How Many Grams Of Protein In Shrimp + Recipes

Shrimp packs a protein punch while keeping things lighter on fat and calories than other protein sources like red meat.

But these nutritional gems are just the tip of the iceberg. In our in-depth exploration, we’ll reveal the precise protein content and share mouthwatering recipes and tips for incorporating shrimp into your meals. 

Let’s get to it.

How Many Grams Of Protein In Shrimp

In a 3-ounce serving of shrimp, you’ll find approximately 20-24 grams of protein (depending on the cooking method). That’s roughly equivalent to the protein content in a 3-ounce chicken breast. 

Shrimp’s low-calorie profile and high protein content make it a fantastic option for building muscle and weight management.

In the table below, you can find the protein count of different types of shrimp, as well as some popular shrimp dishes in restaurant chains:

Note that these are approximate protein values and can vary depending on factors such as cooking methods and the exact size of the shrimp. Shrimp is generally considered a high-protein, low-fat seafood option regardless of the specific type.

Are shrimps a good source of protein?

Shrimp delivers complete protein, meaning it serves up all the essential amino acids your body craves for its daily grind.

Low Fat: Shrimp is your go-to if you’re watching your fat intake. It’s low in total fat and has minimal saturated fat, a good choice for heart health.

Packed with Nutrients: Shrimp isn’t just about protein; it also serves vital nutrients like vitamin B12, iodine, selenium, and zinc, all key players in overall well-being.

Low on Carbs: If you’re carb-conscious, shrimp has your back. It’s naturally low in carbohydrates, making it ideal for low-carb diets.

Omega-3 Goodness: Don’t let their small size fool you. Shrimp contains omega-3 fatty acids, which can work wonders for your heart and help keep inflammation in check.

But here’s the kicker: how you prepare your shrimp matters. 

Deep-frying or drowning them in creamy sauces can add extra calories and fat. 

On the flip side, grilling, broiling, or steaming shrimp with minimal added fats and sauces keeps that protein-to-calorie ratio right where you want it.

In a nutshell, shrimp is your ticket to a protein-rich, low-fat, and nutrient-packed seafood option. It’s a smart choice for anyone looking to up their protein game while keeping an eye on fat intake.

Shrimp: Nutritional table

Here’s a breakdown of the nutritional value of 3.5 ounces (100 grams) of shrimp:

Health Benefits of Shrimp

The National Library Of Medicine suggests eating 2-3 serving sizes per week of different fishery products, including shrimp. This is a balanced intake to get most health benefits while minimizing the risk of environmental contaminants found in seafood. 

Newer research also indicates health benefits like reduced inflammation and chronic disease prevention. 

Here are some other benefits of shrimp in your diet:

1. Supports Muscle Health

Lean and high-quality protein is key for muscle growth, repair, and maintenance. When you eat shrimp, you’re giving your body the amino acids to build and fix muscle tissue.

The essential amino acids, including muscle-friendly BCAAs like leucine, isoleucine, and valine in shrimp, help build new muscle tissue.

Most of the calories from shrimp come from protein, promoting muscle health without extra fat.

Here is how it works:

• Shrimp also delivers a dose of omega-3 fatty acids, such as EPA and DHA. These healthy fats have anti-inflammatory superpowers, supporting muscle recovery and easing exercise-induced soreness.

• B12 Boost: Shrimp is loaded with vitamin B12, a must-have for keeping nerves and muscles in top shape. B12 forms red blood cells, which carry oxygen to muscles, helping them work at their best.

• Iodine is vital for thyroid function, which regulates metabolism and muscle control.

To tap into the muscle benefits of shrimp, make it part of a well-rounded diet. Add shrimp to your meals alongside other nutrient-packed foods for strong, healthy muscles and overall well-being.

2. Promotes Weight Management

Shrimp is rich in lean, high-quality protein. Protein keeps you feeling full and satisfied, reducing the urge to overeat. 

Here is how it works:

• The omega-3 fatty acids in shrimp, like EPA and DHA, can help regulate appetite and reduce cravings. This can make it easier to stick to a healthy eating plan.

Incorporate it into a balanced diet to maximize shrimp’s weight management benefits. Pair shrimp with nutrient-rich foods, and practice portion control to maintain a healthy weight and support your overall wellness.

To learn more about additional health benefits, visit the Medical News Today.

Shrimp Recipes

These delicious shrimp recipes are rich in flavor and pack a punch in the protein department.

1. Garlic Butter Shrimp

Ingredients:

1 pound of large shrimp, peeled and deveined

4 cloves of garlic, minced

2 tablespoons of butter

Salt and pepper to taste

Fresh parsley for garnish

Instructions:

Heat butter in a pan, add garlic, and sauté until fragrant.

Add shrimp and cook until pink and opaque.

Season with salt and pepper.

Garnish with fresh parsley and serve.

2. Shrimp Scampi

Ingredients:

1 pound of shrimp, peeled and deveined

4 tablespoons of olive oil

4 cloves of garlic, minced

1/4 cup of white wine

Juice of 1 lemon

2 tablespoons of chopped fresh parsley

Salt and pepper to taste

Instructions:

Heat olive oil in a pan, add garlic and cook until lightly golden.

Add shrimp and cook until they turn pink.

Pour white wine and lemon juice, and simmer for a few minutes.

Season with salt and pepper, and garnish with parsley.

3. Coconut Shrimp

Ingredients:

1 pound of large shrimp, peeled and deveined

1 cup of shredded coconut

1/2 cup of flour of your choice

2 eggs, beaten

Salt and pepper to taste

Cooking oil for frying

Instructions:

Dip shrimp in flour, then in beaten eggs, and finally in shredded coconut.

Heat oil in a pan and fry shrimp until they’re golden brown.

Season with salt and pepper.

4. Grilled Shrimp Skewers

Ingredients:

1 pound of large shrimp, peeled and deveined

1/4 cup of olive oil

2 cloves of garlic, minced

1 lemon, juiced

Salt and pepper to taste

Skewers

Instructions:

Mix olive oil, garlic, lemon juice, salt, and pepper in a bowl.

Thread shrimp onto skewers and brush with the marinade.

Grill for a few minutes on each side until cooked through.

5. Shrimp Stir-Fry

Ingredients:

1 pound of shrimp, peeled and deveined

Assorted stir-fry vegetables

2 tablespoons of soy sauce

2 tablespoons of stir-fry sauce

Cooking oil

Instructions:

Heat oil in a wok or pan, add shrimp and stir-fry until pink.

Add vegetables and sauces, stir-fry until they’re tender.

Serve over rice or noodles.

XI. Shrimp and Special Diets

Q&A

What are the different ways to cook shrimp?

Shrimp can be grilled, sautéed, boiled, or added to soups and stews. The choice of cooking method depends on your preferences and the dish you want to prepare.

Grilling shrimp enhances its natural sweetness—Marinate and grill for a smoky, charred flavor.

Baking shrimp with herbs and spices results in a healthy, low-fat option.

Quick and easy, sautéed shrimp pairs well with various sauces and seasonings.

Boiling shrimp is a quick method, perfect for seafood boils and salads.

Pan-frying gives shrimp a crispy exterior while preserving its tenderness. Use a light coating for a delightful crunch.

Can I include shrimp in a low-carb diet?

Yes, shrimp is a fantastic choice for a low-carb diet, as it’s low in carbohydrates and high in protein.

How can I ensure the shrimp I buy is fresh?

Look for shrimp that are firm, translucent, and have a mild, ocean-like scent. Avoid shrimp that have a strong fishy odor.

Are there any allergens in shrimp?

Shrimp is known to be a common allergen. If you have a shellfish allergy, avoid shrimp and seek alternatives.