Boiled, steamed, fried, scampied, grilled—there’s no shortage of delicious ways to prepare shrimp for any meal and mood. But what other benefits might you get from eating these tasty crustaceans more often besides a mood boost? We’re going to talk about the nutrition facts behind shrimp, including calories, nutrients, carbs, and a lot more.
Shrimp are a cherished seafood for good reason – they boast a sweet succulent flavor and texture in a low calorie protein-packed package. For those counting carbs or following low-carb diets like keto, shrimp also fit the bill as a very low-carb food. But just how low in carbs is boiled shrimp? Let’s take a detailed look at the carb count.
Why Shrimp Make Healthy, Low-Carb Eating Easy
With their mild flavor and versatility, shrimp seamlessly fit into a wide variety of low-carb recipes and menus. A 3 ounce serving of boiled shrimp contains only about 1 gram of carbs, making shrimp a near zero-carb food.
Shrimp offer these additional benefits
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High in protein – a 3 ounce serving provides over 15 grams of protein to help you feel full and satisfied.
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Low in calories – clocking in at only 90 calories per 3 ounce serving.
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Packed with key nutrients like selenium, vitamin B12, and astaxanthin.
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Naturally low in fat, especially saturated fat.
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Provide omega-3 fatty acids for heart and brain health.
With all these advantages, it’s easy to see why shrimp are a low-carb dieter’s best friend!
Tracking Carbs in Plain Boiled Shrimp
When shrimp are prepared simply by boiling or steaming without any heavy sauces or coatings, their carb count remains extremely low.
A 3 ounce serving of plain boiled shrimp nutrition contains:
- Total carbs: 1 gram
- Fiber: 0 grams
- Sugar: 0 grams
- Net carbs: Approximately 1 gram
Since there’s no fiber or sugar, the total carbs and net carbs are virtually identical. This tiny carb count makes boiled shrimp easy to fit into a keto, paleo, or other low-carb meal plan.
Why the Carb Count Can Vary Slightly
Different sources can provide slightly different estimates for the total carbs in boiled shrimp. Factors like shrimp size, exact cooking method and duration can cause carb values to range from 0.5 grams up to 1.5 grams per 3 ounce serving.
In general, longer cooking times allow more moisture loss, concentrating the shrimp flavor and nutrients but having little effect on the carb count. Opting for wild caught shrimp over farm raised also make no meaningful difference in the number of carbohydrates.
So you can rely on plain boiled shrimp to clock in right around 1 gram of carbs per serving regardless of these small variables.
How Preparation Method Impacts the Carb Count
While the natural carb content of shrimp is extremely low, how they are prepared can alter the final carb numbers. Here’s how different cooking methods compare:
Plain boiled shrimp – 1 gram of carbs per 3 ounces
Sauteed shrimp – 0.5 grams of carbs per 3 ounces
Grilled shrimp – 0.5 grams of carbs per 3 ounces
Breaded fried shrimp – 8-12 grams of carbs per 3 ounces
Shrimp scampi – 2-3 grams of carbs per 3 ounces
As these examples illustrate, plain cooking methods keep the carb count lowest. Breadcrumbs, batter, and high-carb sauces drive up carbs quickly.
Watch Out for Hidden Carb Traps
When enjoying shrimp out at a restaurant, take extra care to avoid menu items laden with carb-heavy sauces and sides. Opt for grilled, steamed, or garlic shrimp preparations over shrimp scampi, coconut shrimp, or shrimp fried rice to keep your meal aligned with a low-carb diet.
Likewise, pair your shrimp with a side salad or steamed veggies rather than rice, pasta, or starchy rolls to prevent excess carbs. Don’t forget to account for any dipping sauces or dressings as well.
Easy Low-Carb Meals with Shrimp
Here are some delicious ideas for low-carb shrimp meals:
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Garlic lemon shrimp over zucchini noodles
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Shrimp salad wrapped in lettuce leaves
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Sheet pan shrimp and vegetables
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Shrimp skewers with chimichurri
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Cajun shrimp and sausage skillet
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Greek shrimp kebabs
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Shrimp and avocado salad
With just a little creativity, shrimp can be transformed into endless easy, crave-worthy low-carb dishes.
Shrimp offer Portion and Serving Size Flexibility
Shrimp’s small, bite-sized form makes it easy to customize your serving. Enjoy just a few pieces as a protein boost alongside veggies or salad. Or make shrimp the star of the show by savoring a larger serving.
A typical 3 ounce portion provides around 8-12 medium shrimp. But the beauty of shrimp is that you can adjust the serving size to suit your appetite and carb allowance for the meal.
Can Shrimp Be Part of a Keto Diet?
Absolutely! With just 1 net carb per serving, shrimp can definitely fit into a keto eating plan. To follow a ketogenic diet, carb intake is often restricted to just 20-50 net grams per day.
3 ounces of boiled shrimp contains only about 1 gram of carbs, leaving carb space for other delicious keto foods like avocado, leafy greens, eggs, salmon, and olive oil.
Just steer clear of breaded or carb-laden shrimp dishes to keep your meal keto-friendly.
The Takeaway on Shrimp and Carbs
When it comes to carbs in boiled shrimp, the numbers are clear – shrimp is an ultra low-carb food. Clocking in at just 1 gram of carbs per 3 ounce serving, boiled shrimp provides a delicious high protein, low calorie option for any low-carb lifestyle.
Simply opt for plain preparations and watch your sides to keep the carb creep out of your shrimp meals. Armed with this intel, you can confidently enjoy juicy, delicious shrimp without the carb guilt!
Frequently Asked Questions
How does grilling or broiling affect the carb count?
Grilled or broiled shrimp has about the same miniscule level of carbs as boiled shrimp – around 0.5 grams of carbs per 3 ounces. Dry heat methods like grilling, broiling, and sautéing remove moisture, so the carb concentration remains low.
What about shrimp cocktail?
Pre-cooked shrimp soaked in cocktail sauce absorbs some of the sauce’s sugars, increasing the carb count. A 3 ounce serving of shrimp cocktail has roughly 2-3 grams of carbs. Check labels carefully for added sugars in the cocktail sauce.
Is the calorie count different for boiled vs. fried shrimp?
Yes, frying adds significant calories. A 3 ounce serving of boiled shrimp has about 90 calories. Battered, fried shrimp comes in around 220 calories for the same 3 ounce portion. The coating and frying significantly increases calories and carbs.
Are the tails included in the carb count?
Typically, yes – the overall carb numbers for a serving include the tails. The chitin material that makes up the shell contains trace amounts of carbohydrates. Many people eat the tails, so they are usually factored into the nutrition data.
Can I substitute shrimp for chicken in low-carb recipes?
Absolutely! With similar protein content, shrimp can easily replace chicken in salads, lettuce wraps, soups, stir fries, skewers and other recipes while keeping the carb count low. Adjust any seasonings to complement the milder shrimp flavor.
So if you love shrimp, there’s no reason you can’t keep enjoying these tender morsels as part of a low-carb regimen. Just opt for simple preparations and sides to keep the carbs negligible.
Nutritional Profile of Shrimp: Calories, Nutrients, Cholesterol, and More
If you’re wondering how many calories and nutrients are in shrimp, we have good news: these little gems are very healthy.
You’ll be glad to know that shrimp has few calories and a lot of important nutrients, which makes it a great choice for people who care about their health. A 3-ounce serving of cooked shrimp, which is about a dozen medium shrimp, 8 large shrimp, or 3 jumbo shrimp, has the following nutrients:
One 3-ounce serving of shrimp is equivalent to approximately 84 calories. Shrimp calories are fairly low compared to some other seafood favorites. One hundred grams of salmon has about 185 calories, while one hundred grams of sardines has about 101 calories.
Besides the calories, a serving of shrimp has 18 grams of protein, which makes it a great food for getting this nutrient.
Shrimp are low in fat, with less than 1 gram per serving. The fat they do contain is predominantly unsaturated, which is beneficial for heart health.
Shrimp contains a negligible amount of carbohydrates—less than 1 gram in a 3-ounce serving—making it a suitable option for those following low-carb diets.
While shrimp don’t have many calories, they do have a lot of cholesterol. A 3-ounce serving of shrimp has about 160 mg of cholesterol. However, studies show that this type of dietary cholesterol doesn’t have much of an effect on most people’s blood cholesterol levels.
Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), can be found in large amounts in shrimp. These acids are important for brain health and lowering inflammation in the body.
Shrimp contain various beneficial vitamins and minerals, including vitamin B12, selenium, phosphorus, choline, and copper. These nutrients play crucial roles in metabolism, brain function, immune health, and antioxidant defense, to name just a few.
Health Benefits of Shrimp
If you eat shrimp often, it can be very good for your health, as you probably already know.
Shrimp is a great way to get high-quality protein. They have all the essential amino acids your body needs to repair muscles, keep your immune system healthy, and stay healthy overall.
Despite their cholesterol content, shrimp can be part of a heart-healthy diet. Because they are low in saturated fat and high in omega-3 fatty acids, they can help lower the risk of heart disease by raising good cholesterol and lowering bad cholesterol.
EPA and DHA, two omega-3 fatty acids that are found in shrimp, are very important for brain health and cognitive function. Omega-3s may help improve your mood and memory and have been linked to a lower risk of cognitive decline.
With their low calorie and high protein content, shrimp can be a valuable addition to weight loss or weight management diets. Protein helps keep you feeling full and satisfied, reducing the likelihood of overeating.
Shrimp are packed with essential vitamins and minerals, providing a concentrated source of nutrients in a low-calorie package. It is a notable source of:
- B12
- Zinc
- Copper
- Omega-3
- Astaxanthin
This makes them an ideal choice for individuals looking to maximize their nutrient intake without consuming excess calories.