Shellfish Nutrition

Shellfish are ocean creatures that have hard outer shells, including lobsters, crabs and shrimp. Shellfish contain key nutrients, but might also be harmful to your health if you consume too many of them. Learning more about the nutrition information for shellfish will help you determine how much to include in your healthy eating plan.

Fat

Most shellfish are low in fat when steamed. Many restaurant and frozen versions of shellfish are deep-fried, which adds an unhealthy amount of saturated fat. Steaming your shellfish is a healthy way to enjoy a low-fat meal that also supplies other key nutrients. A 3-oz. serving of steamed lobster has just 0.73 g of fat. The same serving size of crab contains 1.31 g of fat. A 3-oz. portion of steamed shrimp has 1.45 g of fat. Eating a low-fat diet might reduce your risk of heart disease, cholesterol, weight and risk of type 2 diabetes.

Protein

You will get a healthy dose of protein by choosing shellfish as part of a nutritious meal. Protein helps supply your body with plenty of energy, and also plays an important role in growth and development. Shrimp provides the most protein in each 3 oz. serving, with 19.36 g. The same serving size of lobster provides 16.15 g. A 3 oz. portion of steamed crab supplies 16.45 g of protein.

Zinc

An essential nutrient present in shellfish is zinc. You need 9 to 11 mg of zinc on a daily basis to help support proper immune function, wound healing, protein synthesis and cell division. Adding shellfish to your diet is a simple way to get enough zinc because a serving of any type will supply a healthy amount of what you require each day. Crab is the highest in zinc, with 6.48 mg in each 3 oz. serving. A serving of lobster has 3.44 mg, and a serving of shrimp contains 1.39 mg.

Sodium

A drawback to eating shellfish is the high sodium content from the salty ocean water in which they live. MayoClinic.com recommends limiting your sodium intake to 2,300 mg or less per day to help protect you from health conditions such as kidney disease and high blood pressure. A 3 oz. serving of steamed crab has 911 mg of sodium, and the same portion of lobster has 413 mg. A 3 oz. serving of steamed shrimp contains 805 mg of sodium.

Cholesterol

Cholesterol is another drawback to eating large amounts of shellfish. Eating too much cholesterol on a regular basis might increase your blood cholesterol levels. High cholesterol is associated with heart disease and other chronic health problems. A serving of shrimp has the most cholesterol, with 179 mg. A 3 oz. serving of lobster contains 124 mg, and a serving of crab has 45 mg.