Seafood: do they make you gain weight? Benefits, calories and preparation advice – Nutritional breakdown

According to seafood,caloric intake varies between 60 calories per 100 g and 156 calories per 100 g, a little more than white ham which provides 50 calories per 100 g, but no more than beef sirloin, roast beef or chicken.

A squeeze of lemon, or poached or en papillote cooking limits the additional calorie intake.

The advantage of seafood as part of a slimming diet is its protein content. “Indeed, seafood contains between 8 g and 32 g of protein,” specifies the dietitian-nutritionist.

The oyster is the seafood that brings the least amount of protein with 8 g per 100 get calm him down the one that contains the most with 32 g. Between the 2, we find the mussel with 10 g, the clam with 11 g, the crab and the lobster with 19 g, the langoustine and the scallop with 20 g, the pink shrimp with 22 g and the whelk with 23 g.

“Seafood proteins are of good quality, they contain all the essential amino acids, report Aurore Lavergnat. Very nourishing, proteins allow you to quickly achieve a feeling of satiety. This helps to eat less during the rest of the meal and limits the risk of snacking in the afternoon or after dinner. »

While meat and poultry digest in 3 to 4 hours, seafood has a longer digestion time.

And during this time, we are not hungry!

Seafood contains less cholesterol than eggs! In addition, the latter is often concentrated in the head, which we do not eat! “They mainly provide good omega-3 fatty acids which help burn fat and who are also beneficial for the heart, brain and immune system », informs Aurore Lavergnat.

“They are rich in satiating proteins since a 100 g portion provides as much as a minced steak of the same weight, informs the dietician-nutritionist. Eaten plain or accompanied by a squeeze of lemon, chives and a little chopped shallots, they do not make you gain weight. » On the other hand, we forget the mayonnaise, the breading and the frying!

“A 100 g portion provides 92 calories which is very correct, specifies Aurore Lavergnat. But then everything depends on the method of preparation. Mussels marinières are lighter than those cooked with butter, cream and above all, avoid serving them with fries! »

A balanced diet being varied, there is no question of eating oysters daily! However, “a dozen oysters provides no more than 100 calories and around 3 g of lipids, mainly omega-3 fatty acids, specifies Aurore Lavergnat. These are good fats which help reduce bad cholesterol levels. Oysters can therefore be part of one of the two recommended portions of fish and seafood per week. And with just 8 oysters, we meet 100% of the daily iron needs. »

We must also not forget that oysters contain calcium, magnesium, potassium, selenium, zinc as well as vitamins B2, B3 and B12, vitamin A and vitamin D.

As part of a slimming diet, you might as well opt for seafood which provides the fewest calories. This will not, however, be a reason to consume more!

Here, from the least caloric to the most caloric, are the seafood to put on your menus.

• The sea knife : 60 calories per 100 g (1).
• Oyster : 67 calories per 100 g (i.e. 6 to 8 oysters on average).
• The clam : 80 calories per 100 g.
• Langoustine : 89 calories per 100 g, but 200 calories if eaten breaded or fried!
• Lobster : 90 calories per 100 g.
• The pink shrimp : 93 calories per 100 g (i.e. 5 to 7 shrimp).
• The whelk : 97 calories per 100g if eaten cooked, and 131 calories per 100g if eaten raw.
• The mussel : 92 calories per 100 g for mussel marinière (onion and white wine).
• The scallop : 110 calories per 100 g (walnuts + coral), or 4 to 6 nuts.
• Crab (or crab) : 124 calories per 100 g, but 192 calories per 100 g for crab rillettes.
• calm him down : 149 calories per 100 g if cooked in water, but 252 calories per 100 g in donuts!

In addition to their interest in a slimming diet thanks to their interesting protein content and their low caloric value, seafood has other health benefits.

“Seafood provides vitamin Dessential for bones and immunity, vitamine B12 useful for the formation of red blood cells, the proper functioning of the nervous system, as well as various minerals such as zinc, the séléniumthe fer and theiodine, lists the dietician-nutritionist. These are necessary for growth, the immune system, the transport of oxygen in the body…”

The National Health Safety Agency recommends consuming fish and seafood twice a week. A frequency to be respected because an American study, the results of which appeared in the journal Exposure and Healthwatch increased risk of exposure to PFAS (synthetic chemical compounds) which are harmful to health. The seafood that would be most exposed are shrimp and lobster. Therefore, consume in moderation!