Shellfish, NFS
Common food
Photo: Wikipedia
Shellfish, NFS (Not Further Specified) refers to a broad category of edible aquatic invertebrates, including shrimp, crab, lobster, and clams. They typically offer a sweet, briny flavor with a firm, tender, or slightly chewy texture depending on the variety. Nutritionally, they are a lean powerhouse, delivering high-quality protein with minimal carbohydrates and a moderate amount of healthy fats.
Calorie split: 44% protein · 14% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love shellfish for their delicate, sweet oceanic flavor and satisfying textures that range from succulent to crisp. Their versatility makes them a star in cuisines worldwide, from simple steamed platters to luxurious bisques and stir-fries.
⚠️ Watch-outs & how to enjoy it better
Shellfish are a common and potent allergen, and some varieties can be high in cholesterol or sodium. To counteract, individuals with concerns should practice strict portion control, opt for steaming or boiling over frying, and pair with fiber-rich vegetables to balance sodium intake.
Key benefits
- Excellent source of complete, lean protein
- Rich in essential minerals like zinc, selenium, and iodine
- Contains omega-3 fatty acids for heart and brain health
- Low in carbohydrates and naturally sugar-free
- Provides B vitamins, especially B12, for energy metabolism
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The term 'shellfish' is a culinary and legal category, not a biological one—it groups together unrelated animals like crustaceans (shrimp) and mollusks (clams) simply because they have shells.
Full nutrition (USDA data · scales with serving)
| Water | 70.8 g |
| Energy | 146 kcal |
| Protein | 15.5 g |
| Total lipid (fat) | 6.7 g |
| Carbohydrate, by difference | 4.9 g |
| Fiber, total dietary | 0.20 g |
| Total Sugars | 0.07 g |
| Calcium, Ca | 64.0 mg |
| Iron, Fe | 0.53 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 273 mg |
| Potassium, K | 131 mg |
| Sodium, Na | 348 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.21 mg |
| Selenium, Se | 33.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.04 mg |
| Niacin | 2.2 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 24.0 ug |
| Folic acid | 7.0 ug |
| Folate, food | 17.0 ug |
| Folate, DFE | 28.0 ug |
| Choline, total | 90.5 mg |
| Vitamin B-12 | 1.0 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 63.0 ug |
| Retinol | 63.0 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 2.4 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 5.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.01 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.05 g |
| SFA 16:0 | 0.77 g |
| SFA 18:0 | 0.29 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 1.9 g |
| PUFA 18:3 | 0.23 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 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) | 0.08 g |
| Cholesterol | 140 mg |
FAQ
Is shellfish high in mercury?
Mercury levels vary greatly by species. Larger, predatory fish like shark or swordfish are high in mercury, but most common shellfish (shrimp, crab, clams, oysters) are low in mercury and considered safe to eat regularly.
How can I tell if shellfish is fresh?
Fresh shellfish should smell briny and clean, like the ocean. Shells should be tightly closed or close when tapped. Avoid any with a strong, ammonia-like odor or shells that remain open after tapping.
Can I eat shellfish if I have high cholesterol?
While shellfish contain dietary cholesterol, they are low in saturated fat. For most people, they can be part of a heart-healthy diet in moderation. Consult a healthcare provider for personalized advice.
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 1.46 kcal/g · 42% calories from protein · 0.2 g fiber · 0.1 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: 2.66 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.