Shrimp tempura is a staple of Japanese cuisine but is this crispy battered shrimp actually unhealthy? With conflicting advice online, it’s worth taking a closer look at the nutrition facts. Keep reading for the real scoop on shrimp tempura – is it a nutritious choice or diet disaster?
What is Shrimp Tempura?
Tempura refers to seafood or vegetables that are coated in a light, crispy batter and then deep fried Shrimp is one of the most popular tempura ingredients Pieces of shrimp are dipped in a flour and egg batter, then quickly fried in oil around 350°F until golden and crunchy on the outside.
The tempura batter helps seal in the shrimp’s natural juices while providing a delicate, crispy shell. It’s often served with a dipping sauce like tempura sauce or ponzu for flavor.
Nutrition Profile of Shrimp Tempura
A 3-ounce serving of shrimp tempura contains approximately:
- 160 calories
- 7 grams fat
- 11 grams protein
- 10 grams carbs
The calories come mainly from the oil used to deep fry the shrimp. But the light, non-dense batter means the calorie count is not excessive compared to other fried foods.
Shrimp tempura provides lean protein, some vitamins and minerals like selenium, as well as omega-3 fatty acids from the shrimp. The batter also contains traces of fiber, vitamin C, folate and iron.
However, the oil adds saturated fat and sodium, so moderation is key. Avoid heavy dips and sauces which can pile on calories, sugar, and salt.
Potential Benefits of Shrimp Tempura
While not the most nutritious choice, shrimp tempura does offer some positives:
- Source of lean protein to support muscle growth and satisfaction.
- Provides several vitamins and minerals like vitamin B12, zinc, copper.
- Omega-3 fatty acids promote heart health.
- Light batter adds crunch without excessive calories or carbs.
- Cooking method kills any potential bacteria, parasites or viruses.
As part of a balanced diet, shrimp tempura can offer some nutritious benefits. It’s definitely not just empty calories.
Potential Downsides of Shrimp Tempura
However, there are some potential negatives to keep in mind:
- High in sodium, which can increase blood pressure.
- The oil adds saturated and trans fats, which should be limited.
- Frying depletes some heat-sensitive vitamins like vitamin C.
- Batter and sauce provide refined carbs with little fiber.
- Raw shrimp still carries a low risk of contamination if undercooked.
Overall, the biggest concern is the high amount of sodium, saturated fat and calories when eating multiple pieces or with heavy sauces.
Is Shrimp Tempura Healthy During Pregnancy?
Many pregnant women wisely avoid sushi due to concerns over raw fish and mercury. But what about cooked options like shrimp tempura?
The risks associated with raw seafood are eliminated by frying. The high heat kills any bacteria or parasites. And shrimp is low in mercury compared to some other seafood.
However, doctors still recommend watching portions and sodium intake. Avoid dips with raw eggs, which could contain salmonella. Check with your provider about specific cravings or concerns. But overall, shrimp tempura appears safe in moderation during pregnancy.
Tips for Healthier Shrimp Tempura
You can tweak shrimp tempura to make it a healthier choice:
- Use whole wheat flour in the batter for added fiber and nutrients.
- Opt for lighter tempura batters vs. thick pasty ones to cut calories.
- Fry in healthy oils like avocado, peanut or olive oil instead of soybean.
- Limit added sauces and dips, or find lighter options.
- Enjoy as an appetizer vs main dish to control portions.
- Add extra veggies like onions, carrots or peppers.
- Balance with other nutritious foods like brown rice, vegetables and fruit.
Healthier Alternatives to Shrimp Tempura
If you’re looking for lower calorie, more nutritious alternatives, consider:
- Shrimp ceviche – cooked in citrus juice
- Shrimp skewers – grilled with herbs and spices
- Shrimp salad – mixed with veggies and healthy dressing
- Shrimp scampi – sautéed in broth and spices
- Shrimp tacos – with cabbage, avocado and salsa
You can also do tempura-style cooking with lean proteins like chicken, fish and veggies for a lighter option.
The Verdict on Shrimp Tempura: Occasional Indulgence
Like many fried foods, shrimp tempura is best enjoyed occasionally as part of an overall healthy diet. While it does provide some protein, vitamins and minerals, its high sodium, oil and calorie content mean moderation is key.
Pregnant women can feel comfortable eating shrimp tempura in limited amounts as it is cooked. But those with high blood pressure or weight concerns may want to further limit intake.
Overall, shrimp tempura can be an occasional treat. Just balance with plenty of veggies, fruits, lean proteins and whole grains throughout your diet. With some tweaks and portion control, tempura can still fit into a nutritious lifestyle.
Foods That Fatten You Up
And what is it about tempura that makes it fattening or not? You might not believe it, but tempura’s overall fat content isn’t always to blame. Instead, if you see your waistline expanding, its usually due to having a calorie surplus. In other words, if you eat more calories than your body needs, it will store them as fat for later use.
Eating foods that are relatively high in fat can contribute to this, because as the University of Illinois McKinley Health Center points out, each gram of fat contains 9 calories. Thats more than twice as much as protein and carbohydrate, which only have 4 calories per gram.
However, a study in the February 2009 issue of the New England Journal of Medicine looked at several different macronutrient ratios and found that over a two-year period, all of them led to similar weight loss as long as your diet was reasonably balanced and at the right calorie level.
Even though that study came out a while ago, it is still interesting because it compared different macronutrient ratios head-to-head and had a sample size of more than 800 people. The study also lasted two years. This leads us to the conclusion that you can eat “indulgent” foods like tempura as long as you don’t go over your daily calorie limit and eat a healthy, well-balanced diet in general.
If youre not sure what a “reasonable” calorie intake is, the HHS chart of estimated calorie needs is a great place to start. It gives you estimated daily calorie intakes for maintaining your current weight, based on your age, sex and physical activity level.
Read more: When Stomach Pain Strikes After Eating Fried Food
A Note About Fat Content
Of particular note, the fat content in that 1-cup serving of tempura breaks down to (roughly) 1. 5 grams of saturated fat and 8. 2 grams unsaturated fat. The American Heart Association says that trans fats and saturated fats can make your LDL cholesterol levels go up, while unsaturated fats tend to make those “bad” cholesterol levels go down.
For most people, that doesnt mean you cant eat any saturated fat all — in fact, its almost impossible to avoid entirely. But the Department of Health and Human Services recommends restricting your saturated fat intake to less than 10 percent of your total calories per day — and if youre dealing with any health conditions, your doctor may have more specific recommendations for you.
Tempura Shrimp Secrets 海老の天ぷら
Do Japanese eat shrimp tempura?
At your local Japanese restaurants, you probably see Shrimp Tempura (海老の天ぷら) and Vegetable Tempura, but the Japanese make tempura with various fresh ingredients. Besides being a standalone dish, we also serve Shrimp Tempura over a rice bowl ( Tendon) or noodle soup ( Tempura Soba or Tempura Udon). What is the Shrimp Tempura?
What are the side effects of eating shrimp?
Shrimp allergy can be identified from signs and symptoms that appear after consuming shrimp or smelling it, such as itching, the appearance of red plaques on the skin, swelling in the face, especially in the eyes and mouth, and in the throat creating the feeling of a lump in the throat.
Is shrimp bad for You?
Sure, it’s seafood, and I know fish is apparently good for you (see: the Mediterranean Diet winning best diet of 2019). But shrimp also gets a bad rap for containing tons of cholesterol. So, should I actually be keeping up with my weekly shrimp taco night? Or Is shrimp healthy?
What is fried shrimp tempura?
For shrimp tempura rolls, a piece of fried shrimp tempura is part of the filling, usually with a thin slice of avocado and a crunchy vegetable, like cucumber.