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 are a popular type of seafood that provide a variety of nutrients, including protein. But how much protein is actually in one large shrimp? Let’s take a closer look at the nutrition facts.
Protein Content in One Large Shrimp
According to the USDA FoodData Central. one large shrimp (about 8 grams) contains
- 1.42 grams of protein
- 7 calories
- 0.12 grams fat
- 0.06 grams carbs
So a single large shrimp provides around 1.4 grams of high-quality lean protein.
The protein in shrimp provides all nine essential amino acids that your body cannot make on its own Consuming shrimp and other seafood can help you meet your daily protein needs
Recommended Daily Protein Intake
How does the protein in a shrimp fit into your total daily needs? Here are the current protein recommendations from leading health authorities:
- USDA: 0.8 grams per kg body weight per day
- WHO: Minimum 0.83 grams per kg body weight per day
- HHS/USDA Dietary Guidelines: 10-35% of total calories from protein
- AND: 1.2-2.0 grams per kg body weight per day for adults
For a 150 pound (68 kg) adult, that equates to about 54-136 grams of protein per day.
As you can see, the protein in one shrimp makes up a very small portion of your total daily needs. To meet recommendations, you would need to eat around 40-100 large shrimp per day.
Of course, you’ll be getting protein from other foods too like meat, dairy, eggs, beans, nuts, and grains. A more realistic target is 3-6 ounces of seafood like shrimp 2-3 times per week.
Benefits of Protein in Shrimp
What does all that protein in shrimp do for your health? Here are some of the top benefits:
- Builds and repairs tissues
- Makes enzymes, hormones, and other body chemicals
- Forms antibodies to strengthen immunity
- Transports oxygen in blood
- Balances fluids and electrolytes
- Maintains lean muscle mass
- Reduces appetite and supports weight loss
- Provides energy
Diets higher in protein have been associated with better heart health, weight management, and preservation of lean muscle mass as you age.
Other Nutrients in Shrimp
In addition to protein, shrimp provide a variety of other important nutrients:
Vitamin B12
One large shrimp contains 1.4mcg of vitamin B12. That’s 59% of the daily value! Vitamin B12 supports red blood cell formation and neurological function.
Selenium
Shrimp is high in the antioxidant mineral selenium with 31.8mcg per large shrimp (46% DV). Selenium boosts immunity and thyroid health.
Phosphorus
With 201mg or 16% of the DV, shrimp is a good source of phosphorus. Phosphorus works with calcium to strengthen bones and teeth.
Choline
One large shrimp has 86mg choline, providing 14% of the DV. Choline promotes brain, liver, and cardiovascular health.
Vitamin A
Shrimp contain 52mcg of vitamin A. This vision-supporting vitamin aids immune function and cellular communication.
Omega-3 Fatty Acids
Though low in total fat, shrimp provide anti-inflammatory omega-3s EPA and DHA. Omega-3s support heart and brain health.
Weight Loss Benefits
The high protein and low calorie content makes shrimp a smart choice if you’re trying to lose weight. Studies show that boosting protein intake can:
- Increase satiety and fullness
- Preserve or build lean muscle mass
- Raise your metabolism and burn more calories
- Reduce levels of the hunger hormone ghrelin
- Support fat loss while protecting against muscle loss
Aim for 25-30 grams of protein per meal to get the best appetite and weight management benefits. The protein in 3-4 large shrimp contributes nicely to that per meal target.
Buying and Cooking Shrimp
To get the most nutrition from shrimp:
- Choose wild caught or sustainably farmed shrimp
- Look for raw, shell on shrimp whenever possible
- Cook using dry methods like grilling, sautéing, or baking
- Avoid breaded or fried shrimp dishes
- Don’t overcook – shrimp should turn opaque and tender
- Remove shells before eating if desired
Cooking shrimp properly ensures safety and maximizes the retention of nutrients like protein.
How Much Shrimp Should You Eat?
Current dietary guidelines recommend 8-12 ounces of seafood per week, averaging out to around 1-2 servings. One serving equals:
- 3 ounces cooked shrimp (about 6 large shrimp)
- 1⁄4 pound raw shrimp
Pregnant women should limit seafood intake to 2-3 servings per week due to potential mercury exposure. However, shrimp tend to be very low in mercury.
To get shrimp’s health benefits without overdoing it, aim for 1-2 three-ounce servings per week as part of a balanced diet. This provides an adequate amount of the protein, vitamins, and minerals in shrimp.
Other High Protein Seafood Options
In addition to shrimp, other high protein seafood choices include:
- Cod: 20g protein in 3 ounces cooked
- Tuna: 25g protein in 3 ounces cooked
- Salmon: 22g protein in 3 ounces cooked
- Tilapia: 22g protein in 3 ounces cooked
- Scallops: 14g protein in 3 ounces cooked
- Crab: 17g protein in 3 ounces cooked meat
- Lobster: 18g protein in 3 ounces cooked
- Clams: 12g protein in 3 ounces steamed
Vary your seafood choices to take advantage of their unique nutrient profiles. Mussels, oysters, squid, and octopus are other excellent sources of lean protein.
The Takeaway
One large shrimp provides around 1.4 grams of protein, along with important vitamins, minerals, and omega-3s. To meet protein recommendations, enjoy a serving of shrimp or other seafood 2-3 times per week. Shrimp makes a nutritious high protein addition to a healthy diet.
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).
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.
The Maximum Amount of Protein the Body Can Absorb in One Meal
FAQ
How much protein is in a single shrimp?
|
Cooked Shrimp (3 oz serving)
|
|
|
|
Prot(g)
|
|
1 small
|
1.02
|
|
1 medium
|
1.22
|
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1 large
|
1.42
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How much protein is in a 16 20 shrimp?
|
Name
|
Amount
|
Unit
|
|
Protein
|
16.07
|
g
|
|
Total lipid (fat)
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0.89
|
g
|
|
Carbohydrate, by difference
|
0
|
g
|
|
Fiber, total dietary
|
0
|
g
|
How many calories are in a large shrimp?
There are 9 calories in 1 large Shrimp. Calorie breakdown: 15% fat, 4% carbs, 81% protein. There are 9 calories in 1 large Shrimp. Get full nutrition facts and other common serving sizes of Shrimp including 1 small and 1 medium.
How many calories are in a pound of shrimp?
There are 481 calories in 1 pound of Shrimp. Calorie breakdown: 16% fat, 4% carbs, 81% protein. There are 481 calories in 1 pound of Shrimp. Get full nutrition facts and other common serving sizes of Shrimp including 1 small and 1 medium.
How much protein is in a large shrimp?
When it comes to the protein content in one large shrimp, you may be surprised to learn that it actually contains a significant amount. On average, one large shrimp contains about 3 grams of protein. This makes shrimp a great choice for those looking to increase their protein intake, especially for individuals who follow a pescatarian diet.
How much protein is in 3 ounces of shrimp?
The favorite choice for the term “Shrimp” is 3 ounces of Shrimp which has about 17 grams of protein . The amount of protein for a variety of types and serving sizes of Shrimp is shown below. Find detailed protein information for Shrimp including Popular Types of Shrimp and Other Common Types of Shrimp.