5 Protein Packed Seafood Choices You Need In Your Diet

You love seafood, but you also want to make sure you’re making healthy choices that fit into your clean eating habits and lifestyle. Lucky for you, most seafood is relatively low in calories and packed with protein, making it a great option for a fancy dinner, or even your weekly meal prep.

1. Shrimp

Shrimp are a type of shellfish, more specifically a decapod crustacean. Shrimp are rich in vitamins, nutrients and the carotenoid Astaxanthin, which is responsible for their reddish color, which can also be found in lobster and krill. Shrimp is packed with protein, healthy fats, and is low in calories, making them an excellent food choice to help with weight loss, muscle gain, and an excellent addition to your weekly meal prep, or eaten as a protein packed snack. According to the USDA Food Central database, an 8oz serving of shrimp contains 32g of protein.

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2. Lobster

Lobsters are omnivores, typically eating mollusks, fish, and some plants. They are classified as a sea crustacean and like other sea faring friends, shrimp and crab, lobsters are packed full of protein and antioxidants, such as carotenoids and astaxanthin which can fight free radical damage, and minerals such a zinc, copper, and potassium. Lobster is an extremely healthy food option when you’re looking to optimize body composition, by increasing muscle mass and lose body fat. Low calorie, protein packed foods will help increase thermogenesis, the calorie burning process and retain muscle mass. An 8oz serving of lobster typically contains 27g of protein. Oh, and don’t forget the butter you’re going to need it.

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3. Crab

Similar to lobster and shrimp, crab are sea crustaceans that belong to the arthropod family. With over 4500 different species of crab populated along coastal regions across the world, crab is very popular for its buttery smooth texture, loaded with important minerals. Crab also contains the powerful carotenoid, Astaxanthin, which is responsible for the red pigment giving crab it’s vibrant color. Astaxanthin has been shown to have powerful anti-inflammatory effects that can benefit, heart, skin, and joint health. Like other seafood, crab is packed with protein, as well as important vitamins, minerals, and healthy omega-3 fats.

According to the Food Central Database, 8oz serving of Dungeness crab contains 21g of protein

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4. Scallops

Scallops are classified as a type of sea mollusk, similar to mussels, clams, and oysters. Most shellfish contain a high quantity of protein, nutrients and antioxidants, such as carotenoids and astaxanthin which can fight free radical damage, and minerals such a zinc, copper, and potassium.

Scallops, much like other seafood options are low calorie and packed with protein. Additionally, they have a ton of beneficial vitamins and nutrients, like B-vitamins, zinc, copper, selenium, and potassium as well as healthy omega-3 fatty acids. According to the USDA Foodcentral database, 8oz of scallops contain 41g of protein.

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5. Oysters

Oysters are a large flat shellfish and one of the most popular food choices when it comes to seafood. Considered a delicacy, like lobster oysters are a bivalve mollusk that belong to the Ostreidae family. Chockfull of essential vitamins and nutrients, Oysters are packed with protein and provide numerous health benefits from minerals like zinc, copper, selenium, vitamin B12, Vitamin D, and Iron. Oysters are also a great source for omega-3 fatty acids, and antioxidants.

Oysters contain many valuable vitamins and minerals, such as selenium, potassium, magnesium, zinc, and copper. Like most seafood, such as lobster, shrimp, scallops, and fish, oysters are high in protein, low in calories, and rich with essential omega-3 fatty acids.

One 8oz serving of Oysters contains 19g of protein.

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Protein Packed Seafood: Takeaway

When you're looking to pack more protein into your diet, seafood is always a great choice to help you meet your macros and add some delicious variety in your diet. Conventional protein options like chicken, beef, and turkey are great, but switching things up can help bring more protein and excitement to your dinner plate, not to mention healthy antioxidants and omega-3 fats.

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