Are shellfish as nutritious as fish?

Almost. Shellfish provide protein with all essential amino acids, omega-3, iodine, zinc, selenium, vitamin B12 and vitamin E. The only nutrient they are not a good source of compared with fish is vitamin D, and because their fat content is low they do not cover the omega-3 requirement the way fatty fish do.

When is the best time of year to eat shrimp?

In the cold winter months. Shellfish thrive better in cold water, and shrimp are then larger, stronger in colour, firmer in texture and much better in flavour than in summer when the water is warmer.

How much fish should you eat per week?

The recommendations say 300-450 g of fish per week, of which a minimum of 200 g should be fatty fish.

Are Shellfish Healthy for You? And Are They as Good as Eating Fish? | Hardworkout Magazine

Key takeaways

- Norwegian dietary guidelines recommend 300-450 g of fish per week, of which at least 200 g should be fatty fish.

- Researchers at the Norwegian Institute of Marine Research analysed 800 shellfish samples collected between 2011 and 2021 and found that shellfish generally have a high protein content and contain all essential amino acids.

- Almost all shellfish are a good source of iodine, zinc, selenium, vitamin B12 and vitamin E, but vitamin D is the one nutrient they do not supply well compared with fish.

- Because the fat content of most shellfish is low, they do not cover the need for omega-3 in the same way as fatty fish such as salmon, trout, mackerel and herring.

- Shellfish are at their best in the cold winter months, when shrimp are larger, firmer, stronger in colour and better in flavour than in warm summer water.

How much fish should you eat each week?

We know that eating fish has good health effects and the recommendations say that we should eat 300-450 g of fish per week, of which a minimum of 200 g should be fatty fish. Fish is rich in proteins, healthy omega-3 fatty acids, iodine, selenium, and vitamin D.

Regular consumption of fish helps reduce the risk of a number of diseases and is particularly beneficial for the cardiovascular system. But how good is it to eat shellfish?

What nutrients do shellfish contain?

Researchers at the Norwegian Institute of Marine Research have studied 800 samples of various types of shellfish between 2011 and 2021 to find out exactly how good the nutritional content is in shellfish.

Shellfish can range from shrimp and crab to mussels, lobster, and crayfish.

This [study](https://www.sciencedirect.com/science/article/pii/S0889157524000371?via%3Dihub) concluded that shellfish generally have a high protein content and contain all essential amino acids, as well as omega-3.

In addition, almost all shellfish are a good source of iodine, zinc, selenium, vitamin B12, and vitamin E.

The only nutrient that shellfish are not a good source of, compared to fish, is vitamin D. To get enough vitamin D, one should also consume fatty fish such as trout, salmon, mackerel, and herring.

In addition to being a good source of protein, shellfish also contain little fat, and thus also few calories.

Shellfish feed on algae, just like fish, and algae contain a lot of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are two of the three most well-known omega-3 fatty acids.

Can shellfish replace fatty fish?

Shellfish therefore contain some omega-3, which is important for good health. However, since the fat content in most shellfish is relatively low, they will not meet the need for omega-3 in the same way as fatty fish.

The national dietary guidelines do not mention recommendations for eating shellfish, but one can obtain almost all the same nutrients from shellfish as from fish.

One of the researchers who participated in the study, Amalie Moxness Reksten, also stated that it is more sustainable to eat food that is lower in the food chain and recommends that shellfish be included in dietary guidelines.

Read also: [Fat in the diet – Which fat sources should you choose?](https://hardworkout.no/fett-i-kostholdet-hvilken-fettkilder-bor-du-velge/)

When should you eat shellfish?

Most people probably associate shrimp and other shellfish with warm summer days and time outdoors. But it is not in the summer that shellfish are at their best; it is actually in the cold winter months.

This is because they simply thrive better in cold water, and for example, shrimp will be both larger, stronger in color, firmer in texture, and have much better flavor than in the summer when the water is warmer.

Why is shrimp a good source of vitamin D in winter?

Shrimp is probably the most common shellfish to eat and is both nutritious and tasty. Shrimp is a good and lean source of protein, which in addition to zinc, selenium, and iodine, also contains vitamin D.

Vitamin D is essential to get through the diet, especially in winter when there is too little and too weak sunlight.

Also read: [Omega-3 supplements – Best in test!](/magazine/omega-3-best-in-test-2026-top-10-omega-3-supplements)

![shrimp protein vitamin d](https://hardworkout.no/wp-content/uploads/2024/10/AdobeStock805468490.jpeg)

A combination of fatty fish and shellfish is recommended to meet the need for Omega-3, vitamin D, and other vitamins, minerals, and trace elements. Therefore, it must be the perfect opportunity to eat shrimp throughout the winter, both because they taste best then and to get enough vitamin D!

Sources:

Exploring the nutrient composition of various shellfish available in Norway and their role in providing key nutrients – [ScienceDirect](https://www.sciencedirect.com/science/article/pii/S0889157524000371?via%3Dihub)

Therefore, you should eat shrimp in winter – [Godfisk.no](https://www.godfisk.no/sesonger/vinter/derfor-bor-du-ogsa-spise-reker-om-vinteren/)

Dietary recommendations – [Helsedirektoratet](https://www.helsedirektoratet.no/faglige-rad/kostradene-og-naeringsstoffer/kostrad-for-befolkningen)