How many calories are in seafood Creole? A comprehensive guide

December 1, 2025 •

4 min read

A single cup of shrimp Creole can contain anywhere from 200 to over 400 calories, depending heavily on the preparation method and ingredients. The exact number of calories in seafood Creole is not fixed, but rather a variable determined by key components of the recipe.

Quick Summary

The calorie count for seafood Creole varies widely, primarily influenced by the type and amount of seafood, added fats, and inclusion of rice or other sides. Serving size is also a major factor.

Key Points

Significant Calorie Variation: The number of calories in seafood Creole can range from under 250 to over 800 per serving, depending heavily on the recipe and serving size.
Key Calorie Drivers: Main factors influencing the calorie count are the type of seafood used, the amount of added fat (butter/oil), and the inclusion of calorie-dense sides like rice or grits.
Lean Protein is Key: Using lean protein sources like shrimp or white fish is essential for keeping the calorie count low.
Rice Adds Substantially to Calories: A standard cup of rice can add over 200 calories to a serving of Creole, a fact to consider for calorie management.
Healthier Alternatives Exist: Opting for low-fat recipes, increasing vegetable content, and serving over cauliflower rice are effective ways to reduce calories without sacrificing flavor.
Beware of Restaurant Versions: Restaurant-prepared seafood Creole often contains significantly more butter and oil than homemade versions, leading to a much higher calorie count.

The Calorie Breakdown of Seafood Creole

Determining the exact calorie count for a dish as versatile as seafood Creole is a challenge, as it is not a standardized meal but a category of dishes. The final number is influenced by several factors, including the specific seafood used, the cooking method, the fat content, and whether it is served with rice. Unlike a pre-packaged meal with a fixed nutrition label, a homemade or restaurant-prepared seafood Creole can have significant calorie variations. The foundation of a typical Creole dish includes a tomato-based sauce with the 'holy trinity' of bell peppers, onions, and celery. From this base, the calorie count can either remain moderate or escalate significantly depending on the additions.

Core Ingredients and Their Calorie Impact

The most significant contributors to the calorie count in seafood Creole are the protein source and the amount of added fat. For instance, the choice between lean fish and rich shellfish can make a difference. However, it's often the preparation that makes the largest impact.

The Seafood: Lean seafood like shrimp and fish are naturally low in calories and high in protein. A typical serving of shrimp is relatively low in calories, making shrimp Creole a healthy option if other factors are controlled. However, using a mix that includes higher-fat fish or a greater quantity of shellfish will increase the calorie count.
Fats and Oils: Many traditional Creole recipes begin with sautéing vegetables in butter or oil. While this adds flavor, it also adds substantial calories. A single tablespoon of butter or oil can add over 100 calories. Restaurant versions, in particular, may use generous amounts of fat to enhance richness, leading to a much higher calorie density.
Roux and Thickeners: Some variations of Creole, especially those that bridge into Cajun territory, may use a roux (a mixture of flour and fat) to thicken the sauce. A roux adds calories from both the fat and the flour, and while it adds depth, it also adds to the total count. Simpler versions may omit this step entirely, relying on the tomato paste for thickness.

How Side Dishes Affect the Total Calorie Count

Seafood Creole is almost always served over a bed of rice, which is a significant factor in the meal's overall calories.

White Rice: A standard cup of cooked white rice contains about 200-250 calories, effectively doubling the calorie count of a lean, 200-calorie seafood Creole portion.
Brown Rice: Healthier recipes might suggest brown rice, which offers more fiber and nutrients but a similar number of calories.
Other Sides: Extremely high-calorie restaurant preparations might serve the Creole over grits, with added sausage, or with other high-fat sides, inflating the meal's total calories dramatically.

Table: Calorie Variations by Creole Recipe

To illustrate the wide range of calorie counts, here is a comparison of different seafood Creole variations per cup or serving.


Recipe Variation	Approximate Calories per Serving	Key Factors	Source
Healthy Shrimp Creole	200-224	Low fat, no added rice or grits
Standard Homemade Shrimp Creole	276	Moderate fat, includes rice
Restaurant-style Shrimp Creole	448	High fat, served with rice
Restaurant-style Shrimp Creole & Grits	867+	High fat, includes grits and sausage

How to Make a Healthier Seafood Creole

For those watching their calorie intake, it is entirely possible to prepare a delicious and satisfying seafood Creole without the excess fat and calories. The focus should be on maximizing flavor from fresh, whole ingredients while minimizing the fat and calorie-dense additions.

Reduce Added Fats: Use a minimal amount of a healthy oil, such as olive oil, for sautéing and avoid butter. A low-carb or paleo version may also use a reduced amount of oil.
Increase Vegetable Content: The Creole base of onion, celery, and bell pepper is low in calories and high in nutrients. Increasing the proportion of these vegetables can add bulk and nutrients without piling on calories.
Opt for Lean Protein: Stick to lean proteins like shrimp, crawfish, and white fish. These are excellent sources of protein and are naturally low in fat.
Choose Healthy Sides: Instead of traditional white rice, serve your Creole over cauliflower rice for a low-carb alternative, or use a smaller portion of brown rice. Other healthy options include quinoa or a medley of roasted vegetables.
Be Mindful of Sodium: Restaurant creole dishes can be very high in sodium, but at home, you have complete control. Use low-sodium or no-salt-added tomato products and season with fresh herbs and spices instead of relying on high-sodium creole seasoning mixes. For a great example of a healthier version, check out this Mayo Clinic Creole Shrimp recipe.

Conclusion: The Variable Nature of Seafood Creole Calories

Ultimately, the question of how many calories are in seafood Creole has no single answer. The dish's calorie count is a function of the ingredients and preparation method. A light, healthy version focusing on lean protein and vegetables can be a very low-calorie meal, while a restaurant-style dish with extra fat and a side of rice or grits can quickly become a high-calorie indulgence. By being aware of the ingredients and making smart substitutions, you can enjoy all the rich, vibrant flavors of Creole cuisine while keeping your nutritional goals in mind. When in doubt, prioritize fresh vegetables, use lean proteins, and control the portion size of any added rice to keep the calorie count in check.

Frequently Asked Questions

A standard homemade shrimp Creole with rice is often around 276 calories per cup, but this can vary based on fat content and portion size.

Yes, restaurant versions can be much higher in calories due to the generous use of butter, oil, and larger portion sizes. A bowl from a restaurant can contain over 400 calories or more, especially when served with sides like grits.

Yes, by preparing a healthier version at home. Use less oil or butter, increase the vegetables, and serve it over a low-carb alternative like cauliflower rice to significantly reduce the calorie count.

The shrimp itself is a lean protein source. For example, 51.65 grams of shrimp add only about 61 calories to the dish, while the fats and other ingredients add much more.

Rice is a major contributor to the overall calorie count. A typical portion of white rice served with Creole adds 200-250 calories to the meal, sometimes nearly doubling the total.

To reduce calories, you can: use healthy oil sparingly, avoid butter, increase the vegetable ratio, and swap out white rice for cauliflower rice or a smaller portion of brown rice.

While related, some Cajun preparations rely on a darker roux (flour and fat) which can increase fat content. However, the largest calorie difference comes from the specific recipe and additions, not just the regional style.