Fish & Seafood
Protein in Shrimp: Protein, Calories, and Meal Ideas
Cooked shrimp is an ultra-lean seafood protein that cooks quickly and provides a strong protein serving for few calories.
Protein per serving
30g
150 g cooked shrimp / about 5.3 oz
Calories per serving
149
150 g serving
Protein per 100g
20g
99 calories per 100 g
Protein density
20.2g
protein per 100 calories
Shrimp Nutrition Snapshot
| Measure | Amount | Protein | Calories |
|---|---|---|---|
| Typical serving | 150 g cooked shrimp / about 5.3 oz | 30g | 149 |
| Per 100 g | 100 g | 20g | 99 |
| Protein density | 100 calories | 20.2g | 100 |
Representative source entry: Crustaceans, shrimp, cooked. Plain boiled, steamed, or grilled shrimp is much lower calorie than breaded, fried, or butter-heavy shrimp dishes.
Good for weight loss? Excellent
Shrimp is very high in protein relative to calories, making it one of the easiest seafood options for a calorie deficit.
Good for muscle gain? Good
Shrimp provides complete protein, but for muscle gain it usually needs rice, pasta, potatoes, or another calorie source.
Meal Ideas with Shrimp
Shrimp rice bowl with vegetables
Shrimp tacos with cabbage slaw
Shrimp pasta with tomato sauce
Shrimp salad with Greek yogurt dressing
How to Use Shrimp
Best Use Cases
Shrimp is strongest when you want a fast-cooking, low-fat protein that can turn a light meal into a high-protein meal.
- Use shrimp for rice bowls, tacos, salads, pasta, and stir-fries.
- Pair with carbs and vegetables when the meal needs more staying power.
- Keep frozen shrimp available for quick weeknight protein.
Common Mistakes
Plain shrimp and restaurant shrimp dishes can have very different calories.
- Breading, frying oil, butter, and creamy sauces can add more calories than the shrimp itself.
- Track cooked edible weight after shells are removed.
Tracking Tips
- Track cooked shrimp weight after removing shells.
- Track butter, oil, breading, and sauces separately.
- Frozen shrimp labels may include added sodium.
Compare Similar Protein Foods
Common Questions
Is shrimp good for weight loss?
Yes. Plain cooked shrimp is high in protein and low in fat, which makes it useful for calorie-controlled meals.
Is frozen shrimp as good as fresh shrimp for protein?
Usually, yes. Frozen shrimp can be just as useful for protein tracking, but check labels for added sodium or moisture-retaining additives.
Does fried shrimp count the same as cooked shrimp?
No. Fried shrimp includes breading and oil, so it needs a separate nutrition entry.
Is shrimp enough for a muscle-gain meal?
It supplies complete protein, but muscle-gain meals usually need added calories from rice, pasta, potatoes, tortillas, or healthy fats.
Sources reviewed
- USDA FoodData Central: Crustaceans, shrimp, cooked - U.S. Department of Agriculture
- International Society of Sports Nutrition Position Stand: protein and exercise - Journal of the International Society of Sports Nutrition