Shrimp

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By Nikola · Precision Nutrition L1 · Updated 5 November 2026

Shrimp (prawns) are small crustaceans that are almost pure lean protein: 100 g of cooked shrimp gives 24 g of protein for 99 kcal and less than half a gram of fat. They cook in two or three minutes, freeze well and fit into pasta, salads, rice dishes and grills. The US Food and Drug Administration puts shrimp on its “Best Choices” list of seafood that is low in mercury. Shrimp are also high in dietary cholesterol and are one of the most common food allergens, which must be declared on EU labels as crustaceans.

Shrimp nutrition per 100 g and per portion

Nutrient	Raw, 100 g	Cooked, 100 g	Cooked portion, 85 g
Energy	85 kcal	99 kcal	84 kcal
Protein	20.1 g	24.0 g	20.4 g
Fat	0.5 g	0.3 g	0.2 g
Carbohydrate	0 g	0.2 g	0.2 g
Cholesterol	161 mg	189 mg	161 mg
Sodium	119 mg	111 mg	94 mg
Phosphorus	214 mg	237 mg	201 mg
Potassium	264 mg	259 mg	220 mg
Calcium	64 mg	70 mg	60 mg
Magnesium	35 mg	39 mg	33 mg
Zinc	1.3 mg	1.6 mg	1.4 mg
Copper	0.39 mg	0.38 mg	0.32 mg
EPA + DHA (omega-3)	0.06 g	0.03 g	0.03 g

Source: USDA FoodData Central, SR Legacy: “Crustaceans, shrimp, raw” (FDC 175179) and “Crustaceans, shrimp, cooked” (FDC 175180), checked 5 November 2026. The 85 g (3 oz) portion is a USDA measure; the portion column is calculated from the cooked record. These two records do not include values for vitamins or selenium, so we do not give them. Values rounded.

Cooking removes water, so cooked shrimp look richer per 100 g. Against the EU reference intakes (Regulation (EU) No 1169/2011, Annex XIII), 100 g of cooked shrimp gives about 48% of the 50 g protein reference, 34% of the phosphorus (700 mg) and 38% of the copper (1 mg). Shrimp are lean, but they are not an oily fish: the omega-3 content is very small compared with salmon.

Glycemic index

The glycemic index does not apply to shrimp: they contain practically no carbohydrate (0.2 g per 100 g cooked). Breaded or battered shrimp, and the rice or pasta you serve with them, are a different story.

Health benefits: what the evidence says

• Lean protein. With 20 g of protein in an 84 kcal portion, shrimp are one of the leanest protein foods you can buy. Under EU rules, protein contributes to a growth in muscle mass and to the maintenance of normal bones (Regulation (EU) No 432/2012).
• Low in mercury. The FDA lists shrimp among its “Best Choices”. For pregnant and breastfeeding women the FDA advises 2 to 3 servings a week of 4 ounces (about 113 g) from that list. The US Dietary Guidelines quoted by the FDA suggest at least 8 ounces (about 225 g) of seafood a week for adults on a 2000 kcal diet.
• Phosphorus and copper. A cooked portion covers about a third of the daily phosphorus reference and about a third of the copper reference.

The cholesterol question: 100 g of cooked shrimp has 189 mg of cholesterol. Shrimp are, at the same time, very low in saturated fat (0.06 g per 100 g cooked). If your doctor has asked you to limit dietary cholesterol, count shrimp in.

How to eat it

• Thaw safely: the FDA advises thawing frozen seafood gradually in the fridge overnight, or in a sealed bag in cold water if you need it faster.
• Cook it through: most seafood should reach an internal temperature of 145°F (63°C). Without a thermometer, shrimp are done when the flesh turns firm, pearly and opaque, which usually takes only 2-3 minutes in a hot pan. Overcooked shrimp turn rubbery.
• Simple pan: shrimp, garlic, olive oil, chilli and parsley, finished with lemon. Toss with whole wheat pasta for a full meal.
• Salads and bowls: cold cooked shrimp with avocado, tomatoes and cucumber, or over rice with stir-fried vegetables.
• Buying: frozen raw shrimp are practical and easy to portion. Read the ingredient list and the salt line, since some frozen products contain added salt or other additives.
• Storage: the FDA says fresh seafood you will use within 2 days should be kept in a clean fridge at 40°F (4°C) or below.

Who should be careful

• Shellfish allergy. MedlinePlus lists shellfish such as shrimp, crab and lobster among the most common food allergies in people of all ages and notes that shellfish allergy tends to last a lifetime. Reactions can include anaphylaxis, a severe, life-threatening whole-body reaction. In the EU, crustaceans must be declared as an allergen.
• Dietary cholesterol. If you have been advised to limit cholesterol, keep in mind the 161 mg in an 85 g cooked portion.
• Pregnancy. Shrimp are on the FDA’s low-mercury list, so they can be part of the 2-3 weekly seafood servings the FDA suggests in pregnancy. Eat them thoroughly cooked, not raw.
• Salt. Plain shrimp are moderate in sodium, but brined, smoked or ready-seasoned products and sauces can add a lot more. Check the label if you watch your salt.

Traditional view (Ayurveda)

In Usha and Vasant Lad’s food guidelines, shrimp are favourable for Vata and Kapha and are to be eaten in moderation by Pitta. This is a traditional view, not a clinical finding.

Related entries and articles

• Salmon – the oily fish for omega-3
• Eggs – another everyday protein
• Whole wheat pasta – for a shrimp pasta
• Garlic and lemons
• Mediterranean diet
• All about high-quality fats

FAQ

Are shrimp healthy?

Plain shrimp are a lean, low-calorie protein: 100 g cooked gives 24 g of protein for 99 kcal and almost no fat. The FDA lists them among the lowest-mercury seafood. The way you cook them matters most: grilled or pan-cooked with a little oil is very different from deep-fried in batter.

How much cholesterol is in shrimp?

According to USDA data, 189 mg per 100 g cooked, or 161 mg in an 85 g portion. The saturated fat, on the other hand, is very low (0.06 g per 100 g). If your doctor has asked you to limit dietary cholesterol, include shrimp in your count.

How do you know when shrimp are cooked?

The FDA’s guide is an internal temperature of 145°F (63°C), or, without a thermometer, flesh that is firm, pearly and opaque. In a hot pan that usually takes 2-3 minutes; take them off as soon as they change colour so they stay tender.

Sources

1. USDA FoodData Central, SR Legacy: Crustaceans, shrimp, raw (FDC 175179). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Crustaceans, shrimp, cooked (FDC 175180). fdc.nal.usda.gov
3. FDA: Advice about eating fish (updated 5 March 2024). fda.gov
4. FDA: Selecting and serving fresh and frozen seafood safely. fda.gov
5. MedlinePlus Medical Encyclopedia: Food allergy. medlineplus.gov
6. Regulation (EU) No 1169/2011, Annex II (allergens) and Annex XIII (reference intakes). legislation.gov.uk
7. Regulation (EU) No 432/2012, authorised health claims (protein). legislation.gov.uk
8. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.