Seafood salad is a popular dish made with a combination of seafood, vegetables, and a dressing or sauce. Common types of seafood used in seafood salads include shrimp, crab, lobster, squid, clams, salmon, tuna, and more. Seafood salads are often served as appetizers, side dishes, or main courses. They make a tasty and refreshing meal during the warmer months.
Many people wonder if seafood salads are high in calories. The answer depends on the specific ingredients used. In general, seafood tends to be lower in calories than other protein foods like beef or chicken. However, the vegetables, dressing, and cooking method can all impact the calories in a seafood salad. This article will provide a detailed look at the calorie content of different types of seafood salads.
Calories in Different Types of Seafood
To understand how many calories are in a seafood salad, you first need to know the calorie content of the specific seafood used in the dish. Here is an overview of the calories found in 3.5 ounces (100 grams) of some popular types of seafood:
| Seafood | Calories |
|---|---|
| Shrimp | 99 |
| Lobster | 89 |
| Crab | 83 |
| Tuna | 128 |
| Salmon | 156 |
| Clams | 134 |
| Squid | 79 |
As you can see, most types of seafood range from 80 to 160 calories per serving. Shrimp, lobster, crab, and squid on the lower end of the calorie scale. Salmon and tuna have a bit more.
In general, finfish like tuna and salmon are higher in calories than shellfish like shrimp and lobster. The small, lean white fish tend to be lower in calories, while the fattier fish like salmon and mackerel have more.
So if you are trying to limit calories, opt for seafood on the lower end of the spectrum. Shrimp and lobster salads will be lower in calories than salmon or tuna salads.
Impact of Dressing on Calories
Once you choose your seafood, the dressing or sauce you use will have a major impact on the calorie content. Some salad dressings and sauces can pack a high number of calories in a small amount. For example:
| Dressing | Calories (2 Tbsp) |
|---|---|
| Ranch | 153 |
| Blue Cheese | 150 |
| Caesar | 153 |
| Thousand Island | 137 |
| Vinaigrette | 88 |
| Italian | 85 |
As you can see, creamy dressings like ranch, blue cheese, Caesar, and Thousand Island all contain over 130 calories per serving. Vinaigrettes and Italian dressings are better choices at under 100 calories per serving.
To keep your seafood salad lower in calories, opt for oil-based dressings rather than cream-based ones. You can also control calories by using a small amount of dressing or looking for low-calorie varieties.
Some other tips for lower calorie dressings:
– Make your own vinaigrette with heart-healthy olive oil and balsamic vinegar
– Choose yogurt-based dressings instead of cream or mayo-based ones
– Use plain Greek yogurt instead of sour cream in dressings
– Look for “light” dressings which are lower in calories
– Get creative with mustard, lemon juice, salsa, or other low-calorie sauces
Impact of Vegetables and Grains
In addition to seafood and dressing, many seafood salads also contain vegetables, pasta, rice, or other grains. These mix-ins can raise the calorie count, depending on which ones you choose.
In general, raw vegetables are very low in calories. For example:
| Vegetable | Calories (1 cup) |
|---|---|
| Lettuce | 10 |
| Cucumbers | 16 |
| Tomatoes | 32 |
| Celery | 16 |
| Carrots | 52 |
You can add several cups of these raw vegetables to your seafood salad for less than 100 extra calories.
On the other hand, starchy vegetables, grains, and pasta can add more calories. For example:
| Food | Calories (1 cup) |
|---|---|
| Pasta, cooked | 220 |
| Rice, cooked | 242 |
| Potatoes, cooked | 220 |
| Corn | 180 |
| Peas | 134 |
One cup of these cooked vegetables or starches provides over 100 calories. So pasta salads, rice salads, or potato salads will be higher in calories than simple seafood salads with raw veggies. Keep portions of these items small to prevent excess calories.
You can also make swaps, such as using spiralized zucchini or spaghetti squash instead of heavy pasta. Watch out for mix-ins like croutons, nuts, dried fruit, and crunchy noodles as well, as they boost calories quickly.
Cooking Methods
How you cook your seafood can also impact its calorie content. Frying seafood substantially increases the calories, while other methods keep calories down:
| Cooking Method | Calories (3.5 oz) |
|---|---|
| Fried | 218 |
| Baked | 144 |
| Grilled | 128 |
| Broiled | 123 |
| Poached | 144 |
Frying adds a significant amount of calories from oil, boosting a 3.5 oz portion of seafood up over 200 calories. Meanwhile, grilling, broiling, poaching, or baking keep calories down around 120-140 calories per serving.
Opt for these healthier cooking methods anytime you can. If frying, use a heart-healthy oil like olive or avocado oil instead of butter, lard, or hydrogenated oils. Also stick to pan-frying instead of deep frying.
Low Calorie Seafood Salad Options
Keeping all this in mind, here are some ideas for building a delicious seafood salad that doesn’t overload on calories:
– **Shrimp salad** – Use grilled, boiled, or poached shrimp. Add plenty of diced vegetables like celery, bell pepper, cucumber, tomato, and lettuce. Toss with a lemony vinaigrette.
– **Tuna salad** – Mix flaked albacore tuna with low-fat Greek yogurt instead of mayo. Throw in some diced apple, celery, onion, carrot, and a squeeze of lemon.
– **Crab salad** – Combine lump crab meat with avocado slices, grapefruit segments, and fresh basil. Drizzle with an olive oil and white wine vinegar dressing.
– **Lobster salad** – Mix lobster chunks, mango, and diced avocado. Top with lime juice, minced jalapeno, cilantro, and a pinch of chili powder.
– **Seafood pasta salad** – Toss shrimp, scallops, diced celery, halved cherry tomatoes, and chopped parsley with whole wheat pasta. Top with a low-fat Italian dressing.
– **Mexican seafood salad** – Combine grilled shrimp, scallops, snapper with corn, black beans, diced tomatoes, onion, cilantro, and jalapeno. Squeeze lime juice and drizzle with olive oil.
Nutrition Tips
Besides calories, there are some other nutrition factors to keep in mind with seafood salads:
– **Protein** – Seafood gives you high-quality lean protein. Aim for at least 14-21 grams per salad serving.
– **Healthy fats** – Seafood has heart-healthy omega-3 fatty acids. Get more from olive oil, avocado, nuts, or seeds.
– **Fiber** – Load up on high-fiber vegetables and fruits like peppers, spinach, berries, and melon.
– **Vitamins** – Seafood has vitamins like B12, selenium, and zinc. Fruits and veggies provide vitamin C, folate, and carotenoids.
– **Sodium** – Limit salty dressings, sauces, condiments, and preservatives. Rinse canned seafood to remove excess sodium.
Conclusion
The calorie content of seafood salads can vary widely based on the specific ingredients used. In general, seafood is lower in calories than other protein foods. To keep calories down, choose lean seafood like shrimp, crab, and whitefish. Opt for healthier cooking methods like grilling instead of frying. Use lighter dressings and pile on raw veggies instead of starchy mix-ins. With smart choices, you can build delicious, nutritious seafood salads that don’t overload your calorie budget.
