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Nutrients in different shellfish


Low in saturated fat and high in protein, shellfish are rich in B vitamins and are useful sources of trace minerals. However, they are prone to contamination, so extra care should be taken when buying, preparing, and cooking shellfish. All values below are for 3 oz (100 g) except where noted.

 

Shellfish Protein (g) Fat (g) Sodium (mg) Vitamins Minerals
Abalone (canned) 16 0.3 250 Good source of thiamine. Contains some riboflavin and niacin. Good source of iron and magnesium.
Clams (raw) 12.6 1.6 60 Useful source of riboflavin and vitamins A and C. Excellent source of iron, potassium, and zinc. Contain some calcium.
Crabs, Alaskan king (steamed) 19.3 1.5 180 Useful source of vitamin A, folate, and pantothenic acid. Some vitamin B6 Good source of zinc. Contain some iron, and magnesium.
Crabs, blue, Dungeness (steamed) 17.3 1.9 250 Useful source of pantothenic acid, niacin, and vitamins A and B6 Good source of zinc. Contain some iron, potassium, magnesium, and calcium
Crabs, soft-shell (1 medium) 12 1.3 300 Fair source of niacin. Contain some vitamin B6, riboflavin, and thiamine. Good source of iron. Contain some calcium and magnesium.
Lobster (boiled) 18.7 1.5 350 Excellent source of vitamin B12. Contains some folate. Good source of zinc. Some magnesium, potassium, and calcium.
Mussels, blue (steamed) 22 4.2 570 Contain some vitamins A and E, riboflavin, thiamine, and niacin Good source of iron. Contain zinc and magnesium.
Oysters (meat only, raw) 14 5.1 205 Contains some thiamine, riboflavin, and vitamins A and C. Rich in zinc. Excellent source of iron. Contain some magnesium.
Scallops, bay, sea (steamed) 23.2 1.4 160 Good source of vitamin B12. Contain some magnesium and zinc.
Shrimps (boiled) 20.8 1.1 222 Contain some niacin, vitamin B6, and folate. Fair source of iron. Some zinc and magnesium.
Squid (raw) 16.1 0.7 310 Contains some riboflavin. Good source of iron. Contains some zinc.
 
   

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