Pacific seafood is known for being low in calories and high in protein. Fish like salmon, halibut, and tuna are nutritious options whether you’re watching your weight or just trying to eat healthy. But how many calories are actually in a typical serving of Pacific seafood? The answer depends on the specific type of fish or shellfish you choose.
Quick answers
Here are some quick answers to common questions about calories in Pacific seafood:
– A 6 ounce serving of wild salmon has about 240 calories.
– A 6 ounce serving of halibut has about 190 calories.
– A 6 ounce ahi tuna steak has around 170 calories.
– Dungeness crab has about 150 calories per 6 ounce serving.
– A 6 ounce lobster tail has around 110 calories.
– A dozen medium oysters have about 110 calories total.
So in general, a serving of Pacific fish or shellfish contains 100-250 calories depending on the variety. Leaner white fish and shellfish are on the lower end while fattier fish like salmon are higher in calories. But all Pacific seafood is relatively low in calories compared to other protein sources.
Calories in popular Pacific fish
Here is a more detailed breakdown of calories and nutrition facts for some of the most popular Pacific seafood options:
Salmon
| Serving Size | Calories | Protein | Total Fat |
| 3 oz | 175 | 19g | 10g |
| 6 oz | 360 | 38g | 20g |
Salmon is one of the fattier fish from the Pacific. A typical 6 ounce serving of wild caught salmon contains about 240 calories and 20 grams of fat. However, most of that fat comes from healthy omega-3 fatty acids that are good for your heart. Salmon is also an excellent source of protein.
Some ways to reduce the calories in salmon are to choose a smaller 3-4 ounce portion, grill or bake it instead of frying, and remove the skin before eating. Canned salmon also has slightly fewer calories at around 200 per 6 ounce serving.
Halibut
| Serving Size | Calories | Protein | Total Fat |
| 3 oz | 105 | 22g | 2g |
| 6 oz | 210 | 44g | 4g |
Halibut is considered a lean white fish. A 6 ounce serving of halibut contains about 190 calories and only 2 grams of fat. It is an excellent low calorie source of protein. Halibut can be grilled, baked, or pan seared. Using healthy cooking techniques will keep it low in calories.
Tuna
| Serving Size | Calories | Protein | Total Fat |
| 3 oz | 110 | 25g | 1g |
| 6 oz | 170 | 50g | 2g |
Tuna is another lean protein option from the Pacific ocean. A typical 6 ounce ahi tuna steak only has around 170 calories and 1 gram of fat. Tuna is extremely high in protein but very low in calories and fat. It can be grilled, seared or eaten raw in poke bowls or sushi.
Pacific Cod
| Serving Size | Calories | Protein | Total Fat |
| 3 oz | 70 | 15g | 1g |
| 6 oz | 140 | 30g | 2g |
Pacific cod is extra lean and low calorie. A 6 ounce serving contains just 140 calories and 1 gram of fat. It is high in protein with 30 grams per 6 ounce fillet. Pacific cod can be baked, broiled or fried. Go for healthier cooking methods to keep it low in calories.
Mahi Mahi
| Serving Size | Calories | Protein | Total Fat |
| 3 oz | 90 | 18g | 1g |
| 6 oz | 180 | 36g | 2g |
Mahi mahi is a firm white fish with a mild, sweet flavor. A 6 ounce serving of mahi mahi contains about 180 calories and 2 grams of fat. It’s an excellent source of lean protein. Mahi mahi works great on the grill or baked and topped with fresh salsa or mango sauce.
Calories in Pacific Shellfish
Shellfish from the Pacific ocean tend to be very low in calories while providing a boost of minerals like zinc and iron. Here are the nutrition facts for some popular varieties:
Shrimp
| Serving Size | Calories | Protein | Total Fat |
| 6 medium | 70 | 13g | 1g |
| 12 large | 120 | 24g | 1g |
Shrimp is very low calorie – a serving of 6 medium shrimp has just 30 calories. Go easy on high calorie sauces and enjoy shrimp grilled, steamed, or in light citrus marinades to keep the calories down.
Crab
| Serving Size | Calories | Protein | Total Fat |
| 6 oz | 150 | 30g | 2g |
Crabmeat is sweet, delicious, and relatively low in calories. A 6 ounce serving of crab has about 150 calories and is high in protein. Dungeness crab, blue crab, and king crab legs are all good options. Stay away from high calorie sauces and enjoy crab with a squeeze of lemon instead.
Scallops
| Serving Size | Calories | Protein | Total Fat |
| 6 medium | 120 | 20g | 1g |
Scallops are a lean source of protein with around 100 calories per 6 medium scallops. They are high in protein and low in fat. Scallops can be grilled, seared, baked, or incorporated into pastas and risottos.
Clams & Mussels
| Serving Size | Calories | Protein | Total Fat |
| 12 small | 110 | 16g | 2g |
Clams and mussels are low calorie, high protein options. 12 small mussels or clams have about 110 calories total. Enjoy them steamed, in chowders and pasta dishes, or even grilled for a lean protein addition.
Oysters
| Serving Size | Calories | Protein | Total Fat |
| 6 medium | 60 | 6g | 2g |
| 12 medium | 110 | 10g | 4g |
A dozen medium oysters have around 110 calories total. Oysters provide minerals like zinc in addition to protein. Enjoy them raw or lightly cooked to preserve their nutrients.
How to keep Pacific seafood low calorie
Here are some tips to keep your Pacific seafood choices as low calorie as possible:
– Choose lean white fish more often than fatty fish like salmon. Halibut, cod, tuna, and mahi mahi are all lower calorie options.
– Go for grilled, baked, or broiled cooking methods instead of frying.
– Watch your portion sizes. Aim for 4-6 ounces of fish per serving.
– Load up on low cal veggies like asparagus or broccoli as a side dish instead of starchy options.
– Avoid calorie-laden sauces and toppings. Stick to a squeeze of lemon or light vinaigrettes instead.
– Remove the skin from fish before eating to cut calories.
– Incorporate shellfish like shrimp, crab, and scallops for low calorie variety.
Low calorie salmon recipes
Here are some healthy and delicious ways to keep salmon low in calories:
– **Baked salmon with dill** – Top a salmon filet with sliced lemons, fresh dill, salt, and pepper and bake until cooked through.
– **Citrus grilled salmon** – Coat salmon in the juice from an orange, lime, and a light drizzle of olive oil. Grill 5-6 minutes per side.
– **Salmon berry avocado salad** – Flake cooked salmon over greens, avocado, berries, and balsamic vinaigrette.
– **Lemon pepper salmon** – Coat salmon with lemon pepper seasoning and broil or grill until browned and flaky.
– **Salmon and edamame rice bowl** – Top cooked brown rice with salmon, edamame, carrots, cucumbers, and ginger soy sauce.
Low calorie white fish recipes
Try these flavorful low calorie recipes using lean white fish:
– **Baked cod with tomatoes and olives** – Top cod with diced tomatoes, olives, garlic, and drizzle with olive oil. Bake until tender.
– **Cajun tilapia** – Coat tilapia fillets with Cajun seasoning and broil or bake until cooked through.
– **Panko crusted halibut** – Coat halibut fillets with Japanese panko breadcrumbs and bake for a lighter crunch.
– **Tuna poke bowl** – Dice raw tuna and mix with rice, seaweed salad, avocado, and ponzu sauce.
– **Seared mahi mahi tacos** – Cook mahi mahi in a pan with lime juice and top corn tortillas with shredded cabbage and salsa.
Conclusion
Pacific seafood is renowned for its great taste and nutritional value. Nearly all fish and shellfish from the Pacific ocean are low calorie, high protein options. A typical serving of Pacific seafood contains 100-250 calories depending on the variety. Stick to lean fish like cod, tuna, halibut, and mahi mahi to get the most nutrition for the fewest calories. Shellfish like shrimp, crab, and scallops are also fantastic low calorie choices. Use healthy cooking methods and watch your portions to get the maximum benefits from Pacific seafood.
