What a Dietitian Wants You to Know Before Your Next Seafood Boil

You’ve seen it all over social media this summer: seafood boils are one of the hottest food trends online right now. Imagine a covered table with a couple plates on the perimeter and an enormous pile of seafood, corn, potatoes, and sausage in the middle. The food is smothered in a flavorful sauce, and just the sight of the food makes your mouth water. Sounds delicious, right?

Seafood boil is often viewed as a special occasion meal—but with a couple of ingredient tweaks, it can actually be a nutrient-rich meal that supports your goals. So, what little tweaks can you make to create a seafood boil a dietitian would approve of? Well, we asked one. Here’s what MyFitnessPal registered dietitian Lauren Cuda has to say about it.

Picking Your Protein

The Dietary Guidelines for Americans recommends that you eat at least 8 ounces of seafood per week (1). There’s a host of different seafood options that restaurants and grocery stores offer to go into your seafood boil—but what is considered the best, nutritionally?

Lobster

With its chewy texture and coveted flavor, lobster is a lean protein that is low in saturated fat and high in minerals like calcium and potassium (2). However, a 100 g serving of lobster (equivalent to one tail) contains 535 mg of sodium (2), which is about 23% of the daily recommended sodium limit. “It’s best to monitor sodium intake throughout the rest of the day,” says Cuda. 

Crab

Crab is a sweet, slightly buttery, and tender seafood that is another great lean protein source. Its nutritional benefits are very similar to lobster, but crab has slightly fewer calories and less sodium (3). A 100 g serving of crab provides 17% of the daily recommended sodium intake. 

Crawfish

While lobster and crab are more popular on America’s coasts, crawfish are a Southern staple, particularly in Louisiana. Crawfish are another lean protein, but have the added benefit of containing high amounts of vitamin B-12 (4). Crawfish contain a lower sodium content than lobster and crab, so Cuda says they’re a good choice if you’re watching your salt intake.

Clams

Cuda calls clams a nutrient-dense shellfish option. They’re high in protein and vitamin B-12, while staying low in saturated fat and sodium (5). 100 g of clams, which is about seven clams, contains 14.7 g of protein (5).

Mussels

Similar to crawfish and clams, mussels contain lots of protein and vitamin B-12 (6). Their sodium content is moderate, as 100 g of mussels contain 16% of the daily recommended sodium intake (6).

Shrimp

In addition to being high in protein and vitamin B-12, shrimp have the added benefit of containing omega-3 fatty acids (7). They also have a deliciously chewy texture and sweet taste. Like many of the above seafood options, shrimp have a moderate sodium content, with 100 g (equivalent to 10 small shrimp, 7 jumbo shrimp, or 5 prawns) containing 15% of the recommended daily sodium intake (7).

What Seafood is Best?

There are so many great seafood options out there to add into a seafood boil. The type of seafood you pick really depends on your personal preferences, taste, health goals, and the other foods you eat that day.

“All of these seafood options can fit into a healthy diet when enjoyed in balanced portions,” Cuda says.

The Add-On Verdict

There are four common add-ons that people typically put into seafood boils. These add-ons bring additional texture, flavor, and variation to a seafood boil so that it’s not all seafood! Let’s take a look at what add-ons are the healthiest.

Corn

At seafood boil joints, corn is typically chunked and served on the cob in the same mix as your seafood. “Corn is a great addition,” Cuda says. Corn contains a fair amount of fiber and vitamin C (8), which help with digestion and immune support, according to Cuda. If you’re looking for some carbohydrates to supplement your protein in seafood, corn may be a good option.

Potato

Potatoes are the other common produce item found in seafood boils, usually served whole or halved. Cuda calls potatoes a “solid choice,” as they offer fiber and potassium to assist heart health and muscle function (9). 

Sausage

While sausage can be flavorful and tasty, Cuda recommends using it sparingly as it tends to be higher in sodium and fat (10). Because seafood boils already have a fair amount of sodium in them (both in the seafood and the sauces), you might want to be mindful of your sausage portions and save them for a different meal instead.

Hard Boiled Egg

Who doesn’t love eggs? Hard boiled eggs are a nutritious choice, as they’re packed with protein, vitamin A, vitamin D, and vitamin E (11). Their more neutral taste can also help offset the saltiness of other seafood boil flavors.

About the Expert

Lauren Cuda, RD is a Food Data Curator at MyFitnessPal. She earned her bachelor’s degree in Dietetics from Missouri State University and her master’s degree in Nutrition Diagnostics from Cox College. With over 10 years of experience, she specializes in pediatric nutrition, malnutrition, and nutrition support.

Selecting Seasonings and Sauces

Boil Seasonings

If you’re cooking your own seafood boil, you obviously need to create a flavorful mix of seasonings to cook your ingredients in. At the same time, it’s important to be mindful of sodium content when choosing a seasoning. Some seasonings and spices that boost flavor without adding too much salt are:

• Garlic 
• Onion 
• Paprika
• Bay leaves
• Lemon
• Black peppercorns
• Dill
• Parsley

These seasonings and spices will penetrate into the seafood to add extra punch. If you’re opting for commercial blends such as Cajun seasoning, Cuda recommends using low-sodium versions when possible. Or, make your own blend so you can control the salt, she says.

Dipping Sauces

If you’ve ever had seafood boil before, you probably know that most people will dip their seafood in garlic butter sauce. But is this the most health-conscious choice?

“Butter-based sauces are flavorful, but they’re also high in saturated fat and calories,” says Cuda. “While they can be part of a balanced meal, it’s helpful to use them in moderation.”

Cuda recommends substituting butter-based sauces with a yogurt-based dip, vinegar-based dip, or an herb-infused olive oil. These sauces will still bring a flavor punch, but with healthier fats or additional protein. Here’s some ways to make these alternative dipping sauces:

• Yogurt-based dip: Blend low-fat Greek yogurt with herbs, garlic, Cajun seasoning, or a dash of hot sauce. This will give you a creamy texture with added protein and calcium (12). 
• Vinegar-based dip: Make a sauce similar to a salad vinaigrette. Cuda says to try a simple mix of lemon juice, apple cider vinegar, and spices for a tangy dip that cuts saltiness and is low in calories.
• Herb-infused olive oil: Combine extra virgin olive oil with garlic, lemon, or fresh herbs and let the flavors marinate for a few hours. You’ll get a delicious, herby, heart-healthy option.

The Bottom Line

There are many great options for building a healthy seafood boil order, but what really matters is building a balanced plate and paying attention to sodium intake. Aim to select seafood that naturally has less sodium, limit the added salt in your boil base, and be mindful of the dipping sauce you use.

At the end of the day, a seafood boil meal is an experience. Prioritize your own taste preferences and really choose what you will enjoy eating!

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