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September 03.2025

2 Minutes Read

Dive Into a Healthy Seafood Boil: Expert Tips from Dietitian

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

Why Seafood Boils Are a Seasonal Favorite

As summer warms up, seafood boils emerge as a beloved tradition across the nation, made popular by social media and communal dining experiences. This communal meal, featuring everything from succulent lobster to spicy sausage, invites families and friends to gather around a vibrant spread. But with the seasonal popularity comes the opportunity to infuse healthier practices into these culinary celebrations.

Healthy Protein Choices to Enhance Your Seafood Boil

Registered dietitian Lauren Cuda advises that while seafood boils are often seen as indulgent, they can be tailored to fit nutritional goals. According to the Dietary Guidelines for Americans, individuals should aim for at least 8 ounces of seafood per week. Cuda highlights lobster, crab, crawfish, clams, and mussels as excellent choices due to their protein content and essential nutrients.

Lobster: A Luxurious Yet Nutritious Choice

Lobster is often the star of any seafood boil with its rich flavor and tender texture. While it does come with a sodium content of 535 mg per 100 g, including it can still be beneficial if sodium intake is monitored throughout the day. Enjoying lobster occasionally can enhance the experience of your seafood boil without derailing health goals.

Crab and Crawfish: Southern Staple Proteins

Crab, another popular option, provides similar health benefits to lobster but with fewer calories and lower sodium. Crawfish are particularly favorable for those watching their salt intake and are rich in vitamin B-12, making them a top pick for families gathering for a seafood feast.

The Nutritional Stars: Clams and Mussels

Clams and mussels contain high levels of protein and are excellent sources of vitamin B-12. Including these nutrient-dense options can elevate the overall health quotient of your seafood boil, ensuring that you're not just enjoying a feast but one that supports your vitality.

Enjoying Seafood Boil Responsibly

Incorporating these lean proteins and monitoring sodium levels can turn your seafood boil into a nutrient-rich meal without compromising on flavor. With thoughtful choices, you can ensure that this festive meal nourishes your body as much as it delights your senses, making it a healthier celebration of summer's bounty.

Nutrition

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