Consult with Dietitian Sanjana

Nutritional value of Shrimps and Prawns

Prawns and shrimps are an extremely good source of protein, yet are very low in fat and calories, making them a very healthy choice of food.

Although shrimps and prawns have a high cholesterol content, they are low in saturated fat, which is the fat that raises cholesterol levels in the body and is bad for you. For this reason, there is no need to avoid eating shrimps or prawns.

Meat and dairy products are also sources of protein but they tend to be very high in calories and saturated fat. A 4 oz (115 g) portion of shrimps contains almost half the recommended daily protein needed but only contains 112 calories and less than 1g of fat.

Shrimps and prawns do contain a lot of omega-3 fatty acids, but these fatty acids are good for you and help prevent against heart disease, circulatory diseases and many other types of illnesses. These valuable fats lower triglyceride levels and have many other benefits for heart health

Prawns and shrimps also contains high levels of vitamin B12, zinc, iodine, phosphorous, potassium, selenium and iron and have smaller quantities of calcium, magnesium and sodium.

Many of these vitamins are essential for healthy skin, bones and teeth. Prawns are an excellent source of vitamin E.

Most shellfish is naturally low in total fat and saturated fat, and only moderate in cholesterol content. That means it can still fit into a heart healthy diet.

Here’s the catch
Of course, portion control is the key. If you consume double the recommended portion of shellfish, then you must double the cholesterol content as well, which is okay as long as you are careful with your cholesterol intake for the rest of the day. It depends on how it is cooked. If it deep fried in oil, baked with butter or cooked in a coconut gravy, then the amount of saturated fats increase, which in turn increase the cholesterol levels.

Here’s the catch
Of course, portion control is the key. If you consume double the recommended portion of shellfish, then you must double the cholesterol content as well, which is okay as long as you are careful with your cholesterol intake for the rest of the day.

So, include it in moderation in your diet.

About Sanjana Shenoy

Sanjana M Shenoy is a A dietitian from Mangalore, Karnataka, India. Having worked as a Dietitian for the Manipal Group of Hospitals namely KMC hospital Mangalore, India.She is also a consultant for corporate's like Infosys and others, conducting talks and presentations for various associations and local television shows.She consults at her Diet and Nutrition clinic "Nutrihealth" in Mangalore.Also is a visiting consultant to various hospitals in and around Mangalore and also runs an active online consultation.

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15 Responses to Nutritional value of Shrimps and Prawns

  1. Riyas September 13, 2011 at 4:01 pm #

    Hi Madam, i am riyas from coimbatore, tamil nadu.
    I would like to know, are the small onions in daily diet is good or bad ?

  2. Sanjana - Dietitian September 25, 2011 at 9:00 pm #

    Riyas,

    Small onions are very healthy and being a south indian myself, i love adding it to sambhar and other preparations. No harm in including it in your daily diet.

  3. mridul October 4, 2011 at 9:31 pm #

    hi doctor ,

    is it correct that intake of prawns and shrimps causes migraine ?

  4. DR. ZEAR AHAMED February 16, 2012 at 5:15 pm #

    I WANT TO KNOW THE FOOD TO BE AVOIDED IN A PERSON HAVING RAISED SERUM URIC ACID LEVELS,

  5. David Reyes August 8, 2012 at 10:30 pm #

    hi Dr. Sanjana,

    I’m 43 and lately discovered a place in Singapore where they sell prawns. I’ve been addicted. I wanted to ask if eating a lot of shrimps/prawns can lead to high uric acid or contribute to gout.

    Recently I started feeling some pain in my knees.

    Could this be directly related to my sudden higher consumption of prawns?

    thank you
    David Reyes

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