Food Facts · Your food guide
Shellfish
A two-part guide to prawns, mussels and oysters, their nutrients, example portions and preparation.
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Part 1: Nutrition Spotlight: Shellfish
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Prawns • Mussels • Oysters.
Prawns
Lean protein, plus selenium and iodine.
Mussels
Rich in B12; a source of iron and omega-3s.
Oysters
Especially rich in zinc; also provide B12 and copper.
Complete protein
All three supply essential amino acids for muscle repair.
Keep it simple
Plain shellfish is low in fat. Sauces, batter and added oils change the calories.
Part 2: Shellfish: Benefits & Portions
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Prawns • Mussels • Oysters.
Prawn portion example
150 g raw, peeled: ~90–120 kcal and ~21–26 g protein. Prawns only; check your pack.
Immune support
Zinc and selenium support normal immune function.
Red blood cells
Iron and B12 help make red blood cells. Iron helps carry oxygen around your body.
Weigh the edible part
Exclude shells and drain packing liquid. Match raw or cooked weights to the label.
Cook thoroughly
Keep chilled and follow pack instructions. Raw shellfish can cause food poisoning.