Is Shrimp Good For You? Nutrition, Calories & More - Healthline

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Evidence BasedIs Shrimp Healthy? Nutrition, Calories, and More

Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Brianna Elliott, RD — Updated on November 27, 2024

Nutrition content
High in cholesterol
Rich in antioxidants
Antibiotic use
Shrimp allergy
How to choose
Bottom line

Despite being low in calories, shrimp contains many nutrients, including iodine and antioxidants, that may offer health benefits. But it is high in cholesterol.

Shrimp is one of the most commonly consumed types of shellfish.

It’s quite nutritious and provides high amounts of certain nutrients, such as iodine, that aren’t abundant in many other foods.

On the other hand, some people claim that shrimp is unhealthy due to its high cholesterol content.

Additionally, it’s commonly believed that farm-raised shrimp may have some negative health effects compared with wild-caught shrimp.

This article explores the evidence to determine if shrimp is a healthy food to include in your diet.

Shrimp is low in calories yet rich in nutrients

shrimp on wooden board — 4kodiak/Getty Images

Shrimp has an impressive nutrition profile.

It’s quite low in calories, providing only 84 calories in a 3-ounce serving.

Additionally, the same serving size provides more than 9 different vitamins and minerals.

Shrimp nutrition

Here’s an overview of the nutrients in a 3-ounce (85-gram) serving of shrimp:

Calories: 84.2
Protein: 20.4 g
Iron: 0.433 mg
Phosphorus: 201 mg
Potassium: 220 mg
Zinc: 1.39 mg
Magnesium: 33.2 mg
Sodium: 94.4 mg

Shrimp is also one of the best food sources of iodine, an important mineral that many people are deficient in. Iodine is required for proper thyroid function and brain health.

Shrimp is also a good source of omega-3 fatty acids.

Shrimp is high in cholesterol

Shrimp often gets a bad rap for its high cholesterol content.

A 3-ounce (85-gram) serving contains 161 mg of cholesterol.

Many people fear foods that are high in cholesterol due to the belief that they increase the cholesterol in your blood, and promote heart disease.

However, research shows this may not be the case for most people, as only a small minority of the population is sensitive to dietary cholesterol. For the rest, current research has found that dietary cholesterol may only have a small impact on blood cholesterol levels.

This is because most of the cholesterol in your blood is produced by your liver, and when you eat foods high in cholesterol, your liver produces less.

Fatty acids

What’s more, shrimp contains several nutrients that may actually boost health, such as omega-3 fatty acids.

Studies suggest that, while most foods rich in cholesterol are also high in saturated fats, shrimp is an exception.

Although more research is needed to explore shrimp’s role in heart health, it has a variety of beneficial properties that may outweigh its cholesterol content.

Shrimp contains antioxidants

The primary type of antioxidant in shrimp is a carotenoid called astaxanthin.

Astaxanthin is a component of algae, which is consumed by shrimp. For this reason, shrimp is a major source of astaxanthin. In fact, this antioxidant is responsible for the reddish color of shrimp cells.

When you consume astaxanthin, it may help protect against inflammation by preventing free radicals from damaging your cells. It’s been studied for its role in reducing the risk of several chronic diseases.

Heart and brain health

Many studies have found astaxanthin may help strengthen arteries, which may reduce the risk of heart attacks. It may also help increase levels of high-density lipoprotein (HDL), or “good” cholesterol, an important factor in heart health.

In addition, a 2017 review of studies suggests that astaxanthin may be beneficial for brain health. Its anti-inflammatory properties may prevent damage to your brain cells that often leads to memory loss and neurodegenerative diseases, such as Alzheimer’s.

Despite these findings, more human research is needed to determine the overall role that the astaxanthin in shrimp may have on overall health.

Antibiotic use in farm-raised shrimp

Due to the high demand for shrimp in the United Sates, it’s often imported from other countries.

Although this helps increase access to shrimp, most imported shrimp is farm-raised, which means it’s grown in industrial tanks that are submerged in bodies of water.

Imported seafood

Farm-raised seafood from other countries is frequently treated with antibiotics due to its high susceptibility to disease. However, the United States does not permit the use of antibiotics in shrimp and other shellfish.

For this reason, it’s illegal to import shrimp that contains antibiotics. The Food and Drug Administration (FDA) is responsible for inspecting imported shrimp to ensure it doesn’t contain antibiotics.

However, due to the high volume of shrimp imports, the FDA is unable to regulate all of them. Because of this, farm-raised shrimp contaminated with antibiotics has the potential to enter the U.S. food supply.

Using antibiotics in shrimp has not been confirmed to have any major adverse health effects. However, it may lead to antibiotic resistance, which can cause outbreaks of diseases that do not respond to antibiotic treatment.

If you’re concerned about antibiotics in shrimp, it’s best to opt for wild-caught shrimp, which is never treated with antibiotics. Additionally, you can be assured that shrimp caught and prepared in the United States does not contain antibiotics.

Many people are allergic to shrimp

Shellfish, including shrimp, are classified as one of the top nine food allergies in the United States, along with fish, peanuts, tree nuts, wheat, milk, and soy.

The most common trigger of shrimp allergies is tropomyosin, a protein found in shellfish. Other proteins in shrimp that may trigger an allergic reaction include arginine kinase and hemocyanin.

Symptoms of shellfish allergy

Symptoms of shrimp allergies vary and may include:

tingling in the throat
digestive issues
breathing difficulties
skin reactions

Some people with shrimp allergies may have anaphylactic reactions, as well. This is a dangerous, sudden reaction that can lead to seizures, unconsciousness, and even death if it is not treated immediately.

If you’re allergic to shrimp, the only way to prevent allergic reaction is to completely avoid eating it.

In some instances, even the vapors from cooking shrimp can trigger a reaction. So, those with shrimp allergies must also avoid situations where they may be exposed to it indirectly.

How to choose high quality shrimp

It’s important to choose high quality, fresh shrimp that isn’t damaged, infected, or contaminated.

When purchasing raw shrimp, make sure they’re firm. The shells should be translucent and grayish-green, pinkish tan, or light pink in color. Blackened edges or black spots on the shells may indicate quality loss.

Additionally, raw and cooked shrimp should have a mild, “ocean-like” or salty smell. Shrimp with an overwhelming “fishy” or ammonia-like odor is likely spoiled and unsafe to consume.

You should purchase shrimp from a knowledgeable and reputable supplier who can answer your questions about the shrimp’s country of origin and handling practices.

How to cook shrimp

Make sure your cooked shrimp is firm in texture, and white with a slight red or pink tint.

Shrimp can be prepared as an appetizer or in a dish, like curries or stir-fries. It can be covered in breadcrumbs or cooked on kebab sticks.

The bottom line

Shrimp is high in several vitamins and minerals, and it’s a rich source of protein. Eating shrimp may also promote heart and brain health due to its content of omega-3 fatty acids and the antioxidant astaxanthin.

Although shrimp is high in cholesterol, it has not been found to have a negative impact on heart health.

Despite the health benefits of shrimp, there are some concerns about the quality of farm-raised shrimp that may be contaminated with antibiotics.

However, there are plenty of steps you can take to ensure you’re getting high quality shrimp, such as purchasing it from reputable suppliers.

Overall, shrimp is a healthy food that can fit well into a balanced diet.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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Choudhry H, et al. (2018). Iodine consumption and cognitive performance: Confirmation of adequate consumption.https://pmc.ncbi.nlm.nih.gov/articles/PMC6145226/
Common allergens. (n.d.).https://www.foodallergy.org/living-food-allergies/food-allergy-essentials/common-allergens
Davis RP, et al. (2021). A preliminary survey of antibiotic residues in frozen shrimp from retail stores in the United States.https://pmc.ncbi.nlm.nih.gov/articles/PMC8495020/
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Fernandez ML, et al. (2022). Is there a correlation between dietary and blood cholesterol? Evidence from epidemiological data and clinical interventions.https://pmc.ncbi.nlm.nih.gov/articles/PMC9143438/
FoodData Central food search. (2024).https://fdc.nal.usda.gov/food-search
Grimmig B, et al. (2017). Neuroprotective mechanisms of astaxanthin: a potential therapeutic role in preserving cognitive function in age and neurodegeneration.https://pmc.ncbi.nlm.nih.gov/articles/PMC5352583/
How to buy seafood. (2023).https://www.fisheries.noaa.gov/national/sustainable-seafood/how-buy-seafood
Import alert 16-131. (2024).https://www.accessdata.fda.gov/cms_ia/importalert_33.html
Kishimoto Y, et al. (2016). Potential anti-atherosclerotic properties of astaxanthin.https://pmc.ncbi.nlm.nih.gov/articles/PMC4771988/
Omega-3 fatty acids: Fact sheet for health professionals. (2023).https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Seafood health facts. (n.d.).https://www.seafoodhealthfacts.org/faqs/
Sharma L, et al. (2021). Antibiotic-resistant bacteria and gut microbiome communities associated with wild-caught shrimp from the United States versus imported farm-raised retail shrimp.https://www.nature.com/articles/s41598-021-82823-y
Shellfish. (2019).https://acaai.org/allergies/allergic-conditions/food/shellfish/
Soliman GA. (2018). Dietary cholesterol and the lack of evidence in cardiovascular disease.https://pmc.ncbi.nlm.nih.gov/articles/PMC6024687/

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Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Medically reviewed by Jared Meacham, PhD., RD, CSCS — Written by Brianna Elliott, RD — Updated on November 27, 2024

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Nutrition

Nutrition

Shrimp is low in calories yet rich in nutrients

Shrimp nutrition

Shrimp is high in cholesterol

Fatty acids

Shrimp contains antioxidants

Heart and brain health

Antibiotic use in farm-raised shrimp

Imported seafood

Many people are allergic to shrimp

Symptoms of shellfish allergy

How to choose high quality shrimp

How to cook shrimp

The bottom line

How we reviewed this article:

Evidence Based

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