Shellfish and Seafood nutrition facts – By Essex Oyster Company

Oysters, farmed in the UK and famed as an aphrodisiac since Roman times, are a highly nutrient-rich food source. They are both low in calories and packed with vitamins and minerals. They are particularly high in zinc, vitamin B12, iron, copper, and selenium, as well as omega-3 fatty acids. Oysters are also a good source of protein and contain antioxidants.

Cockles are a very nutritious shellfish, rich in protein, vitamins, and minerals, whilst being relatively low in both calories and fat. They are a good source of Vitamin B12, iodine, iron, and selenium, and also provide your body with phosphorus and copper too.

Mussels are a nutrient-rich seafood option, particularly known for their high protein, omega-3 fatty acids, and various vitamins and minerals. They are a good source of vitamin B12, iron, zinc, and selenium. Additionally, they are relatively low in calories and fat, making them a healthy addition to a balanced diet.

Whelks – members of the ‘sea snail’ family – are a healthy seafood option. They are carnivorous animals that eat clams, oysters and other sea snails – they have good taste then! They offer consumers a good source of protein, minerals, and vitamins while being low in both fat and calories. They are particularly rich in protein, potassium, iron, copper, vitamin B12, and vitamin E.

Prawns are similar to, but not the same as shrimps so do not confuse them! They are a highly nutrient packed food source, rich in protein, vitamins, and minerals while being relatively low in calories and fat. They are particularly known for their high protein content and beneficial nutrients like selenium, vitamin B12, and astaxanthin, an antioxidant which gives prawns their pink hues.

Crayfish are a very healthy food source, offering a good balance of protein, low fat, and essential minerals. They are a low-calorie food too, providing a healthy option for those looking to incorporate more protein into their diet whilst cutting down on the fat that they consume.

Rollmops, which are pickled herring fillets rolled into a cylindrical shape, are a good source of protein, omega-3 fatty acids, and certain vitamins and minerals. They also contain a moderate amount of fat so can be confidently included in a healthy diet.

Jelled Eels – a traditional Cockney fishy favourite. They are rich in protein, healthy fats (including omega-3s), and various vitamins and minerals. Jellied Eels are a good source of vitamins A and D, and contain minerals such as calcium, phosphorus, selenium, zinc, and iron. Eel also provides vitamin B12, which is important for both nerve function and red blood cell formation.

Lobster – seen by many as the king crustacean of the sea and often used in the best seafood dishes. Lobsters are a tasty and nutrient-rich food, low in calories and a great source of protein and various vitamins and minerals. They are particularly high in copper, selenium, zinc, and vitamin B12. A 1-cup serving (145 grams) of cooked lobster provides about 128 calories, 27 grams of protein, and 1.2 grams of fat.

Crab – A genuine taste of the sea. Crab meat is both delicious and rich in protein, omega-3 fatty acids, and various vitamins and minerals. It’s particularly known for being a good source of vitamin B12, selenium, and zinc. Additionally, crab is relatively low in both calories and saturated fat.

Both Shellfish and Seafood, generally speaking, offer diners a wide variety of nutritional benefits that includes potentially playing a role in cancer prevention, whilst promoting brain and heart health too. Beneficial nutrients include omega-3 fatty acids, antioxidants, many different vitamins and essential minerals such as selenium, zinc and iodine amongst others.

Essex Oyster Company is an Essex fish restaurant that is proud to serve these healthy ingredients in a wide variety of our delectable fresh Shellfish and Seafood dishes. Please see our menu pages for a taste of our freshly prepared, healthy eating, seafood and shellfish dishes.