Seafood can fit a lower-carbohydrate meal plan, but the whole dish matters. Plain fish and many shellfish contain little carbohydrate; breading, sweet sauces, buns and side dishes can change that quickly. Use the Nutrition Facts and serving size for the product you choose.
Choose the seafood first
White fish such as cod and halibut provide a mild base for herbs, lemon and vegetables. shrimp works in salads, skillet meals and lettuce cups. These choices are generally lean, so they should not all be described as high-fat foods.
salmon offers a different balance of protein and fat. Fatty fish generally contain more EPA and DHA omega-3 fats than lean fish or most shellfish, according to the NIH omega-3 fact sheet.
Read portions carefully for oysters and mussels. Shellfish are not universally carbohydrate-free, and sauces can add sugar or starch.
Four simple meal ideas
- Salmon with roasted broccoli: Season with lemon and herbs and use a measured amount of olive oil.
- Shrimp lettuce cups: Add cucumber, avocado and a dressing without added sugar.
- Baked white fish: Serve with zucchini or green beans instead of a breaded coating.
- Lobster salad: Serve over greens and check the mayonnaise or dressing label. Our lobster and keto guide covers the lobster-specific choices.
Check prepared products and sauces
Crab cakes, seafood stuffing, chowders, lobster rolls and breaded fish can contain flour, breadcrumbs, potatoes or other carbohydrate sources. A seafood ingredient does not make the finished product suitable for every carbohydrate target. Compare total carbohydrate per serving and the number of servings you plan to eat.
Butter, cheese and creamy sauces can also change calories and saturated fat. Choose amounts that fit your needs rather than assuming more fat automatically makes a meal healthier.
Keep the health claims in perspective
A keto diet or seafood meal should not be presented as a way to prevent or treat cancer, depression or another disease. The National Cancer Institute’s discussion of keto-related laboratory research cautions that findings from mice do not establish recommendations for people. Do not replace medical treatment with dietary claims.
If you are considering a major dietary change to manage a health condition, discuss it with a qualified clinician or registered dietitian. For everyday meal planning, focus on the food you enjoy, its portions, preparation and place in your overall diet.
