10 Types Of Seafood Surprisingly High In Calories & 10 Surprisingly Low
Heavy Hits or Light Bites?
Seafood has a reputation for being light and nutritious, but looks can be deceiving. Some ocean favorites hide a surprising calorie punch, while others truly live up to their lean-and-clean status. If you’re watching your waistline or just curious about what’s really on your plate, we’re here to help. This list separates 10 seafood dishes that are high in calories from 10 that are refreshingly light.
1. Salmon Steak
Don’t be fooled by its healthy reputation—salmon is calorie-dense. A 6-ounce serving of cooked Atlantic salmon can contain nearly 400 calories, largely due to its high fat content. While those fats are heart-healthy omega-3s, they still contribute significantly to your daily intake.
2. King Crab Legs
Often served with melted butter, king crab is nutritious but surprisingly high in calories. An 8-ounce portion can clock in at over 200 calories, and that’s before adding any sauces. The sheer size and richness of the meat push it into heavy territory.
Kittisak Kunalittipon on Pexels
3. Shrimp Tempura
Shrimp is lean on its own. However, if you dip it in batter and deep-fry it, you’re looking at a different story. A typical shrimp tempura will tick off 60–80 calories each from your intake. That small platter can add up quickly, especially when paired with sauces.
4. Lobster Roll
The lobster meat is lean, but it’s everything else that adds the weight. A classic lobster roll served on a buttery bun, drenched in mayo, can run over 500 calories. It’s a prime example of how the prep method can drastically shift a dish’s nutritional profile.
5. Tuna in Oil
Canned tuna preserved in oil has nearly double the calories of its water-packed counterpart. One 3-ounce serving can hit 170 calories or more, mainly due to the added oil. It’s flavorful and filling, but far from a light snack.
6. Breaded Fish Fillet
Fish fillets sound like a healthy choice—until they hit the fryer. Think of those golden, crispy pieces you order at your favorite diner or grab during a Friday night takeout run. Tasty? Absolutely. But that crunchy coating and sizzling oil turn a light meal into a calorie-loaded indulgence.
7. Clam Chowder
Rich, creamy, and full of flavor, New England clam chowder is one of the most calorie-laden seafood dishes around. With cream, butter, potatoes, and sometimes bacon, one cup can exceed 250–300 calories. It may be comfort food, but it's far from waistline-friendly.
8. Scallops With Butter Sauce
Scallops on their own? Light, delicate, and totally diet-friendly. But seared in butter or drenched in a rich sauce? Now things change, and that tiny portion suddenly packs over 200 calories. The scallops stay subtle—it’s the usual buttery bath that does the damage.
9. Ceviche With Avocado
Fresh ceviche seems light, right? However, when avocado gets tossed in, which is pretty common in some versions, the calorie count rises. Avocado adds healthy fats, but it also increases the energy load, sometimes pushing a single serving past 300 calories.
Ewan Munro from London, UK on Wikimedia
10. Mackerel Fillet
Mackerel often pops up on health-conscious menus due to its omega-3s and rich nutrients. Nonetheless, 3 ounces can pack over 230 calories. It’s a heart-healthy choice your doctor might praise, but not exactly what you’d grab during a low-calorie streak.
With the scary stuff out of the way, it's on to 10 options that stay surprisingly light on calories while still delivering big on flavor.
1. Steamed Mussels
Low in fat and rich in protein, mussels are an excellent option for those watching their intake. A one-cup serving provides approximately 150 calories. Steamed with herbs and a splash of lemon, steamed mussels are a delicious alternative to cream-based dishes.
2. Shrimp Cocktail
Served chilled with a zesty dipping sauce, the shrimp cocktail feels heavy, but that’s not the case. Five large shrimps total under 100 calories, and pack over 20 grams of protein. It’s a classic appetizer that earns its reputation as a lean seafood option.
3. Steamed Cod
Cod is the kind of fish your mom might bake on a busy weeknight—simple and satisfying. Beyond its mild flavor and tender flakes, it’s a win for anyone watching their waistline. With just around 90 calories in a 3-ounce serving, it’s proof that healthy doesn’t have to be boring.
4. Oysters
Each raw oyster contains only around 10 calories, which is a huge win for seafood fans. Served plain or with a light vinaigrette, they’re among the lowest-calorie seafood options available. They're also rich in zinc, which supports immune health. Think of it as a bonus for such a tiny bite.
5. Grilled Calamari
Grilled squid is a far cry from the crispy calamari rings you dunk in marinara. Skip the deep fryer, and you’re left with a smoky, tender dish that’s surprisingly light. Just 80 calories in a 3-ounce portion—all the flavor, minus the guilt.
6. Steamed Sea Bass
What makes steamed sea bass appealing isn’t just its delicate texture, it's also how nutritionally light it is. You’re looking at roughly 100–120 calories per serving, depending on size, making it elegant enough for dinner parties, but still practical for everyday health goals.
7. Scallop Sashimi
When served raw, these little guys are buttery in texture and very light on calories—about 30 per scallop. No sauces, no oils, just pure protein. For sushi lovers looking to cut calories, this is a go-to delicacy that satisfies without weighing you down.
Geoff Peters from Vancouver, BC, Canada on Wikimedia
8. Steamed Clams
Clams might remind you of seaside vacations or big family boils, but its their nutrition that gets us excited. Just skip the butter, steam them with herbs, and you’ve got a wholesome, low-calorie dish. At just 120 calories per cup and enough iron and B12, they’re as heart smart as they are tasty.
9. Light Canned Tuna in Water
This pantry staple delivers lean protein with minimal fat. A drained 3-ounce serving packs around 20 grams of protein for just 70–90 calories. It's shelf-stable, budget-friendly, and endlessly adaptable, too! Toss it into salads, mix it into lettuce wraps, or eat it straight with lemon and pepper.
10. Grilled Arctic Char
Grilled Arctic char offers the richness of salmon with fewer calories and less fat. A 3-ounce fillet comes in at about 120 calories, yet it's packed with heart-healthy omega-3s, making it an excellent choice for protein. It's low-calorie eating without skimping on flavor or nutrition.
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