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Although shrimp is a relatively good source of low-fat, low-calorie protein, you must be careful about what goes on it. Shrimp that's been cooked, peeled, frozen and deveined is a source of omega-3 fatty acids, but if you add rich or high-fat sauces, it becomes a less healthy choice.
Imports
Although shrimp is available off the coasts of the U.S., particularly in the Gulf and on the Eastern Seaboard, nearly 1.5 million pounds are imported every year, primarily from Thailand, according to The Fish Site. About 75 percent of the imports are in the form of frozen shrimp, some pre-cooked, most fresh and ready for preparation.
Warning
Vitamins in Shrimp
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Although shrimp is not usually high in mercury levels, it does face exposure to the toxin and should be eaten only in moderation by women who are pregnant, according to MayoClinic.com, which recommends limiting consumption to "8 to 12 ounces of seafood a week for pregnant women." To be safe, shrimp should be cooked thoroughly until it is a milky white color.
Features
The primary difference between raw and frozen shrimp is the added salt usually used to cook the shellfish. Shrimp is nearly 76 percent water and contains very few calories. According to the USDA Nutrition Database, shrimp is high in iron and protein, and is a good source of vitamin C. Plain shrimp eaten without added sauce or breading is low in fat and contains important minerals 1.
Nutrients
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One three-ounce serving of shrimp contains only 84 calories. Of these calories, most come from protein -- one serving has 18 g of protein, only 1 g of fat, and no carbs. Although 1 g of fat doesn't sound like much, the same serving of shrimp contains 166 mg of cholesterol, which is 55 percent of the recommended daily amount. Finally, this serving of shrimp also contains 15 percent of the recommended daily amount of iron.
- One three-ounce serving of shrimp contains only 84 calories.
- Although 1 g of fat doesn't sound like much, the same serving of shrimp contains 166 mg of cholesterol, which is 55 percent of the recommended daily amount.
Considerations
Using frozen shrimp in other dishes naturally increases the amount of calories you'll eat. According to MedlinePlus, to avoid heart disease and maintain your weight, you should avoid frying shrimp or loading it with heavy cream sauces 4. Fat Secret reports that breading that one medium-sized shrimp increases the caloric count to 27 and 1 cup of butter-rich shrimp scampi is about 288 calories.
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References
- USDA Nutrition Database: Shrimp
- The Fish Site: Aquaculture Statistics
- MayoClinic.com: Pregnancy Nutrition
- Medline Plus: Heart Disease and Diet
- Soliman GA. Dietary cholesterol and the lack of evidence in cardiovascular disease. Nutrients. 2018;10(6). doi:10.3390/nu10060780
- Shrimp, steamed or boiled. FoodData Central. U.S. Department of Agriculture. Published April 1, 2020.
- Can you get jumbo benefits from eating shrimp?. Tufts University Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy. Updated 2013.
- Choline. Oregon State University. Linus Pauling Institute. Updated in 2015.
- Tischmann L, Drummen M, Gatta-Cherifi B, et al. Effects of a high-protein/moderate-carbohydrate diet on appetite, gut peptides, and endocannabinoids-A preview study. Nutrients. 2019;11(10). doi:10.3390/nu11102269
- Barros MP, Poppe SC, Bondan EF. Neuroprotective properties of the marine carotenoid astaxanthin and omega-3 fatty acids, and perspectives for the natural combination of both in krill oil. Nutrients. 2014;6(3):1293-317. doi:10.3390/nu6031293
- Bonjour JP. Protein intake and bone health. Int J Vitam Nutr Res. 2011;81(2-3):134-42. doi:10.1024/0300-9831/a000063
- Shellfish allergy. American College of Allergy, Asthma & Immunology. Updated 2019.
- Shrimp. Seafood Health Facts: Making Smart Choices Balancing the Benefits and Risks of Seafood Consumption. Updated 2020.
- Selecting and serving fresh and frozen seafood safely. U.S. Food and Drug Administration. 2019.
- Food safety risks for pregnant women. Academy of Nutrition and Dietetics. Updated 2018.
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Writer Bio
Linda Ray is an award-winning journalist with more than 20 years reporting experience. She's covered business for newspapers and magazines, including the "Greenville News," "Success Magazine" and "American City Business Journals." Ray holds a journalism degree and teaches writing, career development and an FDIC course called "Money Smart."