HomeNutritionFood nutritionNutritional values of shellfish and molluscs

Nutritional values of shellfish and molluscs

By VItalHealthZone

2 December 2023

267

Crab – Alaskan king (raw)

Amount – 100g Glycemic index – 0
Calories: 84 Carbohydrate: 0 Protein: 18.29g Fat: 0.6g

Vitamin A – 24IU	Calcium – 46mg
Vitamin B1 (Thiamine) – 0.04mg	Iron – 0.59mg
Vitamin B2 (Riboflavin) – 0.04mg	Magnesium – 49mg
Vitamin (B3 Niacin) – 1.1mg	Phosphorus – 219mg
Vitamin B5 (Pantothenic acid) – 0.35mg	Potassium – 204mg
Vitamin B6 (Pyridoxine) – 0.15mg	Sodium – 836mg
Vitamin B12 (Cobalamin) – 9mcg	Zinc – 5.95mg
Folate – 44mcg	Copper – 0.92mg
Vitamin C – 7mg	Manganese – 0.04mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 36.4mcg
Vitamin K – 0mcg

Crab – Blue (raw)

Amount – 100g Glycemic index – 0
Calories: 87 Carbohydrate: 0.04g Protein: 18.06g Fat: 1.08g

Vitamin A – 5IU	Calcium – 89mg
Vitamin B1 (Thiamine) – 0.08mg	Iron – 0.74mg
Vitamin B2 (Riboflavin) – 0.04mg	Magnesium – 349mg
Vitamin (B3 Niacin) – 2.7mg	Phosphorus – 229mg
Vitamin B5 (Pantothenic acid) – 0.35mg	Potassium – 329mg
Vitamin B6 (Pyridoxine) – 0.15mg	Sodium – 293mg
Vitamin B12 (Cobalamin) – 9mcg	Zinc – 3.54mg
Folate – 44mcg	Copper – 0.67mg
Vitamin C – 3mg	Manganese – 0.15mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 37.4mcg
Vitamin K – 0mcg

Crayfish – farmed (raw)

Amount – 100g Glycemic index – 0
Calories: 72 Carbohydrate: 0g Protein: 14.85g Fat: 0.97g

Vitamin A – 180IU	Calcium – 25mg
Vitamin B1 (Thiamine) – 0.05mg	Iron – 0.55mg
Vitamin B2 (Riboflavin) – 0.03mg	Magnesium – 30mg
Vitamin (B3 Niacin) – 1.87mg	Phosphorus – 218mg
Vitamin B5 (Pantothenic acid) – 0.57mg	Potassium – 261mg
Vitamin B6 (Pyridoxine) – 0.07mg	Sodium – 62mg
Vitamin B12 (Cobalamin) – 2.1mcg	Zinc – 1.01mg
Folate – 3mcg	Copper – 0.24mg
Vitamin C – 2mg	Manganese – 0.15mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 38mcg
Vitamin K – 0mcg

Crayfish – wild (raw)

Amount – 100g Glycemic index – 0
Calories: 77 Carbohydrate: 1.34g Protein: 15.97g Fat: 0.95g

Vitamin A – 53IU	Calcium – 27mg
Vitamin B1 (Thiamine) – 0.07mg	Iron – 0.84mg
Vitamin B2 (Riboflavin) – 0.07mg	Magnesium – 27mg
Vitamin (B3 Niacin) – 2.21mg	Phosphorus – 256mg
Vitamin B5 (Pantothenic acid) – 0.55mg	Potassium – 302mg
Vitamin B6 (Pyridoxine) – 0.11mg	Sodium – 58mg
Vitamin B12 (Cobalamin) – 2mcg	Zinc – 1.3mg
Folate – 37mcg	Copper – 0.42mg
Vitamin C – 12mg	Manganese – 0.23mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 2.85mg	Selenium – 31.6mcg
Vitamin K – 0.1mcg

Lobster – Atlantic (raw)

Amount – 100g Glycemic index – 0
Calories: 90 Carbohydrate: 0.5g Protein: 18.8g Fat: 0.9g

Vitamin A – 70IU	Calcium – 48mg
Vitamin B1 (Thiamine) – 0.01mg	Iron – 0.3mg
Vitamin B2 (Riboflavin) – 0.05mg	Magnesium – 27mg
Vitamin (B3 Niacin) – 1.46mg	Phosphorus – 144mg
Vitamin B5 (Pantothenic acid) – 1.63mg	Potassium – 275mg
Vitamin B6 (Pyridoxine) – 0.06mg	Sodium – 296mg
Vitamin B12 (Cobalamin) – 0.93mcg	Zinc – 3.02
Folate – 9mcg	Copper – 1.66mg
Vitamin C – 0mg	Manganese – 0.05mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 1.47mg	Selenium – 41.4mcg
Vitamin K – 0.1mcg

Prawns-shrimp (raw)

Amount – 100g Glycemic index – 0
Calories: 106 Carbohydrate: 0.91g Protein: 20.31g Fat: 1.73g

Vitamin A – 180IU	Calcium – 52mg
Vitamin B1 (Thiamine) – 0.03mg	Iron – 2.41mg
Vitamin B2 (Riboflavin) – 0.03mg	Magnesium – 37mg
Vitamin (B3 Niacin) – 2.55mg	Phosphorus – 205mg
Vitamin B5 (Pantothenic acid) – 0.28mg	Potassium – 185mg
Vitamin B6 (Pyridoxine) – 0.1mg	Sodium – 148mg
Vitamin B12 (Cobalamin) – 12.16mcg	Zinc – 1.11mg
Folate – 3mcg	Copper – 0.26mg
Vitamin C – 2mg	Manganese -0.05mg
Vitamin D – 152IU	Fluoride – 0mcg
Vitamin E – 1.1mg	Selenium – 38mcg
Vitamin K – 0mcg

Abalone (raw)

Amount – 100g Glycemic index – 0
Calories: 105 Carbohydrate: 6.01g Protein: 17.1g Fat: 0.76g

Vitamin A – 7IU	Calcium – 31mg
Vitamin B1 (Thiamine) – 2mg	Iron – 3.19mg
Vitamin B2 (Riboflavin) – 0.19mg	Magnesium – 48mg
Vitamin (B3 Niacin) – 1.5mg	Phosphorus – 190mg
Vitamin B5 (Pantothenic acid) – 3mg	Potassium – 250mg
Vitamin B6 (Pyridoxine) – 0.15mg	Sodium – 301mg
Vitamin B12 (Cobalamin) – 0.73mcg	Zinc – 0.82mg
Folate – 5mcg	Copper – 0.2mg
Vitamin C – 2mg	Manganese – 0.04mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 4mg	Selenium – 44.8mcg
Vitamin K – 23mcg

Clam (raw)

Amount – 100g Glycemic index – 0
Calories: 74 Carbohydrate: 2.57g Protein: 12.77g Fat: 0.97g

Vitamin A – 90IU	Calcium – 46mg
Vitamin B1 (Thiamine) – 0.08mg	Iron – 13.98mg
Vitamin B2 (Riboflavin) – 021mg	Magnesium – 9mg
Vitamin (B3 Niacin) – 1.77mg	Phosphorus – 169mg
Vitamin B5 (Pantothenic acid) – 0.36mg	Potassium – 314mg
Vitamin B6 (Pyridoxine) – 0.06mg	Sodium – 56mg
Vitamin B12 (Cobalamin) – 49.44mcg	Zinc – 1.37mg
Folate – 16mcg	Copper – 0.34mg
Vitamin C – 13mg	Manganese – 0.5mg
Vitamin D – 4IU	Fluoride – 0mcg
Vitamin E – 0.31mg	Selenium – 24.3mcg
Vitamin K – 0.2mcg

Cuttlefish (raw)

Amount – 100g Glycemic index – 0
Calories: 79 Carbohydrate: 0.82g Protein: 16.24g Fat: 0.7g

Vitamin A – IU	Calcium – 90mg
Vitamin B1 (Thiamine) – 0.01mg	Iron – 6.02mg
Vitamin B2 (Riboflavin) – 0.91mg	Magnesium – 30mg
Vitamin (B3 Niacin) – 1.22mg	Phosphorus – 387mg
Vitamin B5 (Pantothenic acid) – 0.5mg	Potassium – 354mg
Vitamin B6 (Pyridoxine) – 0.15mg	Sodium – 372mg
Vitamin B12 (Cobalamin) – 3mcg	Zinc – 1.73mg
Folate – 16mcg	Copper – 0.59mg
Vitamin C – 5.3mg	Manganese – 0.11mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 44.8mcg
Vitamin K – 0mcg

Mussels – blue (raw)

Amount – 100g Glycemic index – 0
Calories: 86 Carbohydrate: 3.69g Protein: 11.9g Fat: 2.24g

Vitamin A – 160IU	Calcium – 26mg
Vitamin B1 (Thiamine) – 0.16mg	Iron – 3.95mg
Vitamin B2 (Riboflavin) – 0.21mg	Magnesium – 34mg
Vitamin (B3 Niacin) – 1.6mg	Phosphorus – 197mg
Vitamin B5 (Pantothenic acid) – 0.5	Potassium – 320mg
Vitamin B6 (Pyridoxine) – 0.05mg	Sodium – 26mg
Vitamin B12 (Cobalamin) – 12mcg	Zinc – 1.6mg
Folate – 42mcg	Copper – 0.09mg
Vitamin C – 8mg	Manganese – 3.4mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0.55mg	Selenium – 44.8mcg
Vitamin K – 0.1mcg

Octopus – common (raw)

Amount – 100g Glycemic index – 0
Calories: 82 Carbohydrate: 2.2g Protein: 14.91g Fat: 1.04g

Vitamin A – 150IU	Calcium – 53mg
Vitamin B1 (Thiamine) – 0.0mg	Iron – 5.3mg
Vitamin B2 (Riboflavin) – 0.04mg	Magnesium – 30mg
Vitamin (B3 Niacin) – 2.1mg	Phosphorus – 186mg
Vitamin B5 (Pantothenic acid) – 0.5mg	Potassium – 350mg
Vitamin B6 (Pyridoxine) – 0.36mg	Sodium -230mg
Vitamin B12 (Cobalamin) – 20mcg	Zinc – 1.68mg
Folate – 16mcg	Copper – 0.44mg
Vitamin C – 5mg	Manganese – 0.03mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 1.2mg	Selenium – 44.8mcg
Vitamin K – 0.1mcg

Oyster – farmed (raw)

Amount – 100g Glycemic index – 0
Calories: 59 Carbohydrate: 5.53g Protein: 5.22g Fat: 1.55g

Vitamin A – 25IU	Calcium – 44mg
Vitamin B1 (Thiamine) – 0.11mg	Iron – 5.78mg
Vitamin B2 (Riboflavin) – 0.07mg	Magnesium – 33mg
Vitamin (B3 Niacin) – 1.27mg	Phosphorus – 93mg
Vitamin B5 (Pantothenic acid) – 0.16mg	Potassium – 124mg
Vitamin B6 (Pyridoxine) – 0.06mg	Sodium – 178mg
Vitamin B12 (Cobalamin) – 16.2mcg	Zinc – 37.92mg
Folate – 18mcg	Copper – 0.74mg
Vitamin C – 4.7mg	Manganese – 0.39mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 63.7mcg
Vitamin K – 0mcg

Oyster – Pacific (raw)

Amount – 100g Glycemic index – 0
Calories: 81 Carbohydrate: 1.23g Protein: 9.45g Fat: 2.3g

Vitamin A – 270IU	Calcium – 8mg
Vitamin B1 (Thiamine) – 0.07mg	Iron – 5.11mg
Vitamin B2 (Riboflavin) – 0.23mg	Magnesium – 22mg
Vitamin (B3 Niacin) – 2.01mg	Phosphorus – 162mg
Vitamin B5 (Pantothenic acid) – 0.5mg	Potassium – 168mg
Vitamin B6 (Pyridoxine) – 0.05mg	Sodium – 106mg
Vitamin B12 (Cobalamin) – 16mcg	Zinc – 16.62mg
Folate – 10mcg	Copper – 1.58mg
Vitamin C – 8mg	Manganese – 0.649mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 77mcg
Vitamin K – 0mcg

Scallop (raw)

Amount – 100g Glycemic index – 0
Calories: 88 Carbohydrate: 2.36g Protein: 16.78g Fat: 0.76g

Vitamin A – 50IU	Calcium – 24mg
Vitamin B1 (Thiamine) – 0.01mg	Iron – 0.29mg
Vitamin B2 (Riboflavin) – 0.07mg	Magnesium – 56mg
Vitamin (B3 Niacin) – 1.5mg	Phosphorus – 219mg
Vitamin B5 (Pantothenic acid) – 0.14mg	Potassium – 322mg
Vitamin B6 (Pyridoxine) – 0.15mg	Sodium -161mg
Vitamin B12 (Cobalamin) – 1.53mcg	Zinc – 0.95mg
Folate – 16mcg	Copper -0.05mg
Vitamin C – 3mg	Manganese – 0.09mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 0mg	Selenium – 2.22mcg
Vitamin K – 0.1mcg

Squid (raw)

Amount – 100g Glycemic index – 0
Calories: 92 Carbohydrate: 3.08g Protein: 15.58g Fat: 1.38g

Vitamin A – 10IU	Calcium – 32mg
Vitamin B1 (Thiamine) – 0.02mg	Iron – 0.689mg
Vitamin B2 (Riboflavin) – 0.41mg	Magnesium – 33mg
Vitamin (B3 Niacin) – 2.185mg	Phosphorus – 2219mg
Vitamin B5 (Pantothenic acid) – 0.5mg	Potassium – 246mg
Vitamin B6 (Pyridoxine) – 0.06mg	Sodium – 44mg
Vitamin B12 (Cobalamin) – 1.3mcg	Zinc – 1.53mg
Folate – 5mcg	Copper – 1.89mg
Vitamin C – 4.7mg	Manganese – 0.04mg
Vitamin D – 0IU	Fluoride – 0mcg
Vitamin E – 1.2mg	Selenium – 44.8mcg
Vitamin K – 0.1mcg

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