Is Shrimp Healthy?

Seafood ranks up there among the healthiest protein choices we can eat. Many Americans don’t consume a lot of it, but by far the most popular seafood eaten in the U.S. is shrimp. In fact, popular restaurant chain Red Lobster recently declared bankruptcy thanks to its all-you-can-eat shrimp campaign because customers were eating so much.

These little crustaceans taste good, but you may be wondering if shrimp offers as many health benefits as other types of seafood. Here’s some insight into shrimp’s nutritional profile to help you determine if it can be a healthy addition to your diet.

Health Benefits of Shrimp

Overall, shrimp is a healthy protein choice. Here are some highlights of its health benefits:

• Low in calories – There are only about 84 calories in a 3-ounce serving of shrimp, making it a very low-calorie food choice. By comparison, chicken has about 200 calories and steak has about 230 calories in a 3-ounce serving.
• High in protein – A 3-ounce serving of cooked shrimp has about 20 grams of protein. By comparison, chicken has about 26 grams and steak has about 25 grams in a similar-sized serving.
• Low in saturated fat – Although shrimp is high in cholesterol, it has less than 1 gram of fat in 3 ounces. Saturated fat impacts blood cholesterol levels more than dietary cholesterol so shrimp’s low fat count makes it a heart-healthy choice for most people.
• Vitamins and minerals – Shrimp contains a variety of essential vitamins and minerals, including vitamin B12, selenium, iodine, zinc, copper and omega-3 fatty acids. However, it is not as much of a nutrient powerhouse as some other fish, such as salmon, mackerel, sardines or oysters.
• Fewer environmental toxins – Because shrimp are near the bottom of the food chain, they tend to have fewer toxins, like mercury, than other forms of seafood such as swordfish or tuna.

Drawbacks of Eating Shrimp

Here are a few things to keep in mind if you tend to eat a lot of shrimp:

• High in cholesterol – Shrimp is one of the highest sources of dietary cholesterol, although this typically doesn’t have a major impact on blood cholesterol. But if you have high cholesterol or heart disease, talk to your doctor about whether you should limit the amount of shrimp you eat because some people are more sensitive to dietary cholesterol than others.
• Preservatives and antibiotics – Most shrimp is farm-raised and may contain preservatives or antibiotics, depending on where and how it was raised. Wild shrimp is healthier than farm-raised but is more expensive and harder to find. The Environmental Working Group (EWG) scores shrimp based on nutrition, ingredient concerns and degree of processing so you can see how different brands add up.

How to Make Shrimp

The beauty of shrimp is its versatility. It can be pan-fried, grilled, baked, boiled, stir-fried, air-fried or deep-fried. It can be eaten hot or cold. It’s delicious on its own or is easily incorporated into dishes that contain vegetables, fruits, grains or other proteins. Shrimp also tastes good no matter what flavor profile you prefer, whether spicy, bold, mellow or mild. From seafood paella to shrimp lo mein, this tiny crustacean feels equally at home in any ethnic cuisine. It’s also a welcome addition to whatever dish you make, whether salads, pastas, soups, tacos, appetizers or casseroles.