Seafood Stew
Bouillabaisse
A traditional French seafood stew rich in fish, shellfish, and Mediterranean vegetables.
A traditional Provençal fish stew originating from Marseille, France, made with various types of fish, shellfish, vegetables, herbs, and typically served with rouille and croutons.
protein-rich omega-3 seafood stew
Typical serving · 300g
Common varieties · Marseille-style, Provencal fish stew, Restaurant-style with saffron, Quick weeknight version
Overall context score across nutrition, safety, and diet fit
At a glance
Quick facts
Simple indicators based on nutrition, processing, and diet fit.
The story
What makes it unique
Bouillabaisse provides a high-protein, omega-3 rich meal with moderate digestion speed due to its liquid and solid composition. The fish and shellfish offer complete proteins and essential fatty acids, while the vegetable base contributes dietary fiber and micronutrients. Satiety is high due to protein and water volume, though accompanying croutons can increase glycemic impact.
Varieties: Marseille-style · Provencal fish stew · Restaurant-style with saffron · Quick weeknight version
Per 100g
Nutrition breakdown
Macro balance and key metrics at a glance.
Energy
Density 0.90 kcal/g
Protein
Carbs
Fat
Fiber
Sugar
2 g
Sodium
450 mg
Potassium
250 mg
Glycemic index
35
Glycemic load
2
Water content
80%
Standout compounds
Nutrient highlights
Omega-3 fatty acids
highSupports heart and brain health
Protein
highPromotes muscle repair and satiety
Selenium
moderateImportant for thyroid function and antioxidant defense
Vitamin B12
highEssential for nerve function and red blood cell formation
Wellness map
Health scores & processing
NOVA processing scale
Minimally processed (homemade) · Whole food
Traditional homemade bouillabaisse uses whole, unprocessed ingredients like fresh fish, vegetables, and olive oil. Pre-packaged or restaurant versions may contain processed thickeners or high sodium.
Diet compatibility
- Weight loss
- Muscle gain
- Diabetes
- Gut health
- Low carb
- High protein
- Heart health
Relative standing
Food rankings
Qualitative ranks compared to similar whole foods.
- Satietyexcellent
- Blood sugargood
- Nutrient densityexcellent
- Fitness fuelgood
- Processing qualityexcellent
Eat with confidence
Food safety profile
Seafood carries a moderate risk of heavy metal accumulation and histamine toxicity if not kept cold. Sourcing smaller fish and ensuring freshness reduces these risks.
Evidence confidence 85%
- Pesticideslow
- Antibioticsmoderate
- Heavy metalsmoderate
- Contaminationmoderate
Watch for
- Mercury
- Histamine
- Microplastics
- Vibrio bacteria
Safer choices
Wild-caught small fish and farmed shellfish from reputable sources
Prep tips
Ensure seafood is fresh and kept refrigerated until cooking; cook thoroughly to eliminate bacterial risks.
Mercury levels in large predatory fish; sourcing of sustainable and safe shellfish.
Deep dive
Health analysis
How this food may fit different goals and preparation choices.
Weight loss
High protein and water volume promote fullness with relatively low calories, making it effective for weight management.
Blood sugar
The stew base has minimal impact on blood sugar, but traditional croutons and potatoes can spike glucose. Skip the bread for better control.
Fitness & energy
Provides high-quality protein for muscle repair and moderate carbohydrates for energy replenishment, ideal for post-workout meals.
Gut health
The vegetable base provides prebiotic fiber, while the broth supports hydration and digestion.
Processing quality
When made from scratch, it consists entirely of whole, unprocessed foods, maximizing nutrient density.
Food safety
Primary concerns involve seafood freshness and mercury content in larger fish; using smaller, sustainable fish minimizes risk.
Common mistakes
Overloading the bowl with high-calorie rouille and bread, or using low-quality fish that increases heavy metal exposure.
Best preparation
Simmering fresh, whole small fish and shellfish in a tomato-fennel broth; serve with a moderate amount of rouille.
Practical guide
Best use cases
When and how this food fits real eating patterns.
High-protein dinner
Provides a lean source of complete proteins from mixed seafood.
Heart-healthy meal
Rich in omega-3 fatty acids from fish, supporting cardiovascular health.
Weight management
High water volume and protein increase satiety without excess calories.
Balance sheet
Pros & cons
Upsides
- High in lean protein from mixed seafood
- Rich in omega-3 fatty acids for heart health
- High water volume promotes fullness
- Contains beneficial micronutrients like B12 and selenium
- Naturally low in carbohydrates
Trade-offs
- Traditional accompaniments (bread, rouille) add empty calories and carbs
- Can be high in sodium depending on broth preparation
- Mercury risk varies based on the types of fish used
- Time-consuming and expensive to prepare authentically
Fit check
Who is it for?
Great match
- Mediterranean diet followers
- High-protein low-carb eating
- Heart-healthy meal planning
Consider alternatives
- Strict low-sodium diets
- Those with shellfish allergies
- Budget-conscious meal prep
Side by side
How it compares
Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.
This food
Bouillabaisse
VS90% alike
Compare with
Cioppino
Cioppino is Italian-American with a tomato base, while bouillabaisse is French with saffron/fennel and rouille.
Bouillabaisse and cioppino are nutritionally similar seafood stews, though bouillabaisse is traditionally served with a high-calorie rouille sauce.
This food
Bouillabaisse
VS75% alike
Compare with
Manhattan Clam Chowder
Manhattan clam chowder is a simpler soup, while bouillabaisse contains a wider variety of fish and shellfish.
Bouillabaisse offers more diverse protein from mixed fish, while Manhattan clam chowder is a simpler, lighter tomato-based seafood soup.
This food
Bouillabaisse
VS70% alike
Compare with
New England Clam Chowder
New England clam chowder uses a heavy cream base, whereas bouillabaisse uses a clear broth.
Bouillabaisse is much lower in fat and calories than cream-based New England clam chowder, making it the better choice for weight loss and heart health.
This food
Bouillabaisse
VS65% alike
Compare with
Lobster Bisque
Bisque is a smooth, cream-heavy soup, while bouillabaisse is a chunky broth-based stew.
Bouillabaisse is a broth-based stew with lean protein, whereas lobster bisque is high in saturated fat and calories from heavy cream.
This food
Bouillabaisse
VS40% alike
Compare with
Miso Soup
Miso is a light Japanese soup, while bouillabaisse is a hearty, protein-dense French stew.
Miso soup is extremely low in calories but lacks the high protein and omega-3s found in a hearty bouillabaisse.
This food
Bouillabaisse
VS50% alike
Compare with
Chicken Noodle Soup
Chicken noodle uses poultry and wheat noodles, while bouillabaisse uses seafood and vegetables.
Bouillabaisse provides more omega-3 fatty acids and diverse protein, while chicken noodle soup offers lighter poultry-based protein and comforting carbs.
This food
Bouillabaisse
VS60% alike
Compare with
Gumbo
Gumbo relies on a flour-and-fat roux, while bouillabaisse uses a clean broth thickened only by the seafood.
Bouillabaisse is generally leaner than gumbo, which relies on a high-fat flour roux for thickening.
This food
Bouillabaisse
VS65% alike
Compare with
Tom Yum Soup
Tom yum is spicy and sour with minimal fat, while bouillabaisse is rich with olive oil and seafood stock.
Tom yum is lower in calories and fat, but bouillabaisse provides a richer profile of omega-3s and more substantial protein for muscle recovery.
This food
Bouillabaisse
VS50% alike
Compare with
Minestrone
Minestrone is plant-based with beans and pasta, while bouillabaisse is seafood-based.
Minestrone offers more fiber from beans and vegetables, while bouillabaisse delivers significantly more protein and omega-3s from seafood.
This food
Bouillabaisse
VS55% alike
Compare with
Beef Stew
Beef stew uses red meat and root vegetables, while bouillabaisse uses fish and Mediterranean vegetables.
Bouillabaisse is lower in saturated fat and higher in heart-healthy omega-3s compared to saturated-fat-heavy beef stew.
Common questions
FAQ
Answers aligned with how people search for this food.
Is bouillabaisse good for weight loss?
Yes, the high protein and water content from the seafood and broth promote satiety while keeping calories relatively low, provided you limit the accompanying bread and rouille.
How many calories are in a bowl of bouillabaisse?
A typical 300g bowl of bouillabaisse contains around 270 calories, though this can increase significantly with added olive oil, rouille, and croutons.
Is bouillabaisse high in carbs?
The stew itself is low in carbohydrates, but the traditional side of toasted bread or croutons adds a significant carb load.
Can diabetics eat bouillabaisse?
Yes, the stew base is low glycemic and high in protein, making it suitable for blood sugar control, especially if the croutons are omitted.
What is the difference between bouillabaisse and cioppino?
Bouillabaisse is a French stew traditionally made with specific Mediterranean fish and served with rouille, while cioppino is an Italian-American stew from San Francisco with a tomato-heavy base and different seafood.
Is bouillabaisse high in mercury?
It depends on the fish used. Traditional recipes use local rockfish which are generally low in mercury, but adding larger predatory fish can increase mercury levels.
Is bouillabaisse good for muscle gain?
Yes, it is rich in high-quality protein from the mixed seafood, which supports muscle repair and growth.
Transparency
Data confidence
Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.
Nutrition data
Health analysis
Food safety
Comparisons