Zinc is important for immune function and wound healing, and oysters contain more zinc per serving than any other food. (Eat just two oysters, and you'll meet the government's recommended daily intake for zinc.) Clams, meanwhile, are great sources of iron. That's the good news.
Of all the different types of shellfish, lobster reigns supreme. Ironically, lobster used to be so plentiful that only the poorest people ate it. As demand has skyrocketed, it has become more and more expensive due to its delectable flavor and oh-so-tender texture.
Lobster contains more cholesterol than shrimp. It is also low in calories and saturated fat but high in protein, omega-3, and selenium.
Some shellfish such as cockles, mussels, oysters, scallops and clams are all low in cholesterol and in saturated fat and you can eat them as often as you like.
Although all these shellfish options are great for weight loss, the crab, scallops, lobster, and shrimp contain the least calories. However, the higher calorie shellfish, being the mussels, oysters, and clams, are all still excellent foods for weight loss, as they still under 150 calories for a 3 oz serving.
Summary There are no documented differences between the nutritional profiles of prawns and shrimp. They both provide a good source of protein, healthy fats and many vitamins and minerals, yet are low in calories.
Don't eat shark, swordfish, king mackerel, or tilefish (sometimes called golden bass or golden snapper) because they contain high levels of mercury. Eat up to 12 ounces (two average meals) a week of a variety of fish and shellfish that are lower in mercury.
Fish is good for the heart, especially fatty fish like salmon and sardines. What about shellfish? Shrimp, lobster, clams, scallops, crayfish, and the like deliver smaller amounts of heart-healthy omega-3 fats than finfish.
Smaller fish—sardines, anchovies, farmed trout, fresh tilapia, arctic char—and bivalves such as scallops, clams, and oysters don't build up as many contaminants as do the large carnivores.
Mussels are a clean and nutritious source of protein, as well as being a great source of omega 3 fatty acids, zinc and folate, and they exceed the recommended daily intake of selenium, iodine and iron. Mussels are sustainably farmed with no negative impact to the environment.
While they are both excellent sources of protein and add to your nutrient profile, the benefits of fish tend to be slightly higher than chicken, especially when it comes to the Omega-3 content in it.
Scallops are low in cholesterol and therefore do not pose a risk of raising your cholesterol levels. They are also low in saturated fats. If you want to include shellfish in your diet, it is important to cook it in a heart-healthy way, either by grilling or boiling it.
There's a long-accepted old wives' tale that we should only eat shellfish when there's an 'R' in the month. According to the rule, we should only indulge indulge in delicious oysters, clams, and mussels from September through to April and stop eating them completely between May and June!
The illnesses of most concern from eating raw or undercooked oysters or clams are Vibrio infection, norovirus infection, and hepatitis A. See fact sheets for those diseases for more details. Symptoms can include vomiting, diarrhea, nausea, stomach pains, severe weakness.
Scallops are widely considered one of the healthiest seafoods. Made up of 80% protein and sporting a low fat content, they can help you feel fuller longer and are rich in vitamins and minerals. They are also a great source of antioxidants.
Researchers have found that oily fish, such as mackerel, salmon, sardines or mussels, could help protect our hearts and brains from disease. They are found to be rich in an important type of polyunsaturated fat called omega-3, which has been shown to help lower blood pressure.
Do you meet the recommendations for fish/shellfish? According to the 2015 to 2020 Dietary Guidelines for Americans, we should eat at least 8 ounces of fish/shellfish per week. Shellfish, by the way, includes shrimp, crabs, oysters, lobster, clams, scallops, mussels and crayfish.
Mussels are one of our ultimate 'superfoods', according to a recent article in the Daily Mail. Scottish rope grown mussels are rich in zinc and selenium – a 140g serving (around 20 mussels) provides half our daily need for zinc and more than one and a half times the amount of antioxidant selenium we should have.
Worst: Orange Roughy
These fish, also known as slimeheads, can live up to 150 years. But that means they've been around unhealthy elements, like mercury, for a long time. So they're not the best option for a healthy diet.
Cod. It's a British classic in meals such as fish & chips, but cod is also one of the healthiest white fish around. Cod is high in protein, low in fat and a good source of vitamin B12, which is needed for energy and nervous system support and may be important in helping prevent depression.