Are Seafoods High in Calories? The Truth About Fish and Shellfish

November 9, 2025 •

3 min read

According to the USDA, a 3-ounce serving of many lean fish, like cod or flounder, contains less than 100 calories, while a similar serving of fatty fish, like salmon, is generally under 200 calories. This reveals that seafood is typically not high in calories, especially when compared to other animal proteins like beef or poultry.

Quick Summary

The calorie count of seafood varies based on the type and preparation. Lean fish and most shellfish are low in calories, while fattier fish contain more but offer beneficial omega-3s. Cooking method significantly influences the final calorie count.

Key Points

Lean options are lowest in calories: White fish like cod, haddock, and tilapia contain very few calories per serving.
Fat content impacts calories: Oily fish like salmon and mackerel are higher in calories but are also rich in heart-healthy omega-3s.
Cooking method is crucial: Frying seafood dramatically increases its calorie and fat content compared to baking, grilling, or steaming.
Shellfish is very low in calories: Shrimp, scallops, and other shellfish are lean protein sources that are excellent for low-calorie diets.
Seafood aids weight management: The high protein content promotes satiety and can boost metabolism, helping with appetite control.
Consider canned options carefully: Choose canned seafood packed in water over oil to minimize added calories and fat.
Nutrient-dense protein source: Even fattier seafood offers substantial nutritional value beyond calories, including vitamins and minerals.

Understanding the Calories in Seafood

When considering seafood's role in a healthy diet, the question of its calorie content is central. The reality is that most seafood is naturally low in calories and high in protein, making it an excellent choice for weight management. The key factors that influence the final calorie tally are the specific type of seafood and the method used for preparation.

Lean vs. Fatty Fish

Seafood can be broadly categorized into lean and fatty varieties, with the fat content being the primary driver of calorie differences. Lean, white-fleshed fish, such as cod, tilapia, and haddock, are remarkably low in fat and calories. For example, a 3-ounce serving of cooked cod contains only about 90 calories and less than 1 gram of fat. In contrast, fattier fish like salmon, mackerel, and sardines contain more calories due to their higher concentration of healthy omega-3 fatty acids. A 3.5-ounce serving of farmed salmon might have around 206 calories, but it comes with a wealth of heart-healthy fats.

The Impact of Cooking Methods

How seafood is prepared has a dramatic effect on its nutritional profile. A naturally low-calorie piece of fish can become a high-calorie meal if fried in oil or smothered in a rich, creamy sauce. Health-conscious individuals should prioritize cooking methods that add minimal fat and calories.

Healthy cooking methods for seafood include:

Grilling: Uses little to no added fat and imparts a smoky flavor.
Baking: Requires minimal oil and keeps the seafood moist.
Steaming: A fat-free method that preserves the natural taste and nutrients.
Poaching: Gently cooks seafood in a flavorful liquid, like broth or wine.
Broiling: Uses direct heat to cook quickly without excess oil.

Shellfish: A Low-Calorie Powerhouse

For those watching their calorie intake, shellfish offers some of the leanest protein options available. Shrimp, scallops, mussels, and oysters are all excellent choices, providing high-quality protein and a host of minerals with a very low calorie cost. For instance, a 3-ounce serving of cooked shrimp contains only about 84 calories. It is important to note that shellfish like shrimp can have a higher cholesterol content than some fish, though dietary guidelines no longer emphasize limiting dietary cholesterol as a primary concern for most people.

Comparison of Calorie Content: Raw Seafood (per 3 oz / 85g)


Seafood Type	Calories (kcal)	Protein (g)	Fat (g)
Cod (Atlantic)	65	15	0.5
Shrimp (Cooked)	84	18	<1
Tilapia (Cooked)	111	23	2
Salmon (Wild, Cooked)	175	19	11
Sardines (Canned in Oil)	191	23	11
Tuna (Canned in Water)	99	23	<1

Canned Seafood and Added Ingredients

Canned seafood can be a convenient and nutritious option, but it's crucial to read the label. Canned tuna packed in oil will have a higher calorie count than tuna packed in water. Similarly, products that have salt added during processing or are packed in brine can be significantly higher in sodium, which should be a consideration for those monitoring their salt intake. Always choose water-packed options and rinse before use to reduce sodium content.

The Takeaway for Weight Management

Eating seafood can be a very effective strategy for weight management. Its high protein content promotes satiety, helping you feel full for longer and reducing the urge to overeat. Furthermore, the omega-3 fatty acids in fatty fish have been shown to help with appetite control and may even support fat loss. The key is to select the right type of seafood and prepare it with healthy cooking methods. Swapping out fried fish for grilled or baked alternatives can save hundreds of calories while still providing all the nutritional benefits.

Conclusion: Seafood's Low-Calorie Potential

Ultimately, the answer to the question "are seafoods high in calories?" is generally no, but with important caveats. The vast majority of seafood, from lean fish to most shellfish, provides a significant amount of high-quality protein for a relatively low number of calories. The primary way to elevate the calorie count is through high-fat cooking methods like deep-frying or rich sauces. By choosing lean varieties and preparing them healthily, seafood remains a cornerstone of a nutritious and weight-conscious diet. The inclusion of fatty fish, with its beneficial omega-3s, also offers a valuable contribution to overall health, provided it is consumed in moderation and cooked appropriately. Seafood is a versatile and healthy protein source that can easily fit into almost any dietary plan focused on calorie control and nutrient density.

For more information on the nutritional benefits of seafood, including omega-3s and vitamins, see resources from reputable organizations like Seafood Health Facts ($https://www.seafoodhealthfacts.org/nutrition/seafood-nutrition-overview/).

Frequently Asked Questions

Lean, white-fleshed fish and most shellfish are the lowest in calories. Examples include cod, flounder, haddock, tilapia, shrimp, and scallops, which often have fewer than 100 calories per 3-ounce serving.

Yes, eating seafood can support weight loss. It is high in lean protein, which helps you feel full and satisfied for longer. This reduces overall calorie intake. The omega-3 fatty acids in fatty fish may also help with appetite regulation.

Salmon is higher in calories than lean white fish due to its healthy omega-3 fatty acid content. A 3-ounce serving of cooked salmon contains around 175-200 calories, but these are from beneficial fats that are good for heart and brain health.

To keep seafood low in calories, opt for healthy cooking methods like grilling, baking, steaming, or poaching. Avoid deep-frying and using large amounts of butter or creamy sauces.

The calorie content of canned seafood depends on how it's packed. Options packed in water, like light tuna in water, are low in calories. Those packed in oil will have a higher calorie count.

Shrimp is relatively high in cholesterol, but it is very low in fat and calories. Current dietary guidelines suggest that for most people, dietary cholesterol has less impact on blood cholesterol levels than previously thought.

Health organizations, such as the American Heart Association, recommend eating seafood at least twice a week to benefit from its nutrients, including omega-3 fatty acids.