Shrimp is a good source of lean protein, contributing to a FoodScore of 73/100. Its minimal processing and notable micronutrient content are key contributors to its positive rating.
Provides 15.57g of protein per 100g serving, supporting muscle health.
Contains 42% of the Daily Value for Vitamin B12, important for nerve function.
Minimally processed, classified as NOVA 1, indicating a whole food.
Sodium content is 474.9mg per 100g, which is a notable amount.
Low in total fat at 0.8g per 100g, with no saturated or trans fat.
Scores -3 points above the seafood category average (76/100 across 30 foods).
Fiber
0g
0% of Daily Value
Protein
15.57g
31% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
474.9mg
21% of Daily Value
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What it brings to the table
Protein (15.6g)+10
Micronutrients (Phosphorus, Vitamin B12)+4
Whole food (NOVA 1)+10
−
What holds it back
Sodium (474.9mg)-1
Why it scores 73
Shrimp earns a FoodScore of 73/100, placing it in the 'Good' category, primarily due to its strong nutritional profile as a minimally processed whole food. A significant bonus of +10 points comes from its high protein content, providing 15.57 grams per 100-gram serving. This makes it an excellent option for meeting daily protein needs. It also receives a +4 bonus for key micronutrients, particularly its substantial Vitamin B12 content, which is 42% of the Daily Value, and phosphorus. As a NOVA class 1 food, it gains an additional +10 points for being unprocessed or minimally processed, aligning with dietary guidelines that emphasize whole foods. The primary penalty for shrimp is its sodium content, at 474.9mg per 100g, which incurs a -1 point deduction. To achieve a higher score, the sodium content would need to be lower, though this is inherent to the food itself rather than an added ingredient in its raw form.
Health benefits
What the nutrients in shrimp raw actually do for you, grounded in established dietary science.
Supports Muscle Health and Satiety
Shrimp is an excellent source of lean protein, providing 15.57 grams per 100-gram serving. Adequate protein intake is crucial for maintaining and building muscle mass, especially for active individuals and as we age. Protein also plays a significant role in satiety, helping you feel full and potentially reducing overall calorie intake, which can be beneficial for weight management. The protein in shrimp is complete, meaning it contains all essential amino acids. Including shrimp in meals can contribute substantially to your daily protein goals without adding excessive calories or fat.
Boosts Vitamin B12 Intake
A 100-gram serving of shrimp delivers an impressive 42% of the Daily Value for Vitamin B12. This essential vitamin is vital for several bodily functions, including nerve tissue health, brain function, and the production of red blood cells. It plays a key role in energy metabolism and DNA synthesis. Dietary guidelines emphasize the importance of B12, particularly for those who may have absorption issues or follow vegetarian/vegan diets (though shrimp is an animal product). Regular consumption of shrimp can help ensure adequate intake of this critical nutrient.
Provides Essential Minerals
Shrimp contributes several important minerals to the diet, including zinc, magnesium, and phosphorus. Zinc, at 9% DV per 100g, is crucial for immune function and wound healing. Magnesium (5% DV) supports muscle and nerve function, blood sugar control, and blood pressure regulation, while phosphorus is essential for bone health and energy production. While not providing a high percentage of all minerals, the combination of these micronutrients in shrimp supports various bodily processes. Including a variety of foods like shrimp helps ensure a broad spectrum of mineral intake.
Low in Saturated Fat and Calories
Shrimp is notably low in total fat, with only 0.8 grams per 100-gram serving, and contains no saturated or trans fats. This makes it a heart-healthy protein choice, as dietary guidelines recommend limiting saturated fat intake to support cardiovascular health. With zero calories per 100g, shrimp is also a calorie-efficient food, meaning it provides significant nutrients for a relatively low caloric cost. This can be particularly beneficial for individuals managing their weight or looking to increase protein intake without adding excess fat or calories.
Shrimp is a good source of lean protein, contributing to a FoodScore of 73/100. Its minimal processing and notable micronutrient content are key contributors to its positive rating.
How to eat it
Shrimp is a versatile seafood widely enjoyed in the US diet, often featured in stir-fries, pasta dishes, salads, and as a standalone appetizer. Its mild flavor and quick cooking time make it a convenient protein source. Typically sold raw, it cooks rapidly, turning pink when done. A standard serving size is around 100 grams, which provides a substantial amount of lean protein.
Quick cooking: Shrimp cooks very quickly, often in just 2-3 minutes per side, so avoid overcooking to maintain its tender texture.
Pair with vegetables: Combine shrimp with a variety of colorful vegetables in stir-fries or skewers to create a nutrient-dense meal.
Mind the sodium: While raw shrimp has inherent sodium, be mindful of added sodium from sauces or seasonings when preparing.
Thawing safely: Thaw frozen shrimp in the refrigerator overnight or under cold running water for food safety.
Things to keep in mind
The most significant caution regarding shrimp is shellfish allergy, which is one of the most common food allergies. Symptoms can range from mild (hives, digestive upset) to severe (anaphylaxis). Individuals with a known shellfish allergy should strictly avoid shrimp. For others, shrimp is generally considered safe for consumption in typical serving sizes. Its sodium content, while not excessively high, should be considered by individuals monitoring their sodium intake for conditions like high blood pressure, especially if consuming larger portions or frequently.
Yes, raw shrimp is considered healthy. It is a minimally processed whole food (NOVA 1) and an excellent source of lean protein, providing 15.57g per 100g. It also offers significant amounts of Vitamin B12 (42% DV) and is low in fat, with no saturated or trans fats. Its main caveat is its natural sodium content.
Is shrimp good for weight loss?
Shrimp can be a good food choice for weight loss. It is high in protein (15.57g per 100g) and very low in calories, with zero calories per 100g. Protein promotes satiety, helping you feel full and potentially reducing overall calorie intake. Its low-fat profile also makes it a calorie-efficient protein source.
Is shrimp ultra-processed?
No, raw shrimp is not ultra-processed. It is classified as a NOVA class 1 food, meaning it is unprocessed or minimally processed. This indicates it is a whole food that has undergone little to no alteration from its natural state, aligning with dietary recommendations for whole food consumption.
How should I cook raw shrimp?
Raw shrimp cooks quickly and can be prepared in various ways. Popular methods include sautéing, grilling, baking, or boiling. Cook until the shrimp turn opaque pink and curl into a 'C' shape, typically within 2-3 minutes per side, to avoid overcooking and a rubbery texture.
What are good alternatives to shrimp?
If you're looking for similar lean protein sources, good alternatives include other seafood like cod, tilapia, or scallops. For a plant-based option, tofu or tempeh can provide a similar protein boost in dishes, though their flavor and texture will differ significantly from shrimp.
Does shrimp contain omega-3 fatty acids?
While some seafood is known for its omega-3 content, raw shrimp provides 0g of omega-3 fatty acids per 100g serving. Therefore, it is not a significant source of these beneficial fats. For omega-3s, consider fattier fish like salmon or mackerel.
Is shrimp high in 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 for most people than saturated and trans fats. Shrimp is very low in saturated fat (0g per 100g), making it a heart-healthy protein choice despite its cholesterol content.