Seafood salad serving size, cups to grams and 30 g of protein
Here a serving of seafood salad is counted as 1 cup, which USDA weighs at 7.3 oz (208 g), with 395 calories and 21 g protein. 100 g (3.5 oz) is about 1/2 cup. For 30 g of protein you need 10.5 oz (296 g), about 1 1/2 cups, with 563 calories.
Serving sizes of seafood salad
Every household measure USDA weighs for this food, plus 1 oz and 100 g.
| Measure | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup | 7.3 oz (208 g) | 395 calories | 21 g | 2.6 g | 32.9 g |
| 1 oz | 1 oz (28 g) | 54 calories | 2.9 g | 0.35 g | 4.5 g |
| 100 g | 3.5 oz (100 g) | 190 calories | 10.1 g | 1.2 g | 15.8 g |
Cups to grams
USDA weighs 1 cup of seafood salad at 208 g. Smaller measures follow from it (1 cup = 16 tbsp = 48 tsp).
| Measure | Weight | Calories |
|---|---|---|
| 1 cup | 7.3 oz (208 g) | 395 calories |
| 3/4 cup | 5.5 oz (156 g) | 296 calories |
| 2/3 cup | 4.9 oz (139 g) | 263 calories |
| 1/2 cup | 3.7 oz (104 g) | 198 calories |
| 1/3 cup | 2.4 oz (69 g) | 132 calories |
| 1/4 cup | 1.8 oz (52 g) | 99 calories |
| 1 tbsp | 13 g | 25 calories |
| 1 tsp | 4.3 g | 8 calories |
Grams and ounces to cups
| Weight | Volume | Calories |
|---|---|---|
| 1 oz | 2.2 tbsp | 54 calories |
| 100 g (3.5 oz) | 1/2 cup | 190 calories |
| 1 lb (454 g) | 2 1/8 cups | 862 calories |
What 3.5 oz (100 g) of seafood salad looks like
3.5 oz (100 g) of seafood salad is 3.5 oz, or about 1/2 cup. It has 190 calories, 10.1 g protein, 1.2 g carbs and 15.8 g fat.
How much seafood salad for 30 g of protein
There is 10.1 g of protein in 3.5 oz (100 g) of seafood salad. 30 g of protein takes 10.5 oz (296 g), about 1 1/2 cups, which comes with 563 calories.
| Protein | Weight | About | Calories |
|---|---|---|---|
| 20 g | 7 oz (198 g) | 1 cup | 375 calories |
| 30 g | 10.5 oz (296 g) | 1 1/2 cups | 563 calories |
| 40 g | 13.9 oz (395 g) | 2 cups | 751 calories |
| 50 g | 17.4 oz (494 g) | 2 1/3 cups | 939 calories |
Weights are for the form named above.
Keep exploring
Sources
Weights and nutrition: USDA FoodData Central, food portions and nutrients (FoodData Central, April 2026 release, accessed 2026-10-14)
- Seafood salad: Seafood salad, FDC ID 2706838 (FoodData Central survey (FNDDS) 2024-10-31)
- Kitchen measures (1 cup = 16 tbsp, 1 tbsp = 3 tsp): NDSU Extension, Ingredient Substitutions (FN198, J. Garden-Robinson, April 2013 edition). https://www.extension.purdue.edu/extmedia/HHS/HHS-784-W.pdf (accessed 2026-10-12)
How we calculate: each household measure is the gram weight USDA lists for this food. Calories and nutrients are the USDA values per 3.5 oz (100 g) scaled to that weight. 1 oz = 28.35 g and 1 lb = 453.6 g. Cup fractions are rounded to the nearest kitchen measure. A dash (—) means USDA reports no value. How we verify.