Shrimp Nutrition: Protein, Calories and Is Shrimp Healthy?

Shrimp nutrition comes down to one striking fact: cooked shrimp is almost pure protein. A 3-ounce serving of plain cooked shrimp has about 84 calories and 20 grams of protein, with almost no fat or carbohydrate, in USDA data, and it supplies useful amounts of selenium, vitamin B12, choline, copper and phosphorus. So is shrimp healthy? For most people it is a lean, nutrient-dense protein. The main things to watch are how it is prepared, added sodium in some processed shrimp, shellfish allergy and raw-shellfish safety. This guide covers each with USDA and FDA sources.

Peptide Labs does not sell shrimp or seafood products. This article is general nutrition information, not medical advice.

Shrimp nutrition facts per serving

USDA FoodData Central SR Legacy has several shrimp entries. One plain cooked entry gives calories, protein and minerals; a mixed-species entry adds vitamins but notes the shrimp may contain additives to retain moisture, which shows up as much higher sodium. The table shows both, per 3-ounce (85-gram) serving with the percent of the FDA Daily Value (DV).

The mixed-species cooked entry (171971) lists the vitamins and minerals the plain entry lacks. Per 3 ounces, USDA reports selenium at about 76% of the DV, vitamin B12 at 59%, choline at 21%, phosphorus at 21%, copper at 24% and vitamin E at 12%. The plain cooked entry (175180) shows copper at 36% and zinc at 13% of the DV. Shrimp has essentially no carbohydrate unless it is breaded; the fried entry adds nearly 10 grams of carbohydrate and more than 40 times the fat of plain cooked shrimp.

Shrimp protein and calories compared

Shrimp protein is complete animal protein. In the plain cooked entry, protein supplies about 82 of the 84 calories, which is why shrimp shows up in so many high-protein, lower-calorie meals. Shrimp calories climb mainly with what is added: breading, frying oil, butter and creamy sauces, not the shrimp itself. Size labels such as jumbo or medium change how many shrimp make up 3 ounces, not the nutrition per ounce. Here is how it compares with other proteins per 3 ounces cooked.

Two points stand out. Shrimp matches cod for protein at fewer calories than chicken breast, so it is a lean choice. But it is not an omega-3 powerhouse: farmed salmon has several times more EPA and DHA per serving. If omega-3 fats are your reason for eating seafood, our omega-3 guide explains the sources. For a broad list of protein options, see protein-rich foods. Shrimp’s pink-red color after cooking comes from astaxanthin, a carotenoid passed up the food chain from algae, covered in our astaxanthin guide.

Is shrimp healthy? Cholesterol, sodium and preparation

Shrimp is high in dietary cholesterol, more than half the DV per 3 ounces in the plain cooked entry, which once made it a food people avoided. Research on dietary cholesterol has shifted since then. In a small randomized crossover trial published in the American Journal of Clinical Nutrition in 1996, people with normal blood lipids ate a high-shrimp diet; LDL cholesterol rose 7%, but HDL cholesterol rose 12%, the ratios of total or LDL to HDL cholesterol did not worsen, and triglycerides fell 13%. An egg diet with similar cholesterol raised LDL more than HDL. One small, short trial does not settle the question, and anyone managing cholesterol should follow their clinician’s advice. Our guide to foods high in cholesterol covers the current Dietary Guidelines wording.

• Sodium: plain cooked shrimp is low in sodium, but the USDA entries that note possible moisture-retaining additives are much higher, and canned shrimp has about a third of the DV per 3 ounces. Frozen shrimp labels list any added ingredients, and the Nutrition Facts panel shows sodium. Our low-sodium foods guide has more.
• Preparation: breading and frying more than doubles the calories. The 2025-2030 Dietary Guidelines suggest baking, broiling, roasting, stir-frying or grilling instead of deep-frying. Butter sauces and cocktail sauce add saturated fat or sodium and sugar.
• Mercury: FDA and EPA place shrimp in their lowest-mercury group in the fish advice for people who are or might become pregnant, breastfeeding parents and young children, alongside crab, clam, oyster, scallop and squid.
• Purines: if you have been told to watch purines, our guide to foods high in purines covers seafood; ask your clinician what applies to you.

Shellfish allergy and food safety

Crustacean shellfish, such as shrimp, crab and lobster, is one of the major food allergens under US law, so packaged foods must declare it on the label. Mollusks such as oysters and mussels are not a labeled major allergen, though some people react to both groups. Shellfish allergy can be severe; anyone with symptoms after eating shrimp should see an allergist rather than test it at home.

For cooking, FoodSafety.gov advises cooking shrimp until the flesh is pearly or white and opaque, and FDA says most seafood should reach 145°F. FDA also says people who are pregnant, young children, older adults and anyone with a weakened immune system should avoid raw or undercooked fish and shellfish. When choosing frozen shrimp, FDA advises skipping packages that are open, torn or crushed on the edges or that show frost or ice crystals, and thawing in the refrigerator, sealed in cold water, or in the microwave only if you cook it right away.

For a red-meat comparison with more iron and zinc per serving, see our sibling guide to bison meat.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Bison Meat: Nutrition, Bison vs Beef and Cooking Safety, Foods High in Cholesterol: USDA Table With % Daily Value, Omega-3: Benefits, Foods, Side Effects and Heart Research, Scallops Nutrition: Protein, Sodium and Are Scallops Healthy?, Crawfish Nutrition, Crayfish Facts and Crawfish vs Lobster, Types of Shellfish: 16 Kinds With USDA Values and FDA Facts.