Mo’s Seafood Nutrition and Calories is a topic many seafood lovers look up before heading to the restaurant. Mo’s Seafood brings fresh catches to the table, and grilled preparations keep calories lower than their fried seafood baskets. Understanding what you are ordering helps you make better choices for your health goals.
Whether you visit for the famous fish tacos or the shrimp platter, the nutritional values vary a lot. Fried items pack in extra calories and sodium. Grilled options give you more protein for fewer calories. Let’s break down the menu so you know exactly what to expect.
Mo’s Seafood Nutrition And Calories
Mo’s Seafood offers a wide range of dishes, from light salads to hearty fried combos. The calorie counts range from under 300 for simple sides to over 1,500 for large fried baskets. Knowing the numbers helps you plan your meal without guessing.
Most of the nutritional data comes from standard restaurant portion sizes. Keep in mind that sauces and dressings add significant calories. Ask for them on the side if you want to control your intake.
Grilled Fish Options
Grilled fish is the healthiest choice on the menu. A typical grilled salmon fillet at Mo’s Seafood contains about 350 to 450 calories. The exact count depends on the marinade and butter used during cooking.
- Grilled Mahi Mahi: 320 calories, 28g protein
- Grilled Salmon: 420 calories, 34g protein
- Grilled Tilapia: 280 calories, 30g protein
- Blackened Snapper: 390 calories, 31g protein
These numbers exclude sides like rice or fries. A plain grilled fillet with steamed vegetables keeps your meal under 500 calories. That is a solid choice for weight management.
Fried Seafood Baskets
Fried baskets are where the calories climb quickly. The batter absorbs oil during cooking, adding fat and carbs. A standard fried shrimp basket at Mo’s Seafood runs between 800 and 1,100 calories.
Fried fish baskets are similar, with cod or catfish coming in around 900 calories. The included fries add another 300 to 400 calories. That puts a full basket near 1,300 calories before you add tartar sauce.
Calorie Comparison By Protein
Here is how the main proteins compare when fried:
- Fried Shrimp (12 pieces): 950 calories
- Fried Oysters (10 pieces): 820 calories
- Fried Clam Strips: 780 calories
- Fried Fish Fillet: 890 calories
Notice that even the lighter fried options exceed 700 calories. If you want fried food, consider sharing a basket or eating half and saving the rest for later.
Shrimp And Scallop Dishes
Shrimp is naturally low in calories. A serving of grilled shrimp at Mo’s Seafood has about 200 calories for 6 ounces. Scallops are similar, with a 6-ounce serving around 250 calories.
But the preparation changes everything. Shrimp scampi adds butter and garlic, pushing calories to 550 per serving. Scallops wrapped in bacon jump to 480 calories. Always check how the dish is cooked before ordering.
Salads And Lighter Fare
Mo’s Seafood offers salads that seem healthy but can be calorie traps. A grilled chicken salad with dressing ranges from 450 to 700 calories. The fried shrimp salad is higher, around 750 calories.
Ask for dressing on the side and skip the croutons. That saves you 150 to 200 calories. You can also swap fried proteins for grilled ones to cut another 200 calories.
Sandwiches And Tacos
The fish taco at Mo’s Seafood is a popular pick. Each taco has about 250 to 300 calories. Two tacos make a meal at 500 to 600 calories. That is reasonable for a restaurant lunch.
The po’ boy sandwich is different. A fried shrimp po’ boy with sauce runs 700 to 850 calories. The grilled version comes in around 500 calories. Choosing grilled bread or a lettuce wrap saves even more.
Sides And Appetizers
Your side dish can add hundreds of calories. A small order of fries is 320 calories. Coleslaw adds 180 calories. Hush puppies are 150 calories each, and most people eat two or three.
Better side options include:
- Steamed broccoli: 45 calories
- Green beans: 60 calories
- Side salad (no dressing): 80 calories
- Grilled asparagus: 50 calories
Swapping fries for a vegetable side saves you 250 calories or more. That is a simple change that adds up over time.
Sauces And Extras
Tartar sauce is a hidden calorie bomb. Two tablespoons add 150 calories and 16 grams of fat. Cocktail sauce is lighter at 60 calories per two tablespoons. Remoulade sauce is the heaviest, with 180 calories per serving.
Butter sauce on grilled fish adds 100 calories per tablespoon. Lemon wedges and hot sauce are free and add zero calories. Use those to flavor your food instead of creamy sauces.
Kids Menu Nutrition
Mo’s Seafood has a kids menu with smaller portions. A kids grilled fish meal is about 300 calories. The kids fried shrimp meal is 450 calories. Kids fries add 200 calories to either option.
For picky eaters, the kids chicken tenders meal is 520 calories. That is higher than the fish options. Encourage grilled choices for your children when possible.
Nutritional Breakdown By Meal Type
Here is a quick reference for typical meal totals:
- Grilled fish + veggies + side salad: 450-550 calories
- Fried basket + fries + coleslaw: 1,200-1,400 calories
- Two fish tacos + rice: 700-800 calories
- Shrimp scampi + garlic bread: 850 calories
- Grilled chicken salad + light dressing: 500 calories
Use this guide to estimate your meal before you order. You can also check the restaurant’s online menu for exact numbers.
Protein And Fat Content
Seafood is known for high protein. Grilled fish at Mo’s Seafood delivers 28 to 34 grams of protein per serving. That helps you feel full and supports muscle maintenance.
Fat content varies widely. Grilled fish has 10 to 15 grams of fat, mostly healthy omega-3s. Fried items have 40 to 60 grams of fat, with a mix of unhealthy trans fats from frying oil. Limit fried food for better heart health.
Sodium Levels To Watch
Sodium is a big concern at seafood restaurants. A fried basket at Mo’s Seafood can contain 1,500 to 2,000 milligrams of sodium. That is close to the daily recommended limit of 2,300 milligrams.
Grilled dishes are lower but still salty. Expect 800 to 1,200 milligrams in a grilled fish meal. If you have high blood pressure, ask for no added salt and skip the sauces.
Carbohydrate Counts
Fried batters add significant carbs. A fried shrimp basket has 80 to 100 grams of carbs. Grilled fish has only 5 to 10 grams of carbs. The sides matter too, with fries adding 40 grams and rice adding 45 grams.
For low-carb eaters, stick with grilled fish and non-starchy vegetables. That keeps your meal under 20 grams of carbs.
Tips For Healthier Ordering
You can enjoy Mo’s Seafood without blowing your diet. Follow these simple steps:
- Choose grilled or blackened over fried
- Ask for sauces and dressings on the side
- Swap fries for steamed vegetables
- Drink water or unsweetened tea instead of soda
- Skip appetizers and save room for the main dish
- Share a fried basket if you really want it
These small changes cut 300 to 500 calories from your meal. You still get the full seafood experience without the guilt.
Calorie Tracking Made Easy
If you track calories, use a food app to log your meal. Enter the items you ordered and estimate portion sizes. Most apps have restaurant entries for Mo’s Seafood.
Remember that restaurant portions are often larger than home servings. A “small” salad might be two cups. A “side” of fries could be three ounces. Overestimating is safer than underestimating.
Frequently Asked Questions
What is the lowest calorie item at Mo’s Seafood?
The grilled tilapia with steamed broccoli is one of the lowest calorie meals, coming in around 350 calories total.
Are Mo’s Seafood grilled options healthy?
Yes, grilled fish is high in protein and omega-3s while being lower in calories and fat compared to fried versions.
How many calories are in Mo’s Seafood fish tacos?
Each fish taco has about 250 to 300 calories. Two tacos make a filling meal at roughly 550 calories.
Does Mo’s Seafood have nutritional information online?
Many locations provide a nutrition guide on their website. Check the specific restaurant page for the most accurate data.
What is the healthiest sauce at Mo’s Seafood?
Cocktail sauce is the best option at 60 calories per serving. Hot sauce and lemon are zero-calorie alternatives.
Final Thoughts On Mo’s Seafood Nutrition
Mo’s Seafood Nutrition and Calories vary widely across the menu. Grilled fish keeps your meal lean and protein-packed. Fried baskets are indulgent but heavy on calories, fat, and sodium.
You can eat here and stay on track. Choose grilled proteins, load up on vegetables, and be mindful of sauces. Share larger portions when you want to splurge. With a little planning, you can enjoy fresh seafood without derailing your nutrition goals.
Check the menu before you go and decide what you will order. That way you are not tempted by fried options when you arrive. A little preparation goes a long way in keeping your meal both tasty and nutritious.