Despite being low in calories, shrimp contains many nutrients, including iodine and antioxidants, that may offer health benefits. But it is high in cholesterol.
Many nutrients are found in high amounts in this food, including iodine, which isn’t found in many other foods.
On the other hand, some people claim that shrimp is unhealthy due to its high cholesterol content.
Additionally, it’s commonly believed that farm-raised shrimp may have some negative health effects compared with wild-caught shrimp.
This article explores the evidence to determine if shrimp is a healthy food to include in your diet.
It’s quite low in calories, providing only 84 calories in a 3-ounce serving (1).
Additionally, the same serving size provides more than 9 different vitamins and minerals (1).
Here’s an overview of the nutrients in a 3-ounce (85-gram) serving of shrimp (1):
Also, shrimp is one of the best foods to get iodine, which is a mineral that many people don’t get enough of. Iodine is required for proper thyroid function and brain health (2).
Shrimp is also a good source of omega-3 fatty acids (3).
A lot of people are afraid of high-cholesterol foods because they think they raise the cholesterol level in your blood and make you more likely to get heart disease.
But studies show that this might not be true for most people, since only 25% of people are sensitive to dietary cholesterol. For the rest, dietary cholesterol may only have a small impact on blood cholesterol levels (4).
This is because your liver makes most of the cholesterol in your blood, and when you eat foods high in cholesterol, your liver makes less of it.
What’s more, shrimp contains several nutrients that may actually boost health, such as omega-3 fatty acids (3).
Studies show that shrimp is one of the few foods that is not high in both cholesterol and saturated fats.
Even though more research is needed to fully understand shrimp’s impact on heart health, it does have many health benefits that may outweigh the cholesterol it contains.
Astaxanthin is a component of algae, which is consumed by shrimp. For this reason, shrimp is a major source of astaxanthin. In fact, this antioxidant is responsible for the reddish color of shrimp cells (7).
When you consume astaxanthin, it may help protect against inflammation by preventing free radicals from damaging your cells. It’s been studied for its role in reducing the risk of several chronic diseases (7).
Shrimp is well-known for being a lean source of protein. But exactly how much protein is packed into those succulent shellfish? In this article, we’ll take a close look at the protein content of 5 medium-sized shrimp
I’ll share the exact protein numbers, explore why shrimp is so high in this nutrient, and compare its protein to other foods. You’ll also learn some easy ways to enjoy shrimp as part of a high-protein diet.
So if you love shrimp but have wondered just how much protein is in your favorite seafood, read on!
The High Protein Content of Shrimp
Shrimp is prized for its mild, sweet flavor and firm yet tender texture. But another major benefit of these shellfish is their impressive protein content.
Protein makes up around 80% of the calories in shrimp. A 3 ounce serving of cooked shrimp provides about 21 grams of protein making shrimp one of the most protein-dense foods.
The exact protein content of 5 medium shrimp is:
6.9 grams of protein
That’s over 10% of the recommended daily intake of protein in just 5 shrimp!
To understand why shrimp is so protein-packed, we need to look at its composition:
- Shrimp is very low in fat, with only 0.5 grams per 3 ounces.
- Carbohydrates make up less than 1 gram per serving.
- About 80% of shrimp’s calories come from protein.
- The rest of shrimp is simply water.
So when you enjoy shrimp’s sweet taste and firm, juicy texture, you’re really savoring high-quality animal protein with very little additional calories or carbs.
Comparing Shrimp Protein to Other Foods
How does shrimp’s protein content stack up against other high-protein foods? Here’s a quick comparison:
- 5 medium shrimp: 6.9 grams
- 3 ounces chicken breast: 25 grams
- 3 ounces sirloin steak: 25 grams
- 3 ounces salmon: 19 grams
- 1 cup edamame: 17 grams
- 1 cup cooked lentils: 18 grams
As you can see, shrimp provides a significant protein punch for its small size. It can hold its own against top protein sources like lean beef, chicken, and fish.
Shrimp also contains more protein per calorie than many plant-based sources like beans, lentils and tofu. This makes it a prized protein for low-calorie diets.
The Benefits of Shrimp Protein
What makes the protein in shrimp so valuable? Here are some key advantages:
Complete protein– Shrimp contains all 9 essential amino acids required for protein synthesis in the body. Many plant proteins are incomplete and lack certain amino acids.
Highly bioavailable– Shrimp protein is easily digested and absorbed by the body. The bioavailability has been measured at 95-98%.
Supports muscle growth and retention– The amino acid profile of shrimp protein provides building blocks to maintain and build new muscle tissue. This makes it great for athletes and bodybuilders.
Aids weight management – The protein and low calorie content helps promote fullness and preserve lean muscle mass during weight loss.
So the high-quality protein in shrimp provides key benefits for active individuals and anyone looking to improve their diet.
Easy Ways to Enjoy Shrimp
Here are some of my favorite easy recipes for enjoying plump, protein-packed shrimp:
-
Shrimp tacos – Saute shrimp in lime juice and top corn tortillas with salsa, avocado and shredded cabbage.
-
Shrimp salad – Boil shrimp, chill, and toss with diced celery, onion and lemon vinaigrette. Serve over greens.
-
Garlic butter shrimp – Saute shrimp in butter, garlic, lemon juice and parsley for a fast weeknight dinner.
-
Shrimp fajitas – Quickly saute shrimp with bell peppers and onions and serve in warm tortillas.
-
Shrimp fried rice – Toss cooked shrimp with chilled rice, peas, carrots, soy sauce and eggs.
With its impressive protein content, shrimp can elevate meals from simple to gourmet in minutes. Its versatility and nutrition make shrimp a protein powerhouse.
So next time you enjoy a serving of succulent shrimp, remember that those 5 morsels provide nearly 7 grams of complete, highly bioavailable protein. Shrimp truly earns its place among the protein elite!
Symptoms of shellfish allergy
Symptoms of shrimp allergies vary and may include (16):
- tingling in the throat
- digestive issues
- breathing difficulties
- skin reactions
Some people with shrimp allergies may have anaphylactic reactions, as well. This is a dangerous, sudden reaction that can lead to seizures, unconsciousness, and even death if it is not treated immediately (16).
If you’re allergic to shrimp, the only way to prevent allergic reaction is to completely avoid eating it.
In some instances, even the vapors from cooking shrimp can trigger a reaction. So, those with shrimp allergies must also avoid situations where they may be exposed to it indirectly (16).
It’s important to choose high quality, fresh shrimp that isn’t damaged, infected, or contaminated.
When purchasing raw shrimp, make sure they’re firm. The shells should be translucent and grayish-green, pinkish tan, or light pink in color. Blackened edges or black spots on the shells may indicate quality loss (17).
Additionally, raw and cooked shrimp should have a mild, “ocean-like” or salty smell. Shrimp with an overwhelming “fishy” or ammonia-like odor is likely spoiled and unsafe to consume.
You should only buy shrimp from a reputable and knowledgeable seller who can answer your questions about where the shrimp came from and how it was handled.
Heart and brain health
Many studies have found astaxanthin may help strengthen arteries, which may reduce the risk of heart attacks. It may also help increase levels of high-density lipoprotein (HDL), or “good” cholesterol, an important factor in heart health (8).
In addition, astaxanthin may be beneficial for brain health. Its anti-inflammatory properties may prevent damage to your brain cells that often leads to memory loss and neurodegenerative diseases, such as Alzheimer’s (7).
Even with these results, more studies on humans are needed to find out what effect astaxanthin in shrimp may have on health in general.
Due to the high demand for shrimp in the United Sates, it’s often imported from other countries.
Between 75 and 80% of the seafood eaten in the United States is imported from other countries, like Thailand, China, Canada, Indonesia, and Vietnam (9).
Although this helps increase access to shrimp, most imported shrimp is farm-raised, which means it’s grown in industrial tanks that are submerged in bodies of water (10).
Farm-raised seafood from other countries is frequently treated with antibiotics due to its high susceptibility to disease. However, the United States does not permit the use of antibiotics in shrimp and other shellfish (10).
For this reason, it’s illegal to import shrimp that contains antibiotics. The Food and Drug Administration (FDA) is responsible for inspecting imported shrimp to ensure it doesn’t contain antibiotics (11).
However, due to the high volume of shrimp imports, the FDA is unable to regulate all of them. Because of this, farm-raised shrimp contaminated with antibiotics has the potential to enter the U.S. food supply (12).
Using antibiotics in shrimp has not been confirmed to have any major adverse health effects. However, it may lead to antibiotic resistance, which can cause outbreaks of diseases that do not respond to antibiotic treatment (13).
If you are worried about antibiotics in shrimp, choose wild-caught shrimp instead. These shrimp are never given antibiotics. Additionally, you can be assured that shrimp caught and prepared in the United States does not contain antibiotics.
Shellfish, including shrimp, are classified as one of the top nine food allergies in the United States, along with fish, peanuts, tree nuts, wheat, milk, and soy (14).
The most common trigger of shrimp allergies is tropomyosin, a protein found in shellfish. Other proteins in shrimp that may trigger an allergic reaction include arginine kinase and hemocyanin (15).
Shellfish- Protein’s Next BIG THING! Don’t Miss Out
FAQ
How much protein is in 5 grilled shrimp?
|
Nutrient
|
Value
|
|
Fiber
|
0g
|
|
Sugar
|
0g
|
|
Protein
|
3g
|
|
Calcium
|
0mg
|
How much protein is in a single shrimp?
|
Cooked Shrimp (3 oz serving)
|
|
|
|
Prot(g)
|
|
1 small
|
1.02
|
|
1 medium
|
1.22
|
|
1 large
|
1.42
|
How many calories are in 5 large shrimp?
There are 43 calories in 5 large Shrimp. Calorie breakdown: 15% fat, 4% carbs, 81% protein. There are 43 calories in 5 large Shrimp. Get full nutrition facts and other common serving sizes of Shrimp including 1 small and 1 medium.
Is shrimp high in protein?
Not only is shrimp high in protein, but it also has a good nutrient profile. For example, 84 g shrimp contains 4% of a person’s daily values (DV) for vitamin A and C, as well as 6% and 10% DV for calcium and iron. Shrimp is also low in calories, fats, and carbohydrates but high in cholesterol.
How many calories are in shrimp?
Shrimp are relatively low in calories, providing just 84 calories per 3-ounce serving. 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.
How much fat is in shrimp?
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.