Shrimp: Lean 24 g Protein and Omega-3 in 100 Calories
A 100 g serving supplies 24 g protein, 0 carbs, brain-boosting omega-3—and nearly all the selenium you need for the day.
Why Shrimp Is a Seafood Staple
Shrimp are small, quick-cooking crustaceans prized for their sweet flavour and firm, juicy bite. From tacos to pad thai, they slot into almost any cuisine while delivering complete protein with minimal fat.
Nutrition per 100 g (cooked, no shell)
|Calories|Protein|Fat|Carbs|Omega-3|Cholesterol|Selenium|Vitamin B12|
|---|---|---|---|---|---|---|---|
|99 kcal|24 g|0.3 g|0 g|0.5 g|189 mg (63 % DV)|87 % DV|46 % DV|
Science-Backed Benefits
- **Complete protein** with all nine essential amino acids at just 1 kcal per gram.
- Rich in **selenium** and **zinc**—support thyroid and immune function.
- Provides **EPA + DHA** for brain and eye health without the calories of oily fish.
- Low in mercury compared with large predatory fish.
Drawbacks & Allergens
- Common **shellfish allergen**—may trigger severe reactions.
- **Dietary cholesterol** is high; recent studies show minimal impact on blood LDL for most, but individuals with hyper-responding genetics should moderate.
- Some farmed shrimp may contain antibiotic residues—look for BAP, ASC or organic certification.
Cooking Tips & Pairings
- Cook **1–2 min per side**; overcooking leads to rubbery texture.
- Marinade in lime, garlic and chili for quick ceviche (ensure fresh, sushi-grade).
- Toss into stir-fries during the last minute to keep juicy.
- Save shells for a 20-min seafood stock—packed with umami.
Buying & Storage
- Choose **IQF frozen** shrimp for best freshness; thaw in fridge 8 h or under cold water 15 min.
- Raw shrimp should smell like the ocean—never ammonia.
- Store cooked shrimp max **3 days** at ≤ 4 °C or freeze up to 2 months.
- 1. Shrimp