Seafood Nutrition and Health

Seafood is:

-- Low in calories
-- An excellent source of protein
-- Low-fat source of omega-3 fatty acids
-- Low in sodium
-- A source of minerals and vitamins

Benefits of Fin Fish

Fish that have more fat, such as mackerel, swordfish, bluefish and trout, are recommended for their omega-3 fatty acids, which is "good fat" because it is unsaturated. Studies have found that omega-3 fatty acids play a role in: decreasing the risk of cardiovascular diseases; providing protection against bronchitis and emphysema associated with smoking; assist in optimal brain, nerve, and eye development in children; and easing depression.

Research in which heart patients were advised to eat at least two portions of fish a week found that patients who took this advice lived longer than those who did not eat fish.

Other research has found that eating small amounts of fish (seven ounces or more per week), even lean fish, was associated with protection against heart disease.

Lean fish such as flounder, grouper, mahi-mahi, catfish, tilapia and shellfish are excellent sources of low-fat protein.

Benefits of Shellfish

Medical researchers emphasize that reducing the total amount of fat and saturated fat is generally more important than limiting cholesterol. Most shellfish, clams, crabs, and oysters contain insignificant amounts of fat and saturated fat and are low in cholesterol. Shrimp and lobster contain higher amounts of cholesterol; however, they are exceptionally low in fat and saturated fat. The low levels of fat and saturated fat make all shellfish an important part of a healthy diet.

You can eat shrimp, or any other shellfish, more than once a week and stay within the dietary recommendations limiting cholesterol intake to less than 300 milligrams a day (unless you are on a low-cholesterol diet). For example, a moderate portion of shellfish (9-12 medium-size shrimp) contains 150 milligrams of cholesterol.

Mixing shrimp and other shellfish with salads, and stir-fry and pasta entrees, is a nutritious idea for stretching seafood ingredients. Mixed dishes reduce the amount of cholesterol in each serving.

Mercury Advisory

For women of child-bearing age and small children there are health hazards associated with mercury in some species of fish. For additional information go to these web sites:

Nutritional Values for Florida Seafood

Approximate values for 4 ounces (114 g) of raw, edible portions.
Species	Cal.	Cal. from Fat	Total Fat	Sat. Fat	Choles- terol	Sodium	Total Carb.	Protein	Iron	Omega-3 Fatty Acid
			g	g	mg	mg	g	g	%DV	g
Amberjack	120	20	2	0	50	40	0	24	4	0.26
Bluefish	130	30	3	1	65	65	0	23	4	0.77
Catfish (farm-raised)	110	25	3	0.5	60	70	0	21	4	0.37
Clams	50	10	1	0	45	65	3	10	20	0.15
Crab, Blue	90	10	1	0	80	320	0	19	6	0.32
Crab, Golden (cooked, 3oz/85g)	80	15	1.5	0	50	280	0	16	2	NA
Crab, Stone (cooked, 3oz/85g)	60	0	0	0	45	300	0	15	0	NA
Flounder	100	10	1	0	70	55	0	23	2	0.21
Grouper	110	20	2	0	55	65	0	23	6	0.26
Lobster, Spiny	90	15	1.5	0	120	140	1	18	8	0.38
Mackerel, King	120	15	2	0.5	55	65	0	23	6	0.11
Mackerel, Spanish	150	50	6	2	85	55	0	23	6	0.35
Mahi-Mahi	100	10	1	0	80	100	0	22	10	0.3
Mullet	130	35	4	1.5	55	85	0	21	2	1.1
Oysters	80	20	2	0.5	55	190	4	9	45	0.61
Scallops	100	10	1	0	40	185	3	18	2	0.20
Shark	100	5	0.5	0	40	80	1	22	6	0.87
Shrimp	120	15	1.5	0	155	170	0	23	8	0.49
Shrimp, Rock	110	10	1	0.5	140	380	0	21	8	NA
Snapper	110	10	1	0	45	50	0	23	0	0.32
Swordfish	130	35	4	1	55	105	0	23	6	0.83
Tilapia	110	25	2.5	0.5	55	60	1	21	2	0.14
Tilefish	110	15	2	0	55	75	0	22	2	0.43
Tuna, Yellow Fin	130	20	2	0.5	50	70	0	26	4	0.23
Source: Sullivan, A.L. and Otwell, W.S. 1991 A Nutrient Database for Southeastern Seafoods: A Comprehensive Nutrient and Nomenclature Handbook for Selected Southeastern Species. Composition of Foods: Finfish and Shellfish, USDA Handbook 8-15 Compiled by the Bureau of Seafood and Aquaculture Marketing, in cooperation with Laura R. Garrido, the University of Florida Food Science and Human Nutrition Department. Updated January 2006

Related Brochures and Publications

Download the Florida Seafood Healthy Facts Brochure (PDF)