If your cardiologist told you to avoid foods naturally high in cholesterol, you may be avoiding shrimp. The latest research, however, may put the delicious crustaceans back onto your plate. Scientists have dispelled old assumptions about the dangers of cholesterol from food. Shrimp is a solid source of protein and provides other nutrients including phosphorus and vitamin B12. They are also low in saturated fat while being high in the heart- and brain-healthy nutrient choline.
Read on to learn more shrimp nutrition facts, how to prepare shrimp, and the many health benefits.
Shrimp Nutrition Facts
This nutrition information for a 3-ounce (85 gram) serving of cooked shrimp is provided by the U.S. Department of Agriculture.
- Calories:84
- Fat:0.2g
- Sodium:94.4mg
- Carbohydrates:0.2g
- Fiber:0g
- Sugars:0g
- Protein:20.4g
- Phosphorus: 201mg
- Vitamin B12: 1.4mcg
- Selenium: 31.8mcg
- Vitamin A: 52.1mcg
- Choline: 86.8mg
- Vitamin E: 1.4mg
- Folate: 15.1mcg
Carbohydrates
Shrimp is naturally low in carbohydrates, with under 1 gram per 3-ounce serving. Because shrimp is not a plant-based food, it contains no fiber.
How you cook and prepare shrimp will affect nutritional values. For example, shrimp prepared with flour and breadcrumbs will be higher in carbohydrates and calories.
Fats
Shrimp contain less than 1 gram of fat per serving. However, they are almost devoid of saturated fats associated with heart disease. Most fat in shrimp comes from beneficial omega-3 fatty acids and polyunsaturated fats. Cooking shrimp in butter or oil increases the overall fat content.
Protein
Shrimp contain all of the essential amino acids required by the body. It is a heart-healthy way to boost your protein intake without eating extra saturated fats. You'll get 20 grams of lean protein in a 3-ounce serving of shrimp.
Vitamins and Minerals
Shrimp is an excellent source of vitamin B12, providing 1.4mcg or 59% of the daily value (DV). They are also a good source of phosphorus, providing 201 mg or 16% of the DV and choline providing 69 mg or 12.5% of the DV. Shrimp also provide calcium, iron, magnesium, potassium, zinc, and selenium.
Calories
Shrimp are relatively low in calories, providing just 84 calories per 3-ounce serving.
Shrimp Nutrition Health Benefits
Those looking for shrimp nutrition facts will be pleased with their health benefits, including heart and brain health, help guard against osteoporosis, weight loss management, and much more.
Promotes Heart Health
When prepared with minimal processing, shrimp is a whole food and lean source of protein. Shrimp is a good source of choline, which impacts hom*ocysteine levels, an important marker for heart disease.
Although shrimp contain cholesterol, it is nearly devoid of saturated fat. Newer research suggests that saturated fat—not dietary cholesterol—increases the risk of heart disease.
Supports a Healthy Pregnancy
Enjoy safely prepared shrimp as a nutritious choice while pregnant. Unlike most seafood, shrimp contains almost no mercury, making it a safer option for women looking to gain the health benefits of seafood during pregnancy.
Furthermore, shrimp provides vital nutrients beneficial in pregnancy, like iron, B12, calcium, zinc, choline, and protein. These nutrients help prevent anemia and bone loss for pregnant people while supporting tissue and brain formation for the fetus.
Helps Maintain Weight Loss
Arguably more difficult than losing weight is keeping it off. Luckily, high-protein foods like shrimp may help. Studies show that protein impacts multiple appetite hormone pathways, making it easier to avoid regaining weight.
Following a meal pattern higher in protein improves satiety and supports muscle maintenance during weight loss efforts. Keeping your muscle mass helps counteract the potential for your metabolism to stall.
Shrimp May Benefit Brain Health
There is some evidence that choline from foods like shrimp benefits cognitive function. Although research is limited, choline is being considered in treating dementia and neurological damage for stroke patients.
In addition, krill oil has been shown to provide neuroprotective effects due to its astaxanthin and omega-3 fatty acids, also present in shrimp. Healthy fats are essential for brain health.
Strengthens Bones
Shrimp offers several nutrients involved in maintaining bone health. Besides providing calcium, magnesium, and selenium, shrimp is an excellent source of protein. Extensive prospective studies show significant reductions in bone fractures related to protein intake.
Including a lean source of protein from foods like shrimp could be especially beneficial for osteoporosis prevention in older adults. Choosing a protein source packed with bone-supporting nutrients like calcium and magnesium increases the benefits.
Allergies
Shellfish allergies are common and typically include a reaction to shrimp, lobster, and crab. Most people with shellfish allergies can still eat fish and mollusks (like scallops and mussels). Vomiting, stomach cramps, difficulty breathing, throat tightness, hives, and dizziness are possible symptoms of a shellfish allergy.
If you suspect a shellfish allergy, speak to an allergist for a formal diagnosis and management plan. Managing a shellfish allergy means learning to read food labels and avoiding cross-contamination. Your doctor may also prescribe an EpiPen (epinephrine) for emergency use during severe allergic reactions.
Adverse Effects
If you are sensitive to sulfites, it's worth noting that some shrimp varieties are sprayed with sulfites to prevent a natural discoloration reaction from occurring on the shell. The amount of sulfite added is minimal and not usually enough to cause a reaction. Manufacturers are required to specify sulfite use on the label.
Shrimp Nutrition: Varieties
Shrimp is either farm-raised or wild-caught. Some environmental advocates believe that farm-raised shrimp are nutritionally inferior and harmful to the natural world. However, you can choose wild-caught pink shrimp from Oregon; black tiger shrimp imported from Ca Mau, Vietnam, or farmed using Selva Shrimp criteria; freshwater prawns farmed in the Pacific or West Coast; white shrimp U.S. farmed in recirculating systems or inland ponds; or Canadian wild-caught spot prawns. As with most foods, knowing the origin of your shrimp can help you gauge its quality.
Shrimp can be purchased raw or cooked, fresh or frozen, prepared, smoked, pickled, dried, or canned. Commercially breaded shrimp is required to contain 50% shrimp, and lightly breaded shrimp must contain 65% shrimp.
Shrimp varies in size from small to jumbo, but there is no official regulation around these terms. Shrimp is described as count per pound. Large shrimp may include 10 to 20 per pound, whereas small shrimp can range from 100 to 500 per pound. The smallest shrimp varieties are cold-water, rather than warm-water species.
Shrimp Storage and Food Safety
The Food and Drug Administration (FDA) recommends that you only buy fresh shrimp when they are frozen, refrigerated, or displayed on a thick bed of ice that is not melting. Look for shrimp that are translucent and shiny with little to no odor.
If you buy frozen shrimp, make sure the package is not torn ordamaged.Avoidpackages with visible ice crystals as they may have been thawed and refrozen.
When you bringshrimp home, refrigerate immediately and use or freeze it within 2 days. Thaw frozen shrimp in the refrigerator or by immersing in cold water.
To safely cook shrimp, heat it to an internal temperature of 145 degrees Fahrenheit. The flesh should become pearly and opaque.
How to Prepare Shrimp
Consider adding chilled, cooked shrimp for a boost of protein and flavor in salads. You can also grill shrimp on a skewer. Drizzle lemon and spices over grilled shrimp for flavor. Spicy herbs and seasonings (like garlic or red pepper) give shrimp an extra kick.
Breading, deep frying, or cooking shrimp in dishes with creamy sauces will add excess calories and fat, and diminish the benefits you stand to gain from this lean seafood. Instead, choose healthier cooking methods to get the most shrimp nutrition.
