On today’s episode of Live Lean TV, I’m answering I’m sharing the 7 best shellfish for weight loss and muscle gain, as well as answering a viewer question who asked: is shellfish healthy?
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From a calorie and macronutrient standpoint, if you’re looking to lose weight, shellfish is dieter’s dream, as it’s low in carbohydrates and calories.
In addition to being low carb and low calorie, shellfish is also a great source of high quality protein, to help in muscle building and recovery.
So in this episode, I’m going to share the 7 best shellfish for weight loss, as I compare oysters vs clams vs mussels vs crab vs scallops vs lobster vs shrimp.
7 best shellfish for weight loss and muscle gain: Is Shellfish Healthy?
#1. Oysters
You may have heard that oysters are an aphrodisiac.
The reason is, oysters are very high in zinc, which is important, as it’s required by the body to produce testosterone.
When it comes to shellfish, oysters are at the top of the list for being the most nutrient rich.
Oysters are very high in b vitamins, especially vitamin B12.
Are oysters good for you?
3oz serving:
Calories: 139
Protein: 16g
Carbohydrates: 8g
Fat: 4g
This includes 1.3g of omega 3 fatty acids.
Vitamin B12: 408% of the daily value (DV)
Zinc: 188% of DV
Selenium: 188% DV
Copper: 114% DV
#2. Clams
Although not as rich in nutrients as oysters, clams are still a healthy shellfish option, loaded with vitamin B12.
Clams are higher in protein and lower in calories and carbohydrates when compared to oysters.
Are clams good for you?
3oz serving:
Calories: 126
Protein: 22g
Carbohydrates: 4g
Fat: 2g
Vitamin B12: 1401% of the DV
Iron: 132% of the DV
#3. Mussels
Mussels are good for building your muscles as they are a high protein food that contain the highest calories when compared to the other shellfish.
Are mussels good for you?
3oz serving:
Calories: 146
Protein: 20g
Carbohydrates: 6g
Fat: 4g
Vitamin B12: 340% of the DV
Manganese: 289% of the DV
Selenium: 109% of the DV
#4. Crab
Although not as nutrient rich as oysters, mussels, and clams, crab does have a good amount of vitamin B12.
Crab may be slightly better for weight loss, as it’s packed with protein, and much lower in carbohydrates and calories.
3oz serving:
Calories: 98
Protein: 20g
Carbohydrates: 0g
Fat: 1g
Vitamin B12: 147% of the DV
#5. Scallops
Not as nutrient rich as oysters, clams, and mussels.
But just like crab, it may be slightly better for weight loss as it has a good amount of protein, while be much lower in carbohydrates and calories.
3oz serving:
Calories: 93
Protein: 20g
Carbohydrates: 0g
Fat: 1g
#6. Lobster
Not as nutrient dense, however, it may be a slightly better option for weight loss, as it’s high in protein, and much lower in carbohydrates and calories.
3oz serving:
Calories: 77
Protein: 16g
Carbohydrates: 0g
Fat: 1g
#7. Shrimp
Not as nutrient dense, but It is great for weight loss, as it is still a good source of protein, that is very low in calories and carbohydrates.
3oz serving:
Calories: 84
Protein: 18g
Carbohydrates: 0g
Fat: 1g
Bottom line: is shellfish healthy?
From a weight loss perspective, all 7 of these shellfish options are great for weight loss, but the oysters, clams, and mussels are filled with the most nutrients.
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Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad Gouthro and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for 2 new fitness and nutrition shows every week!
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