Seafood garden salad with seafood, lettuce, vegetables excluding tomato and carrots, no dressing
Common food
Photo: Wikipedia
A crisp, chilled medley of tender seafood like shrimp or crab, crunchy lettuce, and other fresh vegetables, offering a clean, briny-sweet flavor with a satisfying textural contrast. It's a remarkably light yet protein-rich dish, providing over 7 grams of protein per 100g with minimal fat and calories.
Calorie split: 67% protein · 23% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love it for its refreshing, clean taste that feels indulgent yet virtuous, making it a perfect light meal or starter. Its versatility allows it to be a standalone dish or a vibrant component in wraps and bowls.
⚠️ Watch-outs & how to enjoy it better
The primary caution is for those with shellfish allergies, as seafood is a common allergen. The dish can be high in sodium from the seafood and any added salt; to counteract this, rinse canned seafood and use fresh, unseasoned varieties. For those watching blood sugar, the minimal sugar content is excellent, but pairing with a source of healthy fat like avocado can enhance satiety.
Key benefits
- High in lean protein for muscle maintenance
- Very low in fat and calories
- Good source of dietary fiber
- Hydrating due to high water content
- Provides iodine and selenium from seafood
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The 'seafood garden' concept is a modern, protein-packed twist on the classic 'chef's salad,' which traditionally featured only deli meats and cheese.
Full nutrition (USDA data · scales with serving)
| Water | 88.1 g |
| Energy | 47.0 kcal |
| Protein | 7.7 g |
| Total lipid (fat) | 0.50 g |
| Carbohydrate, by difference | 2.6 g |
| Fiber, total dietary | 0.80 g |
| Total Sugars | 0.99 g |
| Calcium, Ca | 63.0 mg |
| Iron, Fe | 0.67 mg |
| Magnesium, Mg | 25.0 mg |
| Phosphorus, P | 96.0 mg |
| Potassium, K | 236 mg |
| Sodium, Na | 280 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.23 mg |
| Selenium, Se | 17.2 ug |
| Vitamin C, total ascorbic acid | 11.5 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.94 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 37.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 37.0 ug |
| Folate, DFE | 37.0 ug |
| Choline, total | 35.7 mg |
| Vitamin B-12 | 0.73 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 114 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1363 ug |
| Carotene, alpha | 2.0 ug |
| Cryptoxanthin, beta | 2.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 936 ug |
| Vitamin E (alpha-tocopherol) | 0.77 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 61.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.10 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.05 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.04 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.23 g |
| PUFA 18:2 | 0.03 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.07 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.06 g |
| Cholesterol | 63.0 mg |
FAQ
What kind of seafood is typically used?
Common choices include small shrimp, imitation crab (surimi), and sometimes chopped squid or scallops. The seafood is usually pre-cooked and chilled.
Is this salad gluten-free?
It can be, but you must check the ingredients. Imitation crab often contains wheat gluten as a binder. Always verify with the specific product or recipe.
How can I add more flavor without adding fat?
Use a squeeze of fresh lemon or lime juice, a splash of vinegar, fresh herbs like dill or parsley, or a pinch of black pepper and paprika to enhance the natural flavors.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.47 kcal/g · 65% calories from protein · 0.8 g fiber · 1.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.19 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.