Shrimp are practically pure protein — 100 g of cooked shrimp delivers roughly 21 g of protein with almost no fat, plus selenium, vitamin B12 and iodine. That ultra-lean profile makes shrimp a useful choice for anyone targeting weight management or brain health without excess calories.
Compounds & anti-nutrients in Shrimp
Per 100 g, Shrimp is a notable dietary source of these active compounds. Tap any to see its full sources map and how to work with it.
Why shrimp is good for you
Shrimp is one of the best sources of selenium per 100 g among everyday seafoods, and it supplies vitamin B12 for nerve function and iodine for thyroid hormone production. The pink colour comes from astaxanthin, a carotenoid antioxidant that also colours salmon and lobster. Shrimp is low in total fat and saturated fat, which is why it features in many heart-healthy eating patterns despite its dietary cholesterol content.
Shrimp nutrition at a glance
The label shows the numbers, but the practical takeaway is that shrimp is a lean protein vehicle that cooks in minutes and takes on flavours aggressively. The main caution is for people with shellfish allergies; for everyone else, it is a nutritious, low-calorie protein source.
How to buy, store and cook shrimp
Choose shrimp that are firm, with a mild sea smell and no greyness or sliminess. Store in the coldest part of the fridge and use within a day or two, or freeze for longer storage. Shrimp cook in 2–3 minutes — the moment they turn pink and curl into a loose “C” shape, they are done. Overcooking makes them rubbery. They pair beautifully with garlic, olive oil, brown rice and spinach.
Common questions
Is shrimp high in cholesterol? Shrimp contains dietary cholesterol, but current evidence shows that for most people, dietary cholesterol has a much smaller effect on blood cholesterol than saturated fat and overall dietary pattern. Shrimp is very low in saturated fat, so it fits well in heart-healthy patterns.
Are shrimp sustainable? Sustainability varies by fishery and farming method. Look for certified sustainable sources if this matters to you.
Explore by health goal
Shrimp is one of many foods that support these goals:
