Does Shrimp Have Calcium? A Deep Dive into the Mineral Content of Everyone’s Favorite Shellfish

Shrimp – it’s one of the most beloved shellfish out there. Crispy tender and sweet these succulent little crustaceans are a seafood staple in households and restaurants across America.

But how healthy are shrimp. really? More specifically do shrimp contain calcium an essential mineral our bodies need for optimal bone health?

As a longtime shrimp lover and amateur nutrition enthusiast, I decided to do some digging to uncover the calcium content of shrimp Keep reading to learn whether shrimp have calcium, and how much this popular shellfish contributes to your daily mineral intake

Why Calcium Matters

Before we dive into the calcium content of shrimp, let’s do a quick review of why calcium matters in the first place.

Calcium plays several critical roles in the body, including:

• Building and maintaining strong, dense bones and teeth
• Supporting nerve function, muscle contraction and vascular function
• Secreting essential hormones and enzymes

The recommended dietary allowance (RDA) for calcium is 1,000 mg per day for adults under 50, and 1,200 mg for adults over 50. The National Institutes of Health consider intakes under 500-600 mg per day “inadequate for most individuals.”

Low calcium intake can lead to weak, brittle bones and increase risk of fractures and osteoporosis later in life. Children and adolescents have particularly high calcium needs to support bone growth and development.

Now that we’ve established the importance of dietary calcium, let’s find out if shrimp can move the needle on your daily intake.

Analyzing the Calcium Content of Shrimp

When looking at any food’s nutritional profile, it helps to start with the raw form before cooking. Here are the calcium levels in 100 grams of raw shrimp, according to the USDA:

Raw shrimp calcium content: 25 mg per 100 grams

That equates to about 7% of the Daily Value for calcium based on a 2,000 calorie diet.

For comparison, here’s how that shrimp calcium stacks up against other foods:

• 1 cup of milk: 276 mg (28% DV)
• 100 grams of salmon: 12 mg
• 100 grams of chicken breast: 11 mg
• 1 large egg: 50 mg

As you can see, shrimp is not the most calcium-dense food out there. But it does contain a modest amount relative to its calorie content.

Let’s take a look at a typical serving size of shrimp to get a better sense of its calcium value.

Calcium Levels in a Serving of Shrimp

Rather than eat 100 grams at a time, most of us consume shrimp by the piece or serving.

A typical serving of shrimp is about 85 grams, or around 5-6 medium shrimp.

Calcium in 85 grams (1 serving) of shrimp: 21 mg

That’s over 5% of the Daily Value for calcium in just one serving! Not too shabby for a low-cal, high-protein seafood option.

Shrimp’s calcium also becomes a little more concentrated when cooked, due to the loss of moisture that occurs:

Calcium in 85 grams of cooked shrimp: 27 mg (7% DV)

Of course, how you prepare your shrimp affects the nutrient composition too. Let’s look at some of the most popular cooking methods.

How Cooking Impacts Shrimp’s Calcium Content

As a lean protein, shrimp shine when prepared simply with minimal added fat or breading. Healthy cooking methods like steaming, broiling, grilling, sautéing or baking retain the most calcium during cooking.

On the other hand, deep-frying significantly decreases calcium levels in shrimp by sealing in moisture.

Here are some common shrimp preparations ranked from highest to lowest calcium content:

1. Steamed
2. Boiled
3. Grilled or broiled
4. Sautéed with minimal oil
5. Baked with light breading/batter
6. Fried shrimp or shrimp scampi

As a general guide, aim for shrimp preparations with under 200 calories per serving to maximize nutrients. And be mindful of heavy sauces and fried coatings that can counteract shrimp’s lean protein and mineral benefits.

Ways to Boost Your Calcium Intake Through Shrimp

While not the most calcium-laden food around, shrimp can still contribute valuable amounts of this bone-building mineral. Here are some tips for upping your calcium intake through shrimp:

• Eat shrimp 2-3 times per week. Aim for at least 3-4 ounces per serving.

• Pair shrimp with calcium-rich side dishes. Enjoy shrimp tacos with cheese, shrimp salad with milk or yogurt-based dressing, garlic shrimp with leafy greens, etc.

• Use the shells to make stock. Simmer shrimp shells in water with veggies to extract calcium and add flavor to soups, stews or pasta dishes.

• Choose wild shrimp over farmed. Wild shrimp have higher omega-3s and mineral content since they eat a natural diet high in calcium-containing plankton and algae.

• Go for whole shrimp over peeled and deveined. Leaving the shell on shrimp retains more calcium and flavor. Just remember to remove the vein along the back before cooking.

• Work in other calcium sources. Dairy, leafy greens, calcium-fortified foods and bone-in fish like sardines round out your calcium intake alongside moderate shrimp consumption.

The Takeaway on Shrimp and Calcium

At the end of the day, shrimp do contain a worthwhile amount of the essential mineral calcium to complement their high-quality protein content. A 3-4 ounce serving provides a nice calcium boost alongside vitamins, omega-3s and antioxidants.

While not the most calcium-dense food around, shrimp can be part of a balanced diet that includes plenty of dairy, leafy greens, beans, nuts and seeds to meet your daily calcium needs for strong bones and overall health.

So go ahead and enjoy that shrimp cocktail or garlic shrimp scampi guilt-free, knowing that each succulent bite delivers key minerals like calcium along with other nourishing nutrients. Just keep your overall diet varied and well-rounded for optimal bone health.