Shrimp is one of those versatile proteins that works well in everything from pasta and salads to tacos and stir fries. It offers a sweet, succulent taste of the sea in every tender bite.
But when watching your weight or calories you may wonder – how many calories are actually in shrimp? Does it fit into a healthy diet?
In this article, we’ll explore the calorie count and nutrition facts for shrimp. You’ll learn how many calories are in popular servings like 3 oz, 100 g, and 1 pound (lb) of shrimp.
We’ll also compare its calories and protein to other proteins like chicken and fish. And provide tips for enjoying shrimp as part of balanced, low calorie meals.
Total Calories in 1 lb of Shrimp
Let’s start by looking at the total calories in the standard 1 pound or 16 ounce (oz) size
- 1 lb raw shrimp (473 g) = 481 calories
A pound of raw, peeled shrimp with tails contains right around 500 calories. This makes shrimp a high protein, low calorie protein choice.
To put this calorie count in perspective, here’s how raw shrimp compares to other popular proteins per pound:
- 1 lb chicken breast = 640 calories
- 1 lb salmon fillet = 928 calories
- 1 lb sirloin steak = 1120 calories
Pound for pound, shrimp provides fewer calories than these alternatives while still delivering lots of satisfying protein.
Below are some more common serving sizes for shrimp with calorie totals:
- 3 oz (85g) raw shrimp = 107 calories
- 100 g (3.5 oz) raw shrimp = 106 calories
- 4 large shrimp = 30 calories
- 1 medium shrimp = 6 calories
So shrimp clocks in at a modest 100 calories per serving, making it easy to incorporate into low calorie meals.
Nutrition Facts: Protein, Fat, Carbs, Vitamins
Looking beyond just calories, shrimp provides an impressive nutritional profile. Here are the full nutrition facts for 1 pound (16 oz) of raw shrimp:
- Calories: 481
- Fat: 7.85 g
- Saturated fat: 1.5 g
- Cholesterol: 689 mg
- Sodium: 671 mg
- Carbs: 4 g
- Sugar: 0 g
- Protein: 92 g
- Vitamin D: 17 mcg = 86% DV
- Calcium: 236 mg = 18% DV
- Iron: 11 mg = 61% DV
- Potassium: 839 mg = 18% DV
Shrimp is very high in protein at 92 grams per pound. Protein takes longer to digest keeping you feeling fuller longer on fewer calories.
It’s also a great source of heart-healthy omega-3’s from the polyunsaturated and monounsaturated fats.
And it provides high levels of immunity boosting vitamin D, bone-strengthening calcium and iron, and muscle supporting potassium.
Shrimp is low in carbs, sugar, and sodium. But the cholesterol content is high at 689 mg per pound.
So shrimp offers lots of nutrition in those 500 calories per pound. It provides high quality lean protein, essential minerals, and vitamins (especially vitamin D) that are hard to find in other proteins.
Calorie Breakdown: Protein, Fat, Carbs
Taking a closer look at the calorie composition in shrimp:
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81% of calories come from protein – That’s about 385 calories from protein in a pound of shrimp.
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16% of calories come from fat – About 75 calories in a pound come from the healthy unsaturated fats.
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3% of calories come from carbs – Just 15 calories per pound are from the low carb count.
The high protein calorie percentage promotes satisfying muscle growth and fat burning. While the moderate calories from healthy fats keep you feeling full.
Calories in Popular Shrimp Dishes
Shrimp is prepared in endless dishes across cuisines. Here are the calories for some favorite shrimp meals made with 3-4 oz (85-110 g) of shrimp:
- Shrimp scampi – 388 calories
- Shrimp stir fry – 285 calories
- Garlic butter shrimp – 365 calories
- Shrimp fajitas – 347 calories
- Shrimp alfredo – 579 calories
- Shrimp pizza – 285 calories
- Shrimp fried rice – 365 calories
- Shrimp tacos – 301 calories
- Shrimp cocktail – 172 calories
- Shrimp po’ boy sandwich – 588 calories
The calories vary widely depending on preparation methods and accompaniments. Lighter options like stir fries, tacos, and pizza clock in under 400 calories for a satisfying shrimp meal.
While heavier dishes like alfredo and po’ boys approach 600 calories. Watch out for calories from oils, sauces, breading, pasta, and sides.
Tips for Enjoying Low Calorie Shrimp
Here are some of my top tips for keeping shrimp meals light and low calorie:
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Choose raw or steamed shrimp which has the lowest calories compared to breaded or fried.
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Enjoy shrimp on its own, in a salad, or in lighter cuisines like Thai, Mexican, or Cajun which use less oil and fat.
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Skip the fatty sauces and dips which can double the calories. Stick to lighter dressings like vinaigrettes.
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Pair it with non-starchy veggies instead of rice, pasta, or bread to avoid carb overload.
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Grill, sauté, or broil shrimp using non-stick pans and minimal added fat.
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Portion shrimp dishes into a bowl instead of eating the whole pan to better control servings.
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Choose lower calorie accompaniments like cilantro-lime cauliflower rice or zucchini noodles.
With some thoughtful preparation, shrimp can easily be enjoyed as part of a low calorie meal plan for weight loss or maintenance.
Shrimp Calories Compared to Other Proteins
To recap, here’s how the calories and protein in shrimp compare per 3 ounce serving:
| Protein | Calories | Protein |
|---|---|---|
| Shrimp | 107 | 21 g |
| Chicken breast | 140 | 25 g |
| Tilapia | 96 | 19 g |
| Salmon | 175 | 22 g |
| Steak | 220 | 25 g |
Per ounce, shrimp provides the same or higher amount of protein as the other proteins for less calories.
Shrimp has fewer calories than chicken, salmon, and steak per serving. Plus it delivers that sweet briny seafood flavor.
The Takeaway on Calories and Nutrition in Shrimp
To wrap up, shrimp is a lean, low calorie, high protein seafood option. A 3-4 ounce serving of shrimp contains right around 100 calories and over 20 grams of protein.
In a pound of shrimp, 81% of the 500 calories come from protein and just 3% from carbs. It’s packed with immunity and bone supporting vitamins and minerals.
Calories in dishes can range from 300-600 depending on cooking methods and accompaniments. Choose lighter preparations to keep calories in check.
Shrimp offers the delicious taste of seafood in a protein that fits perfectly into a low calorie diet. So enjoy shrimp guilt-free knowing it provides lots of nutrition without the high calorie price tag!
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