Shellfish (Clams, Mussels)
Shellfish have Vitamin B12 which supports nerve and brain function. It also contains iron and minerals like magnesium and potassium. Three ounces has 126 to 146 calories, 2-4 grams of fat, and 0 fiber.
Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber.
Crab is a great source of vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. You can buy it canned and make your own crab cakes.