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Keto Seafood List: 21 Foods to Try Now
Keto Diet

Keto Seafood List: 21 Foods to Try Now

HR_author_photo_Edibel
Written by Edibel Quintero, RD | Medically reviewed by Medically reviewed by Rosmy Barrios, MD check
Published on November 30, 2022
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11 min

There are many seafood options that make the best keto-friendly meals. Some people love seafood due to the high number of nutrients. We provide you with 21 keto seafood choices, including how they’ll support weight loss and why it’s important to eat them.

Keto seafood list
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Seafood is packed with important nutrients that improve your overall health.

Eating enough seafood on the keto diet could even boost weight loss results. Seafood is low in saturated fats and sugars, which already sounds perfect for building a healthy lifestyle. While it isn’t for everyone, it may be worth evaluating your options.

From wild-caught salmon to sardines, you’re bound to find foods that suit your taste buds. It’s all about experimenting on the keto diet, especially if you’re new to low-carb meal plans. So, are you ready to read our list?

In this article, you’ll discover 21 keto seafood options to try now.

Keto friendly seafood list

Extended Keto Seafood List: 21 Options to Choose From

Creating your keto-friendly grocery list doesn’t need to be a challenging task. There are many delicious foods you can eat, including classic seafood options. Even if you’ve never tried seafood before, it’s the perfect chance to expand your taste on the keto diet.  

Here are 21 keto seafood options to add to your meals:

#1 Salmon

Salmon
Fish
Per 100g
Net carbs
Total carbs
Fats
4.4g
Protein
20.5g
Calories
127
Glycemic Index
Fiber
Sugars

Salmon is a popular, versatile fish that can spice up any dish. It is packed with omega-3 fatty acids, magnesium, potassium, and phosphorus. All of these nutrients combined will lower blood pressure spikes and encourage the metabolism to burn more stubborn weight.

There are 0 net carbs in 100 grams of raw, wild salmon. Due to it containing no carbs at all, you can enjoy salmon in almost every meal. For example, some people add farmed salmon to a creamy garlic butter sauce, as the combination seems to exceed all expectations.

#2 Oysters

Oysters seem to have a mix of flavors that make them enjoyable. The sweet, rusty, and copper taste might not be everyone’s first choice, but oysters are more than that. This type of seafood contains a high amount of vitamin D, which provides anti-inflammatory properties to the gut.

Less inflammation in your stomach means the body can properly remove fat cells. Your metabolism and immune system can finally focus on reducing stored fat. To spice up an oyster recipe, simply fry them using almond flour and keto-friendly cooking oil.

With 4.95 grams of net carbs per 100 grams of oysters, you can enjoy them as part of the keto diet.

#3 Bluefin tuna

Bluefin Tuna
Fish
Per 100g
Net carbs
Total carbs
Fats
4.9g
Protein
23.3g
Calories
144
Glycemic Index
Fiber
Sugars

Bluefin tuna is the largest tuna species in today’s food industry. It is high in selenium, phosphorus, vitamin A, calcium, and magnesium – five minerals that protect your body. Magnesium is also known to support fat loss due to its metabolism-boosting properties.

Just be aware that buying raw fish is better than canned tuna. Canned products may contain hidden carbs and saturated fats that aren’t suitable for the keto diet. Luckily, 100 grams of raw bluefin tuna doesn’t contain any carbs, making it a delicious choice for your meals.

#4 Shrimp

Shrimp
Seafood
Per 100g
Net carbs
Total carbs
Fats
0.51g
Protein
20.1g
Calories
85
Glycemic Index
Fiber
Sugars

Shrimp is great for fat loss, bone health, and even the prevention of certain brain diseases. The high amount of potassium, manganese, and iron can improve long-term health. For example, iron helps with many functions in the body, including red blood cell production. 

Again, 100 grams of shrimp doesn’t contain a single trace of net carbs. This means you can add shrimp to a range of different meals, like low-carb curry dishes, vegetable stir fry, Caesar salads, and even sauce-based recipes that use butter, garlic cloves, and heavy cream.

#5 Herring

Herring
Fish
Per 100g
Net carbs
Total carbs
Fats
9.04g
Protein
18g
Calories
158
Glycemic Index
Fiber
Sugars

Herring is a small, oily fish that tastes similar to sardines. You can fry, boil, grill, or even pickle this fish when adding it to the keto diet. One medium-sized herring filet should be enough to fuel your body with vitamins A, D, and B12, which are needed to stay healthy every day.

To some people, herring is the best seafood when it comes to losing weight. Its minimal calories and non-existent carbs can support good weight management. Aim to have one or two servings of herring per week to gain the essential, healthy fats and omega-3 fatty acids.

#6 Scallops

Scallops
Seafood
Per 100g
Net carbs
6.33g
Total carbs
6.33g
Fats
0.98g
Protein
24g
Calories
137
Glycemic Index
Fiber
Sugars

Scallops are similar to oysters, mussels, and clams in terms of their shells. However, scallops usually have less flavor and excess liquid in the middle. For people who don’t enjoy a strong, fishy taste, scallops might be a great option to include in a keto seafood grocery list.

In 100 grams of scallops, there are only 3.18 grams of carbs. While this is a great thing to focus on, the high-nutrient content is even more impressive. Zinc and copper are both present in scallops, which can boost your energy levels and get you motivated to exercise regularly.

#7 Haddock

Haddock
Fish
Per 100g
Net carbs
Total carbs
Fats
0.45g
Protein
16.3g
Calories
74
Glycemic Index
Fiber
Sugars

Haddock is a ray-finned fish that comes from the family of cods. Since it is high in B-complex vitamins, your metabolism will become stronger and burn more calories. As you might already know, a fast metabolic rate reduces stored fat quickly and prevents weight gain in the future.

Surprisingly, there are no carbs in raw haddock. This means you can pair this versatile fish with most meals on the keto diet. It’s recommended that people consume fish at least 2–3 times a week when planning to lose weight.

#8 Lobster

Lobster
Seafood
Per 100g
Net carbs
Total carbs
Fats
1.51g
Protein
20.6g
Calories
112
Glycemic Index
5
Fiber
Sugars

Lobsters belong to the family of marine crustaceans. They contain minerals like copper and selenium, which are the most prominent in this seafood. Researchers have discovered that consuming more selenium actually causes a 3–6% decrease in body fat over a few weeks.

There are zero carbs in lobster but 63.6 micrograms of selenium. You should aim to have 50–60 micrograms of selenium a day to protect your metabolism. The best fish will always contain important minerals, so keep that in mind when choosing keto seafood for your diet.

#9 Cod

Atlantic Cod
Fish
Per 100g
Net carbs
Total carbs
Fats
0.67g
Protein
17.8g
Calories
82
Glycemic Index
Fiber
Sugars

Cod is a very popular fish that is loaded with protein, B-complex vitamins, and omega-3 fatty acids. As you might already know, consuming more fatty acids can lower LDL cholesterol levels, strengthen your cardiovascular system, and reduce the risk of heart disease.

Protein is another key nutrient to focus on for improving your health. Since cod has 17.8 grams of protein and no carbs at all, you can expect strong muscle and tissue growth. People who want to build muscle while following the keto diet need lots of protein to sustain their strength.

#10 Clams

Clams
Seafood
Per 100g
Net carbs
3.57g
Total carbs
3.57g
Fats
0.96g
Protein
14.7g
Calories
86
Glycemic Index
Fiber
Sugars

Clams are a type of bivalve shellfish that have a salty taste. You can eat these raw or steam them with some keto-friendly vegetables. One great thing about clams is that they contain lots of B-group vitamins, magnesium, and high amounts of iron that support your organs.

B-group vitamins are especially important for breaking down carbs and transporting nutrients around your body. Without these vitamins, you won’t be gaining any real benefits from keto seafood. If you haven’t already, it’s worth trying clams with different kinds of herbs and spices. 

#11 Halibut

Halibut
Fish
Per 100g
Net carbs
Total carbs
Fats
1.33g
Protein
18.6g
Calories
91
Glycemic Index
Fiber
Sugars

Halibut is one of the largest white fish found in the ocean. Because it contains phosphorus, magnesium, and potassium, your body can help delay age-related cognitive deterioration. This is because magnesium ensures optimal nerve transmissions between learning and memory.

Of course, this benefit is outstanding, but halibut also holds minimal calories. You can eat this white fish every day without worrying about exceeding your calorie intake. Keto seafood like halibut will boost your long-term health while playing a vital role in your fat loss journey.

#12 Mahi-mahi

Mahi-mahi is an unusual type of fish that many people claim is absolutely delicious. It has a sweet flavor with mild hints of the salty ocean. The omega-3 fatty acids in mahi-mahi have been proven to combat depression, which can improve your long-term mental health.

This is one of the best fish for upping your protein intake. Protein is an important nutrient that speeds up recovery after exercise and keeps you full. Hunger pangs on the keto diet are perfectly normal, so it may help to get more protein from fish to prevent binge eating.

#13 Grouper

Grouper
Fish
Per 100g
Net carbs
Total carbs
Fats
1.02g
Protein
19.4g
Calories
92
Glycemic Index
Fiber
Sugars

Grouper is a heavy-bodied fish that tastes similar to sea bass and halibut. It is one of the uncommon larger sea predators in the food chain. Due to its mild flavor, people can enjoy this fish with keto-friendly dishes like seafood stir fry or even a vegetable-based casserole.

There are also 0 grams of carbs per 100 grams of grouper. This means you don’t have to worry about counting carbs when preparing this type of fish. However, be aware that there isn’t much healthy fat, so it’s worth pairing grouper with other high-fat food sources.

#14 Mussels

Compared to most seafood on this list, mussels have more carbohydrates. There are 3.69 grams of carbs per 100 grams of mussels, which is something to keep in mind on the keto diet. Always clean this food before cooking, and try to find fresh mussels in the market.

Mussels are actually very high in vitamin B12. You need this vitamin to keep red blood cells healthy in the body. Another great benefit of consuming mussels is that they might prevent or relieve symptoms of autoimmune diseases, depending on how much you eat on a diet.

#15 Octopus

Octopus
Seafood
Per 100g
Net carbs
4.38g
Total carbs
4.38g
Fats
2.07g
Protein
29.7g
Calories
163
Glycemic Index
Fiber
Sugars

Octopus may not be popular in terms of everyday meals, but eating grilled octopus on special occasions could change your taste buds. The slightly smoky flavor is supposed to enhance the food it’s served with, so you could try to add crispy octopus to pan-fried vegetables. 

There are 2.2 grams of carbs per 100 grams of octopus. This is a very small amount that can suit keto dieters on their low-carb meal plan. A simple way of cooking octopus is by trickling some olive oil over it and then boiling it for up to 60 minutes, with regular check-ins.

If you didn’t know already, octopus contains an outstanding omega-3 profile. The body needs these important fatty acids to regulate blood clotting and strengthen artery walls.

#16 Squid

Squid is similar to octopus in terms of its tentacles and taste. However, it contains more carbs and protein. There are 3.08 grams of net carbs and 15.6 grams of protein in 100 grams of squid, making this seafood great for people who are training their muscles.

Some key minerals in squid comprise phosphorus, copper, iron, and potassium. A study found that consuming phosphorus may decrease your body weight over 12 weeks. If you want to see more noticeable results on the keto diet, consider eating more seafood like squid.

#17 Abalone

Abalone is another type of mollusk that closely relates to large snails. People claim this food to have a sweet buttery finish, like oysters. Even though oysters contain some carbs, abalone rises to the top of the list, with 6.01 grams of carbs per 100 grams of abalone.

Of course, this might seem like a lot, but you only need half of that amount in each meal. The keto diet is all about limiting carbs as much as possible, not removing them completely. Just monitor how much abalone you eat and aim to write down your macros every day. 

#18 Eel

Eels are ray-finned fish that taste similar to Atlantic salmon and other types of fatty fish. It contains calcium, manganese, and vitamin D. Calcium is a very important nutrient that helps muscles to contract, maintains normal heart rhythm, and supports bone development.

Luckily, eels don’t contain any net carbohydrates. This makes it easier for you to cook eel-based meals without thinking about counting carbs. One study found that people who consumed fish like eel gained the best sources of protein, fats, and vitamins for their current diet. 

#19 Snapper

Snapper
Fish
Per 100g
Net carbs
Total carbs
Fats
1.34g
Protein
20.5g
Calories
100
Glycemic Index
Fiber
Sugars

The snapper fish has a firm texture and nutty flavor. 

You can prepare pan-fried meals using this fish or simply grill it with other keto-appropriate vegetables. Luckily, the carbs are non-existent, so you can enjoy the milder flavor in grilled salads or even high-fat stews.

Some excellent benefits of snapper comprise better weight management and stronger heart function. People trying to lose extra weight on the keto diet can enjoy snapper fish due to its high potassium content – a mineral that naturally boosts the metabolism.

#20 Mackerel

Mackerel is actually a popular fish that holds the best source of omega-3s. Atlantic mackerel has 0 net carbs, making it great for the ketogenic diet. Some people report that this fish has a smoky, grilled taste, which may suit those who prefer fish without salty remnants.

You can find minerals like vitamin D, iodine, and selenium in Atlantic mackerel. Iodine serves an important role in maintaining good thyroid functions. Since the thyroid releases thyroxine, your body can burn more calories throughout the day to sustain high energy levels.

#21 Sardines

Sardines
Fish
Per 100g
Net carbs
Total carbs
Fats
11.4g
Protein
24.6g
Calories
208
Glycemic Index
Fiber
Sugars

Sardines are small, oily fish that are usually sold in canned form. Surprisingly, they don’t contain any carbs, especially when soaked in oil. However, it’s important to note that sardines have more calories compared to other seafood, so keep that in mind when losing weight.

If you need more vitamins in your diet, eating sardines is the way to go. They contain vitamin D and vitamin B12, which are key to strengthening your organs. For example, vitamin B12 supports blood cell formation in the organs, while vitamin D is required to repair and build healthy bones.

FAQs

Can you eat seafood on keto?

Yes, you can eat seafood on the ketogenic diet. Seafood contains lots of important nutrients, like omega-3 fatty acids and protein, that support fat loss. You should aim to eat a variety of keto seafood in your diet, as this will feed your body with essential vitamins and minerals.

Can I eat fish on keto?

Fish is very keto-friendly and provides many health benefits. If you want to eat fish, consider checking the carb content to ensure it’s suitable for the keto diet. Some nutrient-dense foods contain hidden carbohydrates, so always check the nutritional label of each fish product.

How much seafood can I eat on keto?

There isn’t a specific amount of seafood you need to eat on the keto diet. As long as you stay under the maximum carb limit, you can consume whatever low-carb meal you desire. Seafood usually holds essential nutrients that are key to burning fat and keeping the body healthy.

A Word From Our Nutritionist

Seafood might not be for everyone, but it’s important to gain the right nutrients when following a low-carb meal plan. It’s clear that seafood is healthy, especially for people who want to build strong muscles, recover after exercise, prevent diseases, or feel better while dieting.

Always experiment with seafood to see what you like. The keto diet is about discovering new meals that support fat loss and maintain high ketone levels in the body. Since most seafood options are very low in carbs, you can stay in ketosis and burn away those stubborn pounds.

If you have any health conditions, consult with your doctor before trying keto seafood. A medical professional can determine what foods are suitable for your body.

Conclusion

So, have you found the right keto seafood for your dishes?

Finding seafood-based meals shouldn’t be an intimidating task for keto dieters. Looking at the list, you can slowly add more options to your grocery list every week. Remember, eating fish is highly recommended when losing weight, as this food has a very low-carb content.

HR_author_photo_Edibel
Written by
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
Medically reviewed by Rosmy Barrios, MD
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