If you love shrimp or prawn, a marine shellfish, you are most likely to have at least a few shrimp dishes per week at your home. Shrimp is one of the most versatile foods you can add to your diet. Looking at shrimp macros, it can be said that it is high in proteins low in calories and shrimp nutrition facts indicate very high levels of some essential nutrients.
However, some individuals also claim that shrimp is very unhealthy because of its high cholesterol content. Well if you are a non-vegetarian, you must know that almost all meat, poultry, and seafood contain cholesterol. You can take these foods with high fibre salads to add fibre to your food and manage cholesterol levels.
Shrimp has higher nutrient density comprising high-quality lean protein. They also have lowest saturated fatty acids of less than 200 mg/100 grams. Furhter, Shrimps are rich in numerous micronutrients including vitamins and minerals. Owning to their nutrient density experts opine that it would be sensible to include shrimp in the diet in balanced quantities [PMID: 29914176].
Is shrimp and prawn same?
Shrimp and prawns are the commercial names and there is no clear division between the two terms. Shrimp is the term that is generally more used in the US whereas Prawn is referred to in Britain. The usage of these two vocabularies is often perplexed or even transposed in different countries or sometimes in the same regions.
Shrimp or prawn is found in both freshwaters as well saltwater. Some species of shrimp are smaller while some are bigger. Then there is also a large tiger shrimp found in the Indian ocean which may be brown or orange. Generally, marine shrimp are bigger than freshwater shrimp.
In this article, I have tried to list the shrimp macros and micros for the available varieties in freshwater and saltwater. For comparison purposes, the standard nutritional values are of the 100-gram edible portion of the shrimp based on IFCT.
Values of RDA are for a healthy adult and with an assumption of 2000 kCal energy requirements which may change as per gender, age, and physical activities. Readers may assume the nutritional values from the local food data and compare them with RDA values as set by the local health authority from time to time.
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Marine shrimp nutrition facts
Brown Tiger Shrimp
Brown tiger shrimp Macros
a. Brown tiger shrimp calories – 65.20 kCal, which is 3.26 % of the daily value for RDA of 2000 kCal,
b. Brown tiger shrimp protein – 14.85 gm, that is 19.80 % of the daily value for RDA of 75 gm i.e. 15 % of calories,
c. Carbs in shrimp, brown, tiger – 0 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories,
d. Fats in Brown tiger shrimp – 0.56 gm, approximately 0.84 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,
e. The fiber in Brown tiger shrimp – 0 gm, nearly 0.00 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 0 gm, roughly 0.00 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 0 gm, which is 0.00 % of the daily value for RDA of 60 gm,
Brown tiger shrimp Micronutrients
a. Vitamin A – 1.24 mcg, roughly 0.14 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.01 mg, almost 0.83 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.03 mg, which is 2.31 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 1.03 mg, that is 6.44 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.1 mg, around 7.69 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 0 mcg, almost 0.00 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 15.37 mcg, approximately 3.84 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 0 mg, roughly 0.00 % of the daily value for RDA of 40 mg,
j. Vitamin D – 1.18 mcg, almost 23.60 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 3.04 mg, which is 202.67 % of the daily value for RDA of 1.5 mg,
Minerals
a. Calcium – 37.81 mg, around 3.78 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 189 mg, approximately 27.00 % of the daily value for RDA of 700 mg,
c. Iron – 0.73 mg, nearly 9.13 % of the daily value for RDA of 8 mg,
d. Magnesium – 45.93 mg, roughly 11.48 % of the daily value for RDA of 400 mg,
e. Copper – 0.32 mcg, almost 0.04 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.03 mg, which is 1.30 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 1.1 mg, around 10.00 % of the daily value for RDA of 11 mg,
i. Chromium – 0.02 mcg, approximately 0.06 % of the daily value for RDA of 35 mcg,
j. Selenium – 46.95 mcg, nearly 85.36 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 70.8 mg, that is 283.20 % of the daily value for RDA of 25 mg,
l. Potassium – 141 mg, around 3.00 % of the daily value for RDA of 4700 mg,
m. Sodium – 188 mg, approximately 12.53 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 55.55 mg, nearly 9.26 % of the daily value for RDA of 600 mg,
o. Omega 6 – 36.49 mg, roughly 6.08 % of the daily value for RDA of 600 mg
Orange Tiger Shrimp Nutrition Facts
Orange tiger shrimp Macros
a. Orange tiger shrimp calories – 64.49 kCal, which is 3.22 % of the daily value for RDA of 2000 kCal,
b. Orange tiger shrimp protein – 14.25 gm, that is 19.00 % of the daily value for RDA of 75 gm i.e. 15 % of calories,
c. Carbs in shrimp, orange, tiger – 0 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories,
d. Fats in Orange tiger shrimp – 0.74 gm, approximately 1.11 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,
e. The fiber in Orange tiger shrimp – 0 gm, nearly 0.00 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 0 gm, roughly 0.00 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 0 gm, which is 0.00 % of the daily value for RDA of 60 gm,
Orange tiger shrimp Micronutrients
a. Vitamin A – 6.55 mcg, roughly 0.73 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.03 mg, almost 2.50 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.03 mg, which is 2.31 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 1.18 mg, that is 7.38 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.11 mg, around 8.46 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 0 mcg, almost 0.00 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 8.07 mcg, approximately 2.02 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 0 mg, roughly 0.00 % of the daily value for RDA of 40 mg,
j. Vitamin D – 1.62 mcg, almost 32.40 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 2.87 mg, which is 191.33 % of the daily value for RDA of 1.5 mg,
Minerals
a. Calcium – 71.89 mg, around 7.19 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 191 mg, approximately 27.29 % of the daily value for RDA of 700 mg,
c. Iron – 0.39 mg, nearly 4.88 % of the daily value for RDA of 8 mg,
d. Magnesium – 30.5 mg, roughly 7.63 % of the daily value for RDA of 400 mg,
e. Copper – 0.41 mcg, almost 0.05 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.02 mg, which is 0.87 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.001 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 1.16 mg, around 10.55 % of the daily value for RDA of 11 mg,
i. Chromium – 0.004 mcg, approximately 0.01 % of the daily value for RDA of 35 mcg,
j. Selenium – 54.22 mcg, nearly 98.58 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 19.47 mg, that is 77.88 % of the daily value for RDA of 25 mg,
l. Potassium – 140 mg, around 2.98 % of the daily value for RDA of 4700 mg,
m. Sodium – 61.05 mg, approximately 4.07 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 120.18 mg, nearly 20.03 % of the daily value for RDA of 600 mg,
o. Omega 6 – 75.8 mg, roughly 12.63 % of the daily value for RDA of 600 mg
Freshwater shrimp nutrition facts
Big Shrimp
Freshwater big shrimp Macros
a. Freshwater big shrimp calories – 90.76 kCal, which is 4.54 % of the daily value for RDA of 2000 kCal,
b. Freshwater big shrimp protein – 19.24 gm, that is 25.65 % of the daily value for RDA of 75 gm i.e. 15 % of calories,
c. Carbs in shrimp, freshwater, big – 0 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories,
d. Fats in freshwater big shrimp – 0.51 gm, approximately 0.76 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,
e. The fiber in Freshwater big shrimp – 0 gm, nearly 0.00 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 0 gm, roughly 0.00 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 0 gm, which is 0.00 % of the daily value for RDA of 60 gm,
Freshwater big shrimp Micronutrients
a. Vitamin A – 0.35 mcg, roughly 0.04 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0 mg, almost 0.00 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.02 mg, which is 1.54 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 1.31 mg, that is 8.19 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.19 mg, around 14.62 % of the daily value for RDA of 1.3 mg,
f. VitaminB7 – 0 mcg, almost 0.00 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 18.26 mcg, approximately 4.57 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 0 mg, roughly 0.00 % of the daily value for RDA of 40 mg,
j. Vitamin D – 0.1 mcg, almost 2.00 % of the daily value for RDA of 5 mcg,
k. Vitamin E – not available,
Minerals
a. Calcium – 48.55 mg, around 4.86 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 237 mg, approximately 33.86 % of the daily value for RDA of 700 mg,
c. Iron – 0.78 mg, nearly 9.75 % of the daily value for RDA of 8 mg,
d. Magnesium – 39.25 mg, roughly 9.81 % of the daily value for RDA of 400 mg,
e. Copper – 0.69 mcg, almost 0.08 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.03 mg, which is 1.30 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.002 mcg, that is 0.00 % of the daily value for RDA of 45 mcg,
h. Zinc – 1.44 mg, around 13.09 % of the daily value for RDA of 11 mg,
i. Chromium – 0.008 mcg, approximately 0.02 % of the daily value for RDA of 35 mcg,
j. Selenium – 28.59 mcg, nearly 51.98 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 87.28 mg, that is 349.12 % of the daily value for RDA of 25 mg,
l. Potassium – 269 mg, around 5.72 % of the daily value for RDA of 4700 mg,
m. Sodium – 849 mg, approximately 56.60 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 55.08 mg, nearly 9.18 % of the daily value for RDA of 600 mg,
o. Omega 6 – 35.62 mg, roughly 5.94 % of the daily value for RDA of 600 mg
Small Shrimp nutrition facts
Freshwater small shrimp Macros
a. Freshwater small shrimp calories – 70.93 kCal, which is 3.55 % of the daily value for RDA of 2000 kCal,
b. Freshwater small shrimp protein – 13.07 gm, that is 17.43 % of the daily value for RDA of 75 gm i.e. 15 % of calories,
c. Carb in shrimp, Freshwater, small – 0 gm, around 0.00 % of the daily value for RDA of 275 gm i.e. 55 % of calories,
d. Fats in Freshwater small shrimp – 0.78 gm, approximately 1.17 % of the daily value for RDA of 66.67 gm i.e. 30 % of calories,
e. The fiber in Freshwater small shrimp – 0 gm, nearly 0.00 % of the daily value for RDA of 38 gm,
f. Soluble Fiber – 0 gm, roughly 0.00 % of the daily value for RDA of 10 gm,
g. Total Free Sugar – 0 gm, which is 0.00 % of the daily value for RDA of 60 gm,
Freshwater small shrimp Micronutrients
a. Vitamin A – 0.95 mcg, roughly 0.11 % of the daily value for RDA of 900 mcg,
b. Vitamin B1 – 0.01 mg, almost 0.83 % of the daily value for RDA of 1.2 mg,
c. Vitamin B2 – 0.03 mg, which is 2.31 % of the daily value for RDA of 1.3 mg,
d. Vitamin B3 – 0.54 mg, that is 3.38 % of the daily value for RDA of 16 mg,
e. Vitamin B6 – 0.21 mg, around 16.15 % of the daily value for RDA of 1.3 mg,
f. Vitamin B7 – 0 mcg, almost 0.00 % of the daily value for RDA of 30 mcg,
g. Vitamin B9 – 13.06 mcg, approximately 3.27 % of the daily value for RDA of 400 mcg,
h. Vitamin B12 – 0 mcg, nearly 0.00 % of the daily value for RDA of 2.4 mcg,
i. Vitamin C – 0 mg, roughly 0.00 % of the daily value for RDA of 40 mg,
j. Vitamin D – 0.15 mcg, almost 3.00 % of the daily value for RDA of 5 mcg,
k. Vitamin E – 1.75 mg, which is 116.67 % of the daily value for RDA of 1.5 mg,
Minerals
a. Calcium – 67.99 mg, around 6.80 % of the daily value for RDA of 1000 mg,
b. Phosphorus – 192 mg, approximately 27.43 % of the daily value for RDA of 700 mg,
c. Iron – 0.87 mg, nearly 10.88 % of the daily value for RDA of 8 mg,
d. Magnesium – 26.91 mg, roughly 6.73 % of the daily value for RDA of 400 mg,
e. Copper – 0.14 mcg, almost 0.02 % of the daily value for RDA of 900 mcg,
f. Manganese – 0.02 mg, which is 0.87 % of the daily value for RDA of 2.3 mg,
g. Molybdenum – 0.004 mcg, that is 0.01 % of the daily value for RDA of 45 mcg,
h. Zinc – 0.87 mg, around 7.91 % of the daily value for RDA of 11 mg,
i. Chromium – 0.007 mcg, approximately 0.02 % of the daily value for RDA of 35 mcg,
j. Selenium – 19.92 mcg, nearly 36.22 % of the daily value for RDA of 55 mcg,
k. Cholesterol – 112 mg, that is 448.00 % of the daily value for RDA of 25 mg,
l. Potassium – 224 mg, around 4.77 % of the daily value for RDA of 4700 mg,
m. Sodium – 77.71 mg, approximately 5.18 % of the daily value for RDA of 1500 mg,
n. Omega 3 – 70.75 mg, nearly 11.79 % of the daily value for RDA of 600 mg,
o. Omega 6 – 80.72 mg, roughly 13.45 % of the daily value for RDA of 600 mg
Shrimp is a better alternative than red meat for proteins
Based on the above shrimp nutrition such as shrimp macros and micros, it can be healthier than red meat, and therefore is better for you. It contains far less fat and provides around 20% of the protein in a 100-gram serving, and because of these factors, shrimp is generally healthier than beef and pork.
Shrimp can be substituted for red meat in several dishes because of its leaner protein and less fat, which makes it a healthier option for a wide variety of cuisines. As a result, shrimp can be a healthier choice than beef or pork per serving, although if you have higher cholesterol, you should check with your doctor/nutritionist before making this change as you may also have to add high fiber foods.
It is also widely believed that farmed shrimp can have some negative health impacts compared to wild shrimp. These claims are not entirely true, since the nutrient density of these two types of shrimp are similar which means that shrimp serves as a very good, nutritious, low-calorie option.
Shrimp contains essential fatty acids
Shrimp macros contain two types of nutrients: proteins and fats. Shrimp do not have carbs, fibers, or free sugars. The protein from shrimp is a high-quality protein consisting of essential amino acids. Further, the total fat content in the shrimp is less than 1 grams. Although shrimp does not usually contain a lot of fats, it contains important fatty acids, which are thought to have health benefits. One of these fatty acids, called EPA, is considered to be healthy for the heart [PMID: 31422671].
Shrimp is rich in Vitamin E
The nutrient in shrimp that is of significant value other than proteins is Vitamin E. Vitamin E is an important fat-soluble vitamin that fights free radicals and is also termed an Anti-aging vitamin. 100 gram of brown tiger shrimp provides 3.04 mg vitamin E which is double the daily value for RDA of 1.5 mg. Freshwater shrimp on the other hand provides little more than 100% of vitamin E
Shrimp calories are low as compared with red meat
Shrimp can be an excellent alternative to beef or pork if you are watching your calorie intake. Shrimp is lower in calories and higher in nutrition than most red meats, which makes it a healthier option for a wide variety of cuisines.
Since shrimp is higher in nutrition than beef, and since it is lower in calories and fat than pork, shrimp can be a great way to lower your calorie intake without compromising on flavor.
Shrimp is known to be one of the best proteins available. Shrimp can be a high-quality protein choice for a high-protein diet and can be a particularly good choice as a weight-loss food.
For those who are trying to reduce their weight and are concerned about the number of calories that they are consuming, then you will find that adding shrimp to your diet can be a great way to lose weight and get your body on the path to being healthier. Because shrimp is a high-protein food, it can boost your metabolism and this is a great way to burn calories without loading your body with unwanted calories that you don’t need.
Note – The image credit to pixabay.com and Indiamart.
