Your Calorie and Nutritional guide to Shellfish and Seafood

As we all know, fish and seafood is an important part of a healthy, balanced diet and are low in fat and provide Selenium, Zinc, Iodine and Copper But we possibly don’t know the nutritional values and calories, so here it is, everything you need to know about shellfish and seafood. Mussels,Oysters, Squid and Crab also provide a small quantity of Omega 3 fatty acid. Most of the shellfish we eat has been cooked first, but some can be served raw and may contain harmful viruses and bacteria that could potentially cause food poisoning. Please note there are guidelines on the NHS website regarding certain uncooked items.

Clams

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Raw Razor	100 g	73	1	0	3	0	0	13	1.4
Raw White Shell	100 g	97	0.8	0.2	8.1	0.1	0.5	14.1	0.8

Cockles

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Raw	100 g	142	2	0	5	0	0	26	0.28

Crab

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Cooked	100 g	150	5.3	0.8	0	0	0	25.6	1.09
Crabsticks	100 g	102	1.9	0.3	14.9	4.8	0	7.3	1.79
Pate	100 g	149	10.1	3.3	6.4	1.4	0.5	8.1	1.09
Raw	100 g	89	0.5	0.1	0.5	0.1	0.5	20.7	0.73
Tinned in Brine Drained	100 g	77	0.5	0.1	0	0	0	18.1	1.38

Lobster

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Boiled	100 g	103	1.6	0.2	0	0	0	22.1	0.83

Mussels

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Boiled with Shells	100 g	28	0.7	0.1	0.9	0	0	4.5	0.24
Cooked no Shells	100 g	104	2.2	0.3	3.5	0	0	17.7	1

Octopus

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Raw	100 g	83	1.3	0.3	0	0	0	17.9	0.1

Oyster

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Raw without Shell	100 g	65	1.3	0.2	2.7	0	0	10.8	1.28

Prawns

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Boiled no Shell	100 g	99	0.9	0.2	0	0	0	22.6	3.98
Boiled with Shell	100 g	37	0.3	0.1	0	0	0	8.6	1.5
Cocktail	pub serving	392	24.9	6.5	24.7	5.5	2.3	15.4	1.9
Raw	100 g	70	0.9	0.2	0	0	0	15.4	1.47

Prawns King

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Cooked	100 g	68	0.4	0.1	0	0	0	16.2	1.61
Raw	100 g	77	0.7	0.2	0	0	0	17.6	0.54

Scampi

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Breaded	100 g	214	8.2	0.7	24.9	0.8	1.3	9.4	1.3

Seaweed

	Size/Weight	Calories g	Fat g	Sat Fat g	Carbs g	Sugar g	Fibre g	Protein g	Salt g
Nori Dried Raw	100 g	136	1.5	0.4	0	0	41.9	30.7	1.98
Wakame Dried Raw	100 g	71	2.4	0.3	0	0	38.1	12.4	8.05