Shrimp Tempura: A Crunchy Conundrum
Shrimp tempura is a staple appetizer at Japanese restaurants, providing a crispy, golden exterior surrounding plump shrimp. But is this classic dish a healthy way to enjoy shrimp, or just a deep-fried calorie bomb? Let’s break down the good and bad when it comes to shrimp tempura.
The Origins of Tempura
Tempura was introduced to Japan by Portuguese missionaries in the 16th century. The light batter technique was originally used for cooking fish and vegetables during Lent, when meat was forbidden. The Japanese embraced tempura, applying it to shrimp as well as produce like sweet potatoes, green beans and asparagus. Today it remains a popular appetizer and entrée.
The Tempting Crunch of Shrimp Tempura
Much of the appeal of shrimp tempura lies in its texture The outer layer provides a shatteringly crispy contrast to the soft, succulent shrimp inside. This crunch comes from the tempura batter, made by mixing cold water with soft wheat flour, eggs, and sometimes baking soda or powder
The raw shrimp are dredged through the thin batter, then deep fried at 350-375°F until golden brown. The high heat sets the batter immediately, preventing oil absorption while trapping steam to keep the shrimp moist and flaky. The result is a satisfying crisp shell encasing a juicy bite of shrimp.
The Natural Benefits of Shrimp
Beneath that crispy coating lies a naturally healthy source of protein. Shrimp provides a hearty serving of lean protein with each serving, providing an energy boost. Shrimp are also low in calories for their protein amount, with 100g containing under 100 calories.
Shrimp deliver a variety of other nutrients. They provide selenium, an antioxidant that supports immune function and thyroid health. Shrimp also supply vitamin B12, important for nerve and blood health. Their zinc content benefits the immune system and wound healing. Small amounts of iron, magnesium and phosphorus round out shrimp’s nutritional value.
Unfortunately, frying alters shrimp’s naturally healthy nutrition profile. The high heat breaks down heat-sensitive vitamins like A, C and B complexes. The batter’s carbohydrates also displace some of shrimp’s protein when calculated per serving. Still, shrimp tempura retains enough core nutrition to deliver a reasonable health punch.
The Pitfalls of Frying Shrimp Tempura
Where shrimp tempura loses points is in the frying process. Deep frying in oil adds significant calories compared to boiling, grilling or sautéing shrimp. A light 3-ounce serving still piles on over 300 calories, mostly from fat. And much of this is saturated fat, which has been linked to increased cholesterol and heart disease risk.
Frying also introduces acrylamide, a chemical formed when starch-rich foods are cooked at high temperatures. Studies associate acrylamide with potential cancer risks in animals. While amounts in individual servings appear low, acrylamide is a concern for fried food lovers.
Making Smart Choices with Shrimp Tempura
Luckily, there are ways to enjoy shrimp tempura more healthfully. Opt for lunch or appetizer portions, which are smaller and help control fat and calorie intake. Dip shrimp lightly to minimize batter absorption. Request steamed edamame and miso soup as sides rather than fried options.
Seek out restaurants that use high-quality cooking oil with a high smoke point, such as refined avocado or peanut oil. This ensures optimal frying temperatures to minimize oil absorption. Canola, sunflower, and safflower oils are also healthier than lard or shortening.
You can also prepare lighter tempura at home by substituting whole grain flour, seltzer water, and a small amount of oil for deep frying. Oven “frying” in a convection oven helps reduce fat too. Serving with ginger, low-sodium soy sauce, rice vinegar, and wasabi offers big flavor without adding many calories.
While deep fried shrimp tempura has downsides, enjoying it moderately as part of an overall balanced diet is a reasonable approach. Pay attention to portion size, and balance out the indulgence with plenty of vegetables, lean protein, fruit and whole grains for your other meals. With smart choices, you can still enjoy the iconic crunch of shrimp tempura as part of an eating plan that works for your health goals.
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
What is shrimp tempura?
Shrimp Tempura is a Japanese dish made with fresh shrimp dipped in tempura batter and deep-fried until perfectly crispy. Serve it with soy sauce or tempura dipping sauce. If you enjoy making Asian dishes at home, you may also like my Teriyaki Shrimp or Chicken Lettuce Wraps. They will be a hit!
Prawn vs Shrimp: Which is healthier?
There are no differences between the nutritional benefits between prawns and shrimp. They provide you a good source of protein, healthy fats and vitamins and minerals and yet low in calories. Prawns are good source of protein and provide some of most important nutrients that is vitamins and minerals that make up a healthy diet.
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?
Does shrimp tempura need to be heated?
To ensure your shrimp tempura is perfectly crispy, the oil needs to be heated up to at least 340 degrees F. If the oil is not hot enough, the batter will absorb too much of it and it will be soggy. For more recipes like this one, feel free to browse our Asian Category. If you like this recipe and make it, snap a photo and share it on INSTAGRAM!