Soft Shell Nutrition Facts: Calories, Macros & Health Benefits
Summary: Soft Shell contains 238 calories, 9.8g protein, 20.5g carbs, and 13.2g fat per one piece (160g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — one piece (160g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 238 kcal | 12% |
| Protein | 9.8g | 20% |
| Carbohydrates | 20.5g | 7% |
| Total Fat | 13.2g | 17% |
| Fiber | 1.1g | 4% |
| Sugar | 3.6g | -- |
| Saturated Fat | 2.0g | 10% |
| Cholesterol | 44.0mg | 15% |
| Sodium | 495.0mg | 22% |
| Potassium | 1.2mg | 0% |
| Calcium | 19.0mg | 1% |
| Iron | 155.0mg | 861% |
| Magnesium | 0.85mg | 0% |
| Zinc | 105.0mg | 955% |
| Vitamin C | 0.14mg | 0% |
| Vitamin A | 0.11mcg | 0% |
| Vitamin B6 | 1.4mg | 82% |
| Vitamin B12 | 0.07mcg | 3% |
| Folate | 32.0mcg | 8% |
| Vitamin E | 1.4mg | 9% |
| Vitamin K | 1.1mcg | 1% |
| Phosphorus | 28.0mg | 2% |
Is Soft Shell Good for You?
Soft Shell provides 238 calories per one piece (160g) with 9.8g protein, 20.5g carbohydrates, and 13.2g fat. It is a source of saturated fat (10% dv), cholesterol (15% dv), sodium (22% dv).
Steamed bao bun filled with crispy battered soft shell crab, sriracha mayonnaise, and shredded vegetables
Key Health Benefits of Soft Shell
- Saturated Fat (10% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (15% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (22% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (861% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (955% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 9.8g protein per serving to support satiety and muscle maintenance.
How to Track Soft Shell Nutrition with Gram
Use Gram to log soft shell and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in soft shell?
Soft Shell contains 238 calories per one piece (160g).
How much protein is in soft shell?
Soft Shell provides 9.8g of protein per one piece (160g).
How many carbs are in soft shell?
Soft Shell has 20.5g of carbohydrates per one piece (160g).
Is soft shell good for tracking nutrition?
Yes. Soft Shell can be logged by calories, macros, and micronutrients in the Gram app.
How should I use soft shell in a meal plan?
Use Soft Shell as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track soft shell and thousands of other foods with the Gram app.