Shrimp scores a very good 76/100, primarily due to its high protein content and minimal processing. It offers a lean source of essential nutrients.
Nutrition data (per 100 g)
Source: USDA FoodData Central.
Shrimp (cooked) contains 99 kcal per 100 g.
Shrimp (cooked) contains 24.0 g of protein per 100 g.
Shrimp (cooked) contains 0.3 g of total fat per 100 g (0.0 g saturated).
Shrimp (cooked) contains 0 g of added sugar per 100 g.
Shrimp (cooked) provides 111 mg of sodium per 100 g.
Shrimp (cooked) provides 259 mg of potassium per 100 g.
Shrimp (cooked) provides 70 mg of calcium per 100 g.
Shrimp (cooked) scores 76/100 on FoodScore (very good).
Shrimp (cooked) is classified as NOVA 1 (unprocessed or minimally processed).
Shrimp is an excellent source of protein, providing 24g per 100g serving.
It is a minimally processed whole food, classified as NOVA 1.
A 100g serving contributes 48% of the Daily Value for Vitamin B12.
Shrimp is very low in fat, with only 0.3g total fat and no saturated fat per 100g.
Sodium content is moderate at 111mg per 100g.
Scores +0 points above the seafood category average (76/100 across 30 foods).
Fiber
0g
0% of Daily Value
Protein
24g
48% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
111mg
5% of Daily Value
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What it brings to the table
Protein (24g)+10
Micronutrients (Phosphorus, Zinc, Vitamin B12)+6
Whole food (NOVA 1)+10
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What holds it back
Nothing significantly penalised here. Well done.
Why it scores 76
Shrimp achieves a strong FoodScore of 76/100, placing it in the 'very good' category. The primary driver for this high score is its exceptional protein content, providing 24 grams per 100-gram serving, which earns a significant +10 bonus. As a minimally processed whole food, classified as NOVA 1, shrimp receives another substantial +10 bonus, reflecting its natural state and lack of unhealthy additives. It also garners a +6 bonus for its rich micronutrient profile, particularly its contributions of phosphorus, zinc, and vitamin B12. Notably, shrimp incurs no penalties for undesirable components such as saturated fat, added sugar, or high sodium, as it contains negligible amounts of these. To achieve an even higher score, shrimp would need to offer higher amounts of fiber or a broader range of micronutrients like Vitamin D or folate, which are not present in significant amounts.
Health benefits
What the nutrients in shrimp (cooked) actually do for you, grounded in established dietary science.
Supports Muscle Health and Repair
Shrimp is an excellent source of high-quality protein, crucial for muscle maintenance, growth, and repair. With 24 grams of protein per 100-gram serving, it provides a substantial portion of the daily protein needs for most adults. This makes it a valuable food for athletes, those looking to build muscle, or individuals aiming to preserve muscle mass as they age. The protein in shrimp contains all essential amino acids, making it a complete protein source. Including shrimp in meals can help meet protein targets without adding significant fat or calories.
Contributes to Brain and Nerve Function
Shrimp is notably rich in Vitamin B12, a nutrient vital for neurological health and the production of red blood cells. A 100-gram serving provides 48% of the Daily Value for Vitamin B12. Adequate intake of this vitamin is essential for maintaining cognitive function, supporting nerve tissue, and preventing megaloblastic anemia. Regular consumption of foods high in Vitamin B12, like shrimp, can contribute to overall brain health and energy metabolism. For individuals following diets that may be low in B12, shrimp offers a significant dietary contribution.
Aids in Immune System Support
Shrimp contains a good amount of zinc, an essential mineral that plays a critical role in immune function, wound healing, and cell division. A 100-gram serving of shrimp provides 15% of the Daily Value for zinc. This mineral helps the body fight off infections and supports the proper functioning of various immune cells. Including zinc-rich foods like shrimp in your diet can contribute to a robust immune system. It's an important nutrient for overall health, particularly during times when immune support is crucial.
Promotes Bone Health
Shrimp contributes to bone health through its content of phosphorus and magnesium. While not a primary source of calcium, these minerals work in conjunction with calcium to build and maintain strong bones and teeth. Phosphorus is a major component of bone structure, and magnesium is involved in over 300 biochemical reactions in the body, including those related to bone density. A 100-gram serving provides 9% of the Daily Value for magnesium. Ensuring adequate intake of these minerals through foods like shrimp supports long-term skeletal integrity.
Shrimp scores a very good 76/100, primarily due to its high protein content and minimal processing. It offers a lean source of essential nutrients.
How to eat it
Shrimp is a versatile and popular seafood in the US diet, often featured in quick-cooking meals. It's typically consumed cooked, either pan-fried, grilled, boiled, or baked, and can be incorporated into a wide variety of dishes from stir-fries to pasta. Its mild flavor and firm texture make it a good pairing for many cuisines. A typical serving size is around 3 ounces (85 grams), which aligns well with dietary recommendations for lean protein.
To ensure even cooking and prevent overcooking, thaw frozen shrimp completely before cooking and pat them dry.
Incorporate shrimp into vegetable-rich dishes like stir-fries or salads to boost fiber and micronutrient intake.
Pair shrimp with whole grains such as brown rice or quinoa for a balanced meal that provides complex carbohydrates and additional fiber.
Avoid excessive butter or oil when cooking to keep the dish lean and low in saturated fat.
Things to keep in mind
Shrimp is a common allergen, and individuals with shellfish allergies must avoid it entirely. Allergic reactions can range from mild symptoms like hives and digestive upset to severe, life-threatening anaphylaxis. For most people without allergies, shrimp is generally safe to consume in moderation. There are no widely documented significant drug interactions or specific populations (beyond those with shellfish allergies) for whom shrimp consumption at normal serving sizes is cautioned.
Yes, shrimp is considered a very healthy food, scoring 76/100 on FoodScore. It is an excellent source of lean protein, providing 24g per 100g, and is rich in essential micronutrients like Vitamin B12 and zinc. It is also very low in fat and contains no added sugar, making it a nutritious choice for most diets.
Is shrimp good for weight loss?
Shrimp can be an excellent food for weight loss due to its high protein content and low calorie count. With 24g of protein and only 99 calories per 100g, it promotes satiety, helping you feel full longer and potentially reducing overall calorie intake. Its minimal fat content also makes it a lean option for managing weight.
Is shrimp considered ultra-processed?
No, shrimp is not considered ultra-processed. It is classified as a NOVA 1 food, meaning it is unprocessed or minimally processed. This indicates that it retains its natural form and nutritional integrity, without the addition of artificial ingredients, excessive sugar, or unhealthy fats often found in ultra-processed foods.
What is the best way to cook shrimp to retain its nutrients?
To retain shrimp's nutrients, quick cooking methods like steaming, grilling, or light sautéing are recommended. Overcooking can lead to a loss of some water-soluble vitamins. Avoid deep-frying, which adds significant amounts of unhealthy fats and calories, diminishing its overall nutritional benefits.
What are some good alternatives to shrimp for protein?
If you're looking for protein alternatives to shrimp, especially due to allergies or dietary preferences, consider other lean protein sources. Fish like cod or tilapia, chicken breast, or plant-based options such as tofu and lentils all offer significant protein content. Each provides a different nutrient profile, so variety is key.
Does shrimp contain a lot of cholesterol?
Historically, shrimp was thought to be high in cholesterol, but current dietary guidelines emphasize that dietary cholesterol has less impact on blood cholesterol levels than saturated and trans fats. Shrimp is very low in saturated fat (0g per 100g), making it a heart-healthy protein choice for most individuals when consumed as part of a balanced diet.