Shrimp Nutrition, Benefits, and Risks

Love flakey batter-fried shrimp or a decadent shrimp cocktail? No want to stint on shrimp! The in style shellfish is swimming with vitamins.

Shrimp is a low calorie and nutrient-dense meals that incorporates a hefty serving of protein, vitamin B12, and important minerals like selenium, zinc, and iodine. Shellfish allergic reactions apart, this crustacean is a wholesome addition to most peeps’ plates.

Here’s the news on shrimp vitamin and the numerous advantages of consuming this sea starlet.

Since shrimp are available in a variety of sizes and kinds, their vitamin content material varies. Generally, shrimp don’t include many calories or carbs, however it’s wealthy in protein, vitamins, and minerals. #Winning

On common, right here’s what you’ll get in a 3.5-ounce (100 gram) serving of steamed or boiled shrimp:

  • Calories: 91
  • Protein: 17.4 grams (g)
  • Fat: 1.3 g
  • Carbs: 1.16 g
  • Selenium: 69% of the advisable each day worth (DV)
  • Vitamin B12: 35% of DV
  • Phosphorus: 17% of the DV
  • Zinc: 11% of the DV
  • Magnesium: 6% of the DV

Shrimp is an particularly stellar supply of selenium. Your physique wants this mineral for correct thyroid perform, fertility, and an infection and inflammation prevention.

This little crustacean additionally presents small quantities of omega-3 fatty acids and iodine. Since your physique doesn’t want a lot of those vitamins to thrive, even a shrimp-sized bit goes a great distance.

Shrimp can supply a number of well being advantages for anybody *not* allergic to shellfish.

Oodles of antioxidants

While shrimp salad gained’t remedy most cancers, the antioxidants in shrimp could assist your physique keep at bay oxidative stress.

In normal, antioxidants can support your physique’s ongoing struggle in opposition to well being probs like:

Heyo, coronary heart well being

If you permit behind bang-bang shrimp and shrimp cocktails, these crustaceans grow to be a imply, lean supply of protein. And that’s excellent news on your ticker.

The Mediterranean Diet, which emphasizes lean protein (like shrimp!) over fatty protein (like pink meat!), has been proven to reduce the risk of coronary heart illness.

Shrimp additionally incorporates choline, which could keep at bay coronary heart issues by decreasing blood stress.

Weight-loss assist

Anyone working to lose weight is aware of the significance of making a calorie deficit. Shrimp to the rescue!

Shrimp are low cal and filled with protein, which is known to spice up emotions of fullness. So, a cup o’ shrimp will fulfill you greater than, say, a tossed salad — however you’ll nonetheless maintain your calorie rely low.

High protein, low carb eats like shrimp assist people lose weight (if that’s your objective) with out feeling disadvantaged.

Dem bones

Shrimp incorporates protein, magnesium, and selenium, which all play an element in bone well being.

More research are wanted, however research means that larger protein consumption = higher bone density.

To be clear, you may’t simply shrimp-fest your method out of brittle bones. Strong, wholesome bones require a well-balanced diet and regular movement.

Safe seafood for pregnant peeps

Unlike some seafood, shrimp incorporates very low levels of mercury. So, in the event you’re pregnant, you need to be capable to safely add shrimp to the weekly menu.

Research additionally means that pregnant peeps who eat extra omega-3s are much less probably to present beginning prematurely. And whereas shrimp gained’t provide you with heaps of omega-3s, it’s not a nasty begin.

Brain meals

Remember the choline in shrimp? Well, it’s important for reminiscence and brain function.

Beyond that, astaxanthin, one of many antioxidants in shrimp, could assist shield in opposition to Alzheimer’s and different neurocognitive declines.

Shrimp needs to be protected for most individuals to eat. But there are just a few potential dangers. 👇


Shellfish allergic reactions have an effect on about 2 percent of the U.S. inhabitants. And shrimp = public enemy No. 1 for folk with shellfish allergic reactions.

An allergic reaction may set off:

  • mouth tingling
  • puking
  • abdomen cramps
  • lightheadedness or dizziness
  • hives
  • throat constriction (Call 911! 🚨)

Think you may be allergic to shellfish? Don’t. eat. shrimp. And discuss along with your doc about getting an EpiPen.

Shellfish poisoning

In a 2011 report, researchers wrote, “Shellfish poisoning continuously masquerades as an allergic response.” In different phrases, typically people assume they’re allergic as a result of they’ve eaten contaminated shrimp.

You can reduce the risk of shellfish poisoning by consuming shrimp that’s been correctly refrigerated or frozen ASAP after being caught. Oh, and if it smells funky, don’t eat it!

Iodine and mercury overload

Shrimp incorporates iodine. Your thyroid wants *some* iodine to function, however ingesting an excessive amount of can dial up your danger for circumstances like hypothyroidism.

You most likely know that seafood incorporates mercury. In the world of sea critters, shrimp has the third-lowest mercury concentration (after scallops and clams). So, whereas mercury overload is *tremendous* unlikely, it’s a danger to remember.

Gout assault

Shrimp won’t be your buddy in case you have gout or kidney probs. That’s as a result of consuming shrimp can increase your uric acid ranges — a common trigger for gout assaults.

A shrimp isn’t just a shrimp. It may very well be a wild white shrimp, a rock shrimp, a northern pink shrimp… Since shrimp are available in many varieties and sizes, select your shrimp selection in keeping with your recipe.

But how do you be sure you’re getting one of the best shrimp? Here are just a few recommendations on safely select and retailer shrimp:

  • Buy ’em from the freezer case. Unless you reside on the water, your “recent” grocery retailer shrimp are simply defrosted. Shrimp begin deteriorating as quickly as they die, so go for frozen (and maintain them frozen till you’re able to cook dinner).
  • Pay consideration to scent and texture. Firm shrimp = recent shrimp. Avoid mushy shrimp with a fishy stench and shrimp with ice crystals (this might imply it’s already been thawed previous to freezing). Shrimp must also scent just like the ocean, not like ammonia.
  • Go for vein-in, shell-on shrimp. The much less the shrimp has been dealt with, the brisker it’s prone to be.
  • Think sustainable. It’s not so simple as wild-caught versus farm-caught. Check with a corporation just like the Monterey Bay Aquarium Seafood Watch the discover the healthiest shrimp for you, the planet, and others.
  • Keep shrimp chilly whereas storing. Store shrimp packed right into a container within the freezer, on ice, lined with wax paper within the fridge, or in an unsealed plastic bag within the coldest a part of the fridge. Shrimp will solely maintain within the fridge for about 2 days.

As shrimp stan Bubba would say, “You can barbecue it, boil it, broil it, bake it, saute it.” There are limitless methods to organize shrimp.

If you’ve bought frozen shrimp, let it defrost within the fridge or in chilly water. Depending on the recipe, you might also wish to devein the shrimp and peel off the shell earlier than cooking.

FYI that darkish line working alongside the shrimp’s size isn’t really a vein — it’s the critter’s digestive tract. While consuming it gained’t damage you, many people do take away it. To devein shrimp:

  1. Use a paring knife to create a slit alongside the shrimp’s again.
  2. Gently pry the road up with the knife tip.
  3. Tug it out complete.

Ready to get cooking? If you want some #shrimpspo, attempt these recipes:

Depending on the way you put together it, shrimp could be a wholesome low calorie, excessive protein snack. Shrimp additionally incorporates antioxidants, nutritional vitamins, and minerals like selenium, magnesium, and iodine.

Most people — together with pregnant individuals — can safely take pleasure in shrimp’s dietary bounty. But anybody with a shellfish allergy should keep away from shrimp. Shrimp may also not be a wholesome alternative for individuals dwelling with gout.

To get essentially the most well being advantages from shrimp, purchase it frozen (or recent from the water!). Look for agency, plump shrimp with a pleasantly salty scent. Keep your meal mild and well-balanced by steaming or boiling the shrimp as a substitute of battering and frying it. Bon appetit!

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