Shrimp · cooked
Values per 100 g — CIQUAL data (ANSES).
Photo: Pexels
An ultra-lean seafood protein
Shrimp is a very lean protein source: 23 g of protein for 99 kcal and just 1 g of fat per 100 g. Like white fish, it offers an excellent protein-to-calorie ratio, ideal when cutting, with a prized briny taste as a bonus.
It also provides minerals (iodine, selenium, zinc) and vitamin B12.
How to use it
Cooked (pan-fried with garlic, grilled, stir-fried, in a curry) or cold in a salad, shrimp is quick to prepare: a few minutes is enough, it turns rubbery if overcooked. Peeled and pre-cooked, it is a handy protein-salad fallback.
The cholesterol question
Shrimp is high in dietary cholesterol, but for most healthy people this has little impact on blood cholesterol (saturated fat matters more). It remains an excellent lean protein. If you have a specific medical condition, seek advice from a healthcare professional.
Fresh, frozen or peeled: choosing well
Frozen shrimp is convenient and as good as fresh: thaw it in the fridge or under cold water. Already cooked and peeled, it is a no-prep salad fallback; raw, it pan-fries in a few minutes.
Check the label: some shrimp are pumped with water and salt (misleading weight) or pre-seasoned. Aim for a plain product, and look for a responsible fishing/farming label if you can.
What to pair it with
Shrimp goes with a starch and vegetables, or a salad.
Key takeaways
- 23 g protein for 99 kcal/100 g: an ultra-lean seafood protein.
- Excellent protein-to-calorie ratio: great when cutting.
- Quick cooking: it toughens if overcooked.
- High in dietary cholesterol, but little impact for most people.
Frequently asked questions
Is shrimp good for muscle building?
Yes: very high in protein and very lean, with few calories. It is an excellent choice, especially when cutting, to alternate with fish and other protein sources.
Is shrimp bad for cholesterol?
It is high in dietary cholesterol, but that has little impact on blood cholesterol for most healthy people — saturated fat matters more. It remains a quality lean protein.
Frozen or fresh shrimp?
Frozen shrimp are convenient and as good as fresh, often cheaper. Just check they are not pumped with water and salt (misleading weight and taste): a short ingredient list is a good sign.
Compute your needs and track your progress
Calorie, protein and macro calculators — free, no account.