Will seafood make you fat? Seafood will make you fat depending on its contents and cooking choices.
There are fatty seafood and low-fat seafood. However, eating seafood alone is unlikely to make you fat if consumed in moderation.
They are part of a healthy and balanced diet. Some seafood is generally low in calories and high in protein, making them an excellent choice to maintain a healthy weight.
However, seafood preparation can significantly impact its nutritional value and calorie content.
During my high school days, I loved my fried seafood. I gained weight, and the diagnosis showed cardiovascular disease, which my doctor asked me to reduce to fried seafood. Read more; Can seafood make you sick?
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What Does Seafood Do To Your Body?
Seafood is an edible sea product that nourishes the body and can make you fat. Like any product from the sea, it provides us with large and valuable amounts of minerals necessary for the proper functioning of the body.
To this, we must add its low-fat content, making it a highly recommended food to maintain an ideal weight. Despite everything, l always teach about the consumption of seafood and moderation in seafood consumption is critical.
Do not fall into abusing seafood by way of excessive consumption because my experience will tell you it has adverse consequences that can be significant to your health.
It will make you gain weight, not only that cause you underlined ill-health. You can find yourself in the hospital like me. Many types of shellfish are high in cholesterol, purines, and allergenic proteins.
One of the good parts of eating seafood is that it hardly makes us fat, but some fatty ones can because l gain weight while taking too much salmon.
Seafood is rich in essential fatty acids and proteins; its omega-three fatty acid is a source of weight gain, making it an excellent protein source.
It contains other vital nutrients, such as calcium, sodium, iodine, magnesium, zinc, potassium, phosphorus, iron, and vitamins from groups A, B, D, and E. “It also provides around 2% of healthy fats, such as omega 3”.
Some seafood is low in calories and rich sources of lean protein. These are healthy fats, and they contain many micronutrients.
Does Fried Seafood Make You Fat?
Frying is the way of preparing seafood products that people appreciate most, but frying seafood can make you fat.
The raw seafood will soak the oil you use to fry, increasing the total fat and calories.
Instead of serving fried seafood, some preparation methods can maintain its nutritional benefits, including poaching, steaming, baking, broiling, stir-frying, and microwaving.
All shellfish have more or less the same calories. In addition, seafood is rich in iron, zinc, magnesium, and vitamin B12, all of which have essential bodily functions.
So, seafood is not fattening. However, to take better advantage of the nutrients of these foods, it is recommended to consume them steamed or baked instead of fried or breaded.
This way, we will avoid consuming extra calories, refined carbohydrates, and unhealthy ingredients. It’s also important to pay attention to portion sizes when eating seafood, as overeating any food can contribute to weight gain over time.
Still, it’s essential to be mindful of preparation methods and portion sizes to avoid unwanted weight gain.
How Many Times A Week Should You Eat Seafood?
How Many Times A Week Should You Eat Seafood? You should eat seafood 3 to 4 times a week as Dietitians-Nutritionists recommended.
This guide will help you moderate your seafood intake because some are fatty fish, and some have high calories.
Although some seafood is rich in protein, omega-3 fatty acids, calcium, and vitamin D, some contain toxins like mercury, cadmium, and other substances.
The above recommendation is only for adults, while children between 10 -14 should not eat more than 120 grams in a month. When you adhere to these recommendations, you will not fear accumulating heavy metals in seafood.
Moreover, pregnant women should eat seafood according to the doctor’s instructions because if they live under the assumption that seafood has a high profile, both the mother and the fetus will face danger. Read more; Are seafood boils safe during pregnancy?
In some cases, it is life-threatening. Some seafood can disrupt the growth of the fetus and be harmful to its brain development.
Go to your nutritionists as they are obligated to examine the nutritional properties of shellfish, its consumption benefits, and precautions before advising on how to consume them.
They recommended that you adhere to them to avoid scares such as food poisoning, allergies, or gout attacks.
According to the American Heart Association, two servings of seafood once a week are recommended for those with heart diseases and abnormalities.
Take note that any fish high in mercury, such as marlin, shark, or swordfish, are dangerous to health. Choose seafood with low mercury. The low mercury seafood that are good for you are salmon, tilapia, or shrimp.
But do not eat the heads of any crustaceans because they accommodate large quantities of heavy metals. Just eat seafood once a week for you to get the benefits.
Adults should consume around 114 grams of fish per serving, while two-year-olds should consume 28 grams per serving. It increases until age 11 when they can reach the recommended 114 grams.
Remember, without seeing a nutritionist, you will not know all these. That is why it is not proper to consume seafood ignorantly.
It is worth noting that everyone’s body is different, and it is best to consult a nutritionist if you have doubts or a specific health problem. A nutritionist can help create the perfect diet tailored to individual needs.
But make sure you do not eat less than the expected measure, either pregnant, children, or adults. It is essential to avoid malnutrition as experts warn against it but recommend a balanced diet.
Knowing the recommended seafood consumption will help you moderate seafood intake and answer the query: will seafood make you fat?
Does Seafood Cause Weight Gain?
Does seafood cause weight gain? Seafood does not cause weight gain, but one of the good parts of eating seafood is that it hardly makes us fat.
Seafood is low in calories, rich in lean protein and healthy fats, and contains many micronutrients. For 85 grams of shellfish (less than half a cup, approximately), we will consume about 70 calories.
All shellfish have more or less the same calories. Most fat in oysters and mussels is from omega-3 fatty acids content, which are suitable for your health.
In addition, shellfish are rich in iron, zinc, magnesium, and vitamin B12, all of which have essential bodily functions. So, seafood is not fattening.
However, to take better advantage of the nutrients in these seafoods, it is recommended to consume them steamed or baked instead of fried or breaded.
Can You Lose Weight By Eating Seafood?
Can You Lose Weight By Eating Seafood? Yes, by eating seafood, you can lose weight. In addition to not making us fat, eating seafood, especially crustaceans without heads, can help us lose weight.
Also, seafood is full of protein, keeping you full longer and preventing you from eating more than necessary or other not-so-light foods. This feeling of satiety is also caused by the omega-3 fatty acids that these fish contain.
This omega-3 content is also excellent for the heart. It has been shown that eating seafood regularly, especially oysters, clams, mussels, lobster, and crab, can improve our zinc level and immune function.
Shellfish and crustaceans (cockles, squid, crabs, octopus, clams, etc.) are foods rich in good quality protein, with minimal fat and healthy fatty acids. The only drawback is that they have little satiating power.
Among the foods that we can eat without gaining weight is white fish. This healthy protein source is shallow in fat. In addition, they satiate and provide the body with potassium, phosphorus, magnesium, iron, and folic acid.
Some of these white fish are hake, pink, grouper, sea bream, etc. So they do not get fat, cooking them steamed, baked, or grilled is essential. To the joy of many, seafood is not fattening.
Does Seafood Burn Belly Fat?
Does seafood burn belly fat? Yes, as seafood is included in our diet, it can lead to decreased abdominal fat and better health. So, adding seafood to your diet offers a delightful culinary experience and positively affects your health and weight.
I observed that a seafood-rich diet reduces abdominal fat and promotes better health. Since I started incorporating seafood according to my nutritionist’s instructions, my belly fat has decreased drastically, and l would like you to try it yourself.
And it will not cause any health problems for you. Moreover, regular consumption of shellfish has been linked to the prevention of weight gain.
Studies have highlighted the presence of monounsaturated fats in seafood, which have shown the potential to combat belly fat.
While enjoying these delicacies daily may be a bit costlier, their benefits should not be underestimated. Shellfish are particularly valuable due to their monounsaturated fat content, which is essential for the body.
These aquatic treasures are a source of these healthy fats and provide essential vitamins and minerals. When looking to shed excess fat and seafood is on the menu, consider indulging in pink-hued options like salmon, shrimp, lobster, prawns, and others.
The pink color in these seafood items comes from a carotenoid known as astaxanthin. This remarkable natural chemical has garnered attention for its powerful antioxidant properties.
Studies have demonstrated that astaxanthin is a shield covering UV rays’ harmful effects, which is why it is included in anti-aging skincare products and sunscreens.
In addition to its antioxidant role, astaxanthin has been found to enhance fat utilization as an energy source and accelerate fat burning during physical activity.
Research with mice revealed that those supplemented with this pink substance on high-fat diets had significantly lower body weights and reduced body fat than those on high-fat diets alone.
Another compelling reason to incorporate astaxanthin into a fat-loss-focused diet is its beneficial impact on gastrointestinal health.
As digestive issues and stomach inflammation become increasingly common, maintaining robust intestinal cell health is essential for long-lasting fat loss.
Astaxanthin not only safeguards the integrity of these cell membranes but also exerts a potent anti-inflammatory effect should any harmful substances enter the bloodstream.
To embark on a two-week eating plan promoting belly fat reduction, consider including seafood like salmon, rainbow trout, crab, lobster, shrimp, crayfish, and red caviar.
Complement these meals with green salads and steamed vegetables, and incorporate two nuts snacks. Combined with a regular exercise routine and disciplined eating, this plan can yield noticeable results in just a fortnight.
It Includes the pink substance in these seafood options plays a pivotal role in the battle against expanding waistlines. So, with dedication and a balanced approach, you can work towards a healthier, leaner you.
What Seafood Is Best For Weight Loss?
Seafoods that are best for weight loss are those with low-calorie content and nutritional qualities. See the options below;
Shellfish: Mussels, clams, cockles, and prawns are among the seafood options that are not only delicious but also low in calories, typically ranging from 60 to 70 calories per 100 grams when steamed or grilled.
These shellfish are rich in essential minerals and offer a bonus – mussels contain chromium. This mineral aids in fat metabolism.
Lean Fish: Certain lean fish are excellent choices for weight management. They are seafood that will not make you fat. Varieties like tilapia, cod, flounder, and sole have less than 120 calories while providing ample protein in a 3-ounce serving.
These fish are a great option, especially if you dislike fishy flavors.
While seafood is a healthy choice, consuming it in moderation is crucial if you have high uric acid levels. It causes gout attacks or high cholesterol (as some seafood contains significant amounts of this type of fat).
However, this does not mean seafood should be entirely avoided. Instead, choose your seafood wisely, control your portion sizes, and enjoy it occasionally. It’s also a good practice to consult a nutritionist for personalized guidance.
General Seafood Recommendations:
Sea Crab: This crustacean has the lowest cholesterol content and contains beneficial fatty acids. It’s also rich in vitamin E, known for its antioxidant properties.
Cuttlefish: While nutritious, it’s high in sodium, making it less suitable for those with hypertension. Cuttlefish offers 110 mg of cholesterol per 100 grams. Proper cooking, such as grilling or stewing, is essential to retain its flavor.
Squid: Squid contains higher cholesterol levels, around 220 mg per 100 grams. If cholesterol is a concern, it’s advisable to consume squid occasionally and consider alternatives with lower cholesterol, like cuttlefish.
Shrimp: Although popular, shrimp is known for its higher cholesterol content, providing around 200 mg per 100 grams. It’s crucial not to consume the heads as they often contain concentrated cholesterol and contaminants like cadmium and mercury.
Lobster: Lobster is relatively low in calories, at 91 kcal per 100 grams. Lobsters are the reliable choices addressing the question: will seafood make you fat?
However, it is high in sodium and contains about 150 mg of cholesterol per 100 grams. Eat with caution.
Octopus: Octopus is a favorable option for those concerned about cholesterol, as it contains only 48 mg per 100 grams. Additionally, it’s a source of essential nutrients with a low fat content.
Clam: Clams are known for their minimal cholesterol content, with approximately 40 mg per 100 grams, making them a healthy choice. Clams also provide iron and can be enjoyed raw or steamed.
Mackerel: Mackerel is a bluefish with high-quality protein and vitamin B12. It’s a nutritious choice, suitable for combating physical and nervous fatigue.
Oyster: Oysters have relatively low cholesterol content (50 mg per 100 grams) and are rich in vitamin B12. It aids calcium absorption. I have many ways to prepare them, including roasting, grilling, or marinating.
Sardines: Sardines are convenient and accessible, packed with healthy lipids. Their essential vitamins and mineral content, like vitamin E, phosphorus, potassium, iron, zinc, magnesium, and iodine, are wealthy.
Which Seafood Has The Most Fat?
Oysters and mussels are among the seafood options known for their higher fat content. Still, the majority of this fat comes in the form of omega-3 fatty acids that benefit your health.
These omega-3 fatty acids are renowned for their positive impact on heart and brain health. Furthermore, shellfish are rich in essential nutrients like vitamin B12, iron, zinc, and magnesium, necessary for various bodily functions.
However, if you are dealing with hypercholesterolemia, certain seafood should be consumed in moderation.
Crustaceans such as shrimps, prawns, lobsters, and crabs, as well as cephalopods like squid, octopus, and cuttlefish, are best limited due to their higher cholesterol content, typically ranging from 150 to 220 mg per 100 grams.
Individuals with high cholesterol levels must be mindful of their seafood choices. Certain fish, such as mackerel, eel, and salmon, contain more fat than other fish varieties.
Despite their higher fat content, these fish are considered excellent sources of unsaturated fats, particularly Omega-3 fatty acids, which promote heart and brain health.
Seafood, in general, is characterized by low total fat and saturated fat content, which aligns with current dietary recommendations to minimize total fat to less than 30% of daily calorie intake. It also limits saturated-fat intake.
Lean fish varieties, including cod and flounder, have significantly lower fat content than other protein-rich foods. Most fish and shellfish contain less than 5% total fat, making them lean protein sources.
Even the fattiest fish, like mackerel, herring, and King salmon, have around 15% total fat, which is still modest compared to particular meat and poultry products.
One way to estimate the fat content of various fish species is by examining the color of their flesh. Lean fish, such as cod and flounder, typically have white or lighter-colored meat.
In contrast, fattier fish, like salmon, herring, and mackerel, tend to have darker meat.
Seafood and their Total Fat Content in a 3-ounce cooked Serving (Summary)
| Very Low Fat (lower than 2 grams) | Hake, Lobster, Mahi-mahi, Pollock, Scallops, Flounder/sole, Haddock, Shrimp, Tuna Clams, Cod, and Crab. |
| Low fat (2-5g) | Pacific rockfish, Salmon (Chum, Pink) Tilapia, Halibut, Ocean perch, Oysters, and Mussels, |
| Medium fat (5 -10g) | Bluefish, Rainbow trout, Salmon (Coho and Sockeye), swordfish, and Catfish, |
| High fat (10 grams or more) | Salmon (Atlantic and Chinook) Herring, Mackerel, and Sardines |
I use the above summary to assess seafood’s nutritional value; it is crucial to consider its total fat content and type of fat.
There are two primary categories of fats: saturated and unsaturated fats, which are more liquid at room temperature (like vegetable oils).
Unsaturated fats are classified into monounsaturated and polyunsaturated fats. Current dietary guidelines advise reducing the consumption of saturated fats while increasing the proportion of unsaturated fats in our diets.
A noteworthy aspect of seafood is that it is rich in unsaturated fats.
Moreover, seafood is unique because of its exceptional polyunsaturated fat content, called omega-3 fatty acids. It offers numerous health benefits.
Due to the favorable combination of the amount and type of fat found in seafood, it is an excellent dietary choice in alignment with current nutritional recommendations and weight loss, according to seafoodglobe.com.
The above table summary has answered the question: will seafood make you fat?
Seafood Fat/Fatty Acid/Calorie Nutrients
Popular seafood has total fat, fatty acid content, and sodium. All values are presented in 3-ounce portions;
Salmon Nutrient Content
| Seafood (3 ounces) | Calories (kcal) | Total Fat (g) | Saturated Fat (g) | Omega-3’s, EPA+DHA (mg) |
| Raw Atlantic Salmon | 177 | 11.41 | 2.59 | 1671 |
| Baked Atlantic Salmon | 175 | 10.50 | 2.12 | 1825 |
| Raw Chinook Salmon | 152 | 8.87 | 2.63 | 1659 |
| Smoked Chinook Salmon | 99 | 3.67 | 0.79 | 383 |
| Kippered Chinook Salmon | 178 | 11.01 | 2.07 | 1062 |
| Raw Sockeye Salmon | 144 | 5.69 | 0.77 | 673 |
| Canned Sockeye Salmon | 141 | 6.21 | 1.33 | 1228 |
| Smoked Sockeye Salmon | 175 | 6.17 | 1.25 | 1335 |
| Salmon Nuggets or Burger | 180 | 9.96 | 1.33 | 422 |
Catfish Nutrient Content
| Seafood (3 ounces) | Calories (kcal) | Total Fat (g) | Saturated Fat (g) | Omega-3’s, EPA+DHA (mg) |
| Raw Catfish | 101 | 5.05 | 1.11 | 62 |
| Baked Catfish | 122 | 6.11 | 1.34 | 76 |
| Battered and Fried Catfish | 195 | 11.33 | 2.79 | 290 |
Clam and Oyster Nutrient Content
| Seafood (3 ounces) | Calories (kcal) | Total Fat (g) | Saturated Fat (g) | Omega-3’s, EPA+DHA (mg) |
| Raw Oysters | 50 | 1.32 | 0.37 | 333 |
| Baked/Grilled Oysters | 67 | 1.80 | 0.58 | 384 |
| Battered and Fried Oysters | 169 | 10.69 | 2.71 | 357 |
| Raw Clams | 73 | 0.82 | 0.15 | 91 |
| Canned Clams | 121 | 1.35 | 0.26 | 150 |
| Battered and Fried Clams | 333 | 19.52 | 4.88 | N/A |
| Clam chowder (1 cup) | 154 | 5.09 | 2.75 | 26 |
Shrimp Nutrient Content
| Seafood (3 ounces) | Calories (kcal) | Total Fat (g) | Saturated Fat (g) | Omega-3’s, EPA+DHA (mg) |
| Raw Shrimp | 60 | 0.86 | 0.09 | 51 |
| Steamed Shrimp | 101 | 1.45 | 0.16 | 87 |
| Battered and Fried Shrimp | 206 | 10.44 | 1.7 | 198 |
Pollock Nutrient Content
| Seafood (3 ounces) | Calories (kcal) | Total Fat (g) | Saturated Fat (g) | Omega-3’s, EPA+DHA (mg) |
| Raw Alaskan Pollock | 78 | 0.83 | 0.11 | 357 |
| Battered and Fried Fish Fillet | 197 | 10.45 | 2.39 | N/A |
| Battered and Fried Fish Sticks | 212 | 11.26 | 2.33 | 343 |
| Fish Sandwich | 243 | 13.29 | 3.781 | N/A |
Tuna Nutrient Content
| Seafood (3 ounces) | Calories (kcal) | Total Fat (g) | Saturated Fat (g) | Omega-3’s, EPA+DHA (mg) | |
| Raw Skipjack | 88 | 0.86 | 0.27 | 217 | |
| Canned Light Tuna (oil) | 168 | 6.98 | 1.3 | 109 | |
| Canned Light Tuna (water) | 99 | 0.70 | 0.19 | 230 | |
| Canned White Tuna (oil) | 158 | 6.87 | 1.08 | 207 | |
| Canned White Tuna (water) | 109 | 2.52 | 0.67 | 733 | |
| Tuna salad | 159 | 7.87 | 1.3 | 59 | |
Crab Nutrient Content
| Seafood (3 ounces) | Calories (kcal) | Total Fat (g) | Saturated Fat (g) | Omega-3’s, EPA+DHA (mg) |
| Raw Blue Crab | 74 | 0.92 | 0.18 | 273 |
| Canned Blue Crab | 71 | 0.63 | 0.17 | 143 |
| Blue Crab cakes | 132 | 6.39 | 1.26 | 377 |
| Raw Alaskan King Crab | 71 | 0.51 | 0.07 | N/A |
| Steamed Alaskan King Crab | 82 | 1.31 | 0.11 | 351 |
| Imitation Alaskan King Crab, surimi | 81 | 0.39 | 0.15 | N/A |
Herring Nutrient Content
| Seafood (3 ounces) | Calories (kcal) | Total Fat (g) | Saturated Fat (g) | Omega-3’s, EPA+DHA (mg) | |
| Raw Herring | 134 | 7.68 | 1.73 | 1336 | |
| Broiled or Baked Herring | 173 | 9.85 | 2.22 | 1712 | |
| Pickled herring | 223 | 15.31 | 2.02 | 1181 | |
*Values obtained from seafoodglobe
Conclusion
In conclusion, consuming seafood is essential for its nutritional benefits. Still, it will make you fat if you consume excessive fatty fish.
If you consume fried seafood, it will make you fat. It is recommended to consume them three to four times a week and choose those low in calories.
Children and pregnant women should be cautious with shellfish consumption, and it is advisable to consult a nutritionist for a tailored diet plan. Read more; Can seafood make you sick?
Seafood, in general, offers valuable nutrients and can be a thoughtful inclusion in your diet.
Primarily if you are focused on weight management. Its high-quality protein, low-calorie nature, and nutrient profile make it versatile and nutritious.