Shrimp is on the menu, but you’re torn about ordering it. You love its sweet, fresh-from-the-sea flavor, but you’ve heard that it’s maybe not so healthy. It’s no wonder we question whether these little crustaceans are good for us when we hear the negative rhetoric around shrimp, mainly that they’re high in cholesterol. So what’s a shrimp lover to do? See what a dietitian has to say about shrimp nutrition.
Pictured Recipe: Summer Shrimp Salad
Shrimp Nutrition
Let’s first address cholesterol. Shrimp are known to be high in cholesterol; however, research suggests that the cholesterol in food has little effect on our blood cholesterol. Meaning that if you eat shrimp, it won’t be detrimental to your cholesterol as was once previously thought.
Jenny Shea Rawn, M.S., M.P.H., RD, registered dietitian, seafood lover and content curator of the Jenny Shea Rawn blog agrees. Rawn points out that “the saturated and trans fats we consume impact our cholesterol levels more than dietary cholesterol—and shrimp contains minimal saturated or trans fats.”
According to the USDA, a 3-ounce serving of cooked shrimp contains:
- Calories: 84
- Carbohydrates: 0 g
- Protein: 20 g
- Total Fat: 0 g
- Saturated Fat: 0 g
- Sodium: 94 g
- Potassium: 220 mg
- Cholesterol: 161 mg
- Zinc: 1.4 mg
- Iron: 0.4 mg
Shrimp are low in calories while also being a great source of protein. Plus, the health benefits of shrimp are vast. Rawn explains that shrimp also contain selenium, which is important for heart, immune and thyroid health, and iodine, which is important for thyroid health. They also provide other essential nutrients, including vitamin B12, zinc, copper, omega-3s and the antioxidant, astaxanthin.
Shrimp can be a nutritious choice, but it often comes down to preparation. Like other proteins, if shrimp are battered and fried or swimming in a pool of butter, they might do more harm than good for your health. However, shrimp that have been grilled, poached, steamed or baked are often a healthier choice. And when it comes to seasonings, stick with fresh herbs and spices, extra-virgin olive oil and fresh citrus to boost flavor.
How to Choose Shrimp
Looking for the right shrimp for tonight’s dinner? If you’re confused about what all those numbers on the package of shrimp mean, you’re not alone.
Most recipes call for a certain size of shrimp, so it’s good to familiarize yourself with what those numbers stand for. And it’s easier than you might think. The numbers simply represent the amount of shrimp you’ll get per pound.
So, for example, shrimp designated “16/20” means that you’ll get about 16 to 20 shrimp in 1 pound. These sizes sometimes also come with names. So the same 16/20 shrimp can also be called “extra jumbo” shrimp. However, this language isn’t regulated, so we recommend using the number per pound designation for best accuracy.
If you’re buying frozen, Rawn recommends buying shell-on, uncooked (raw) deveined shrimp for the best flavor and texture. “Review the bag and check that the only ingredient listed is shrimp, without any preservatives or additives,” says Rawn. “And do a visual check of the bag. If it’s torn or damaged, it’s best to avoid it. Also, stay away from bags with lots of ice crystals, which can mean the product has thawed at some point and then been refrozen.”
Finally, check to ensure the shrimp feel hard and are still frozen and not soft, which means they’ve thawed. And Rawn reminds us that frozen is just as good as fresh since “freezing methods have come a long way, and most shrimp are flash frozen right after harvesting, which preserves texture and flavor.”
When buying fresh shrimp, it’s best to purchase from an informed seafood monger at your grocery store. Ask when the shrimp came in and how long they’ve been on display. Look to see that the shrimp you’re buying is sitting on a bed of fresh ice—and don’t forget to look and smell! Fresh shrimp should appear translucent and not give off a fishy odor.
How to Cook Shrimp
This quick-cooking protein is a fan favorite when it comes to quick dinners. Before cooking, we recommend deveining the shrimp first if you didn’t buy it deveined. Using a sharp paring knife, cut a small slit along the back of the shrimp to reveal the vein and pull it out. As for the shell, leaving it on or taking it off is a matter of preference. Leaving the shell on can be a good idea if you’re new to cooking shrimp. The shell acts as a protective barrier, keeping the shrimp moist while preventing overcooking.
Rawn loves grilled shrimp—tossed on salads or skewered for kebabs. Poached shrimp is also great for a variety of shrimp salads and shrimp cocktail. And nothing beats classic shrimp scampi served with toast points and a big salad.
The Bottom Line
Research suggests cholesterol in food, including those found in shrimp, has minimal impact on blood cholesterol. Shrimp is highly nutritious and pairs well with a wide array of dishes. Be sure to browse our collection of healthy shrimp recipes for meal ideas and inspiration.