Is Shrimp OK on the Keto Diet? A Complete Guide

The keto diet has become one of the most popular diets for weight loss and overall health, with shrimp being one of the most frequently asked about foods In this complete guide, we’ll take an in-depth look at whether shrimp can be part of a keto diet

An Overview of the Keto Diet

The keto diet is a low-carb, high-fat diet that forces the body into a metabolic state known as ketosis. Here’s a quick rundown of how it works:

• Carb restriction – Carbs are limited to around 50 grams per day, although some aim for under 20 grams. This depletes glycogen stores and decreases insulin levels

• Fat focus – With low carbs, fat becomes the primary fuel source. Healthy fats should make up around 70% of calories.

• Ketosis – In ketosis, ketones are produced by the liver as an alternative fuel source when glucose levels are low.

• Benefits – The keto diet has been shown to aid weight loss, lower blood sugar, improve heart health markers and more.

Overall, the keto diet can be highly beneficial when followed properly. But what about shrimp? Let’s find out…

Are Shrimp Keto?

The great news is that shrimp are definitively keto diet approved.

Here are some key nutrition facts about shrimp:

• Low in carbs – A 3 ounce serving of shrimp contains just 1 gram of carbs, falling well within keto guidelines.

• High in protein – The same 3 ounce serving provides 18 grams of protein to help maintain muscle mass.

• Rich in nutrients – Shrimp provide selenium, antioxidant astaxanthin, B vitamins, copper and other important nutrients.

So with minimal carbs, a good amount of protein and plenty of beneficial nutrients, shrimp make an excellent addition to a well-formulated keto diet.

Top 7 Reasons to Eat Shrimp on Keto

Beyond simply being low-carb, here are some of the top reasons shrimp deserve a place in your keto meal plan:

1. Weight Loss

With just 7 calories in a single jumbo shrimp, they make the perfect food for supporting fat loss and a calorie deficit. The protein also aids satiety.

2. Heart Health

The selenium in shrimp supports healthy cholesterol levels already within normal range. Astaxanthin also has heart benefits.

3. Anti-Inflammatory

The antioxidant astaxanthin provides powerful anti-inflammatory effects to help relieve chronic inflammation.

4. Vision Health

Astaxanthin has also been shown in studies to support eye health and protect against damage from blue light exposure.

5. Brain Health

The B12 in shrimp aids nerve cell and DNA production while the selenium may help fend off cognitive decline.

6. Immunity

Selenium, zinc and antioxidants in shrimp strengthen immune defenses against illness and infections.

7. Bone Health

Shrimp provide a number of bone-supportive nutrients like vitamin D, selenium, magnesium and phosphorus.

With benefits ranging from immunity to heart health and beyond, shrimp are clearly an optimal keto food.

Nutrition Facts of Shrimp

Now let’s take a more in-depth look at the impressive nutrition profile of shrimp:

• Protein – 18g per 3 ounces. Provides amino acids for muscle maintenance.

• Vitamin B12 – Over 75% DV. Vital for nerve and blood cell health.

• Selenium – Over 50% DV. Boosts antioxidants and heart health.

• Astaxanthin – A unique antioxidant not found in many foods. Reduces inflammation.

• Phosphorus – Provides this essential bone mineral.

• Copper – Supports antioxidant enzymes for protection from oxidative damage.

• Choline – Benefits cognition, memory and mood.

Shrimp checks all the boxes for keto-friendly nutrition. It also contains smaller amounts of zinc, iron, magnesium, potassium and vitamin D.

Healthy Ways to Eat Shrimp on Keto

One of the great things about shrimp is their versatility in keto recipes, including:

• Shrimp salad – Toss cooked shrimp with olive oil, lemon juice, avocado, greens, salt and pepper.

• Shrimp scampi – Saute shrimp in butter or olive oil with garlic and parsley. Serve over zucchini noodles.

• Shrimp stir fry – Quickly stir fry shrimp with veggies like broccoli, peppers, mushrooms and cauliflower rice.

• Shrimp kabobs – Skewer shrimp with veggies like onions, zucchini or cherry tomatoes.

• Shrimp tacos – Stuff lettuce leaves with shrimp, avocado, salsa and cilantro.

With so many options, you can easily work shrimp into keto lunches, dinners, apps and more.

Should You Choose Wild-Caught or Farm-Raised Shrimp?

When buying shrimp, you’ll see both wild-caught and farm-raised options. Here’s a quick comparison:

• Wild-caught – Caught in oceans and seas. No antibiotics or chemicals. More omega-3s. Often more sustainable.

• Farm-raised – Grown in enclosed pools and pens. Can have antibiotics/chemicals. Nutrition varies based on feed.

Ideally, opt for wild-caught shrimp when possible for better nutrition and sustainability. But some farm-raised shrimp can also be healthy in moderation. Check for certifications like the ASC or BAP.

Other Keto Seafood Choices to Eat with Shrimp

To further increase the omega-3 content and nutrition of your seafood meals, enjoy shrimp alongside other keto-friendly fish and shellfish like:

• Salmon
• Tuna
• Cod
• Sardines
• Oysters
• Mussels
• Crab
• Lobster
• Squid
• Scallops

Pairing shrimp with one or more of these low-carb seafood options results in a meal that’s downright perfect for the keto diet.

The Takeaway: Shrimp Are a Keto All-Star

With minimal carbs, ample protein and an abundance of unique disease-fighting nutrients, shrimp are hands down one of the best keto diet foods around. Enjoying wild-caught shrimp regularly can support weight loss, heart health, immunity, inflammation and more.

Shrimp require almost zero preparation to make them keto compliant. Simply cook them up any way you like, pair with low-carb veggies or a salad, and enjoy shrimp guilt-free as part of your balanced keto meal plan.

So go ahead and grab a bag of peeled, deveined shrimp from your local seafood market or grocery store next time you shop. Your body and tastebuds will thank you. When it comes to keto diet success, shrimp really are an all-star player.