Shari Duncan

How Healthy is Shrimp, Really?

by on Dec.13, 2009, under Fish and Seafood, General Nutrition

They may be small in size but shrimp is one of the most nutrient dense foods.

Shrimp is rich in several vitamins, especially B3, B12, and vitamin D, as well as having significant levels of omega 3 fatty acids. The proteins in shrimp are incredibly high-quality and low in fats, and a serving of shrimp contains significant levels of copper, zinc, magnesium, iron and phosphorus.

Very low in calories, high proteien, no carbs and virtually no fat. What’s not to love?

Nutritional Highlights

    small in size...but packed with nutrients

small in size...but packed with nutrients

Shrimp, 3 oz. (cooked, moist heat)

Calories: 84
Protein: 17.7g
Carbohydrate: 0.0g
Total Fat: 0.92g
Fiber: 0.0g
Excellent source of: Selenium and Vitamin B-12

Health Benefits

  • Shrimp is an excellent source of selenium, this neutralizes the injurious effects of free radicals which is the main cause of cancer and other degenerative diseases.
  • Shrimp is a very good source of vitamin D. This vitamin regulates the absorption of calcium and phosphorus, which is essential for strong teeth and bones.
  • Shrimp is a good source of vitamin B12. This vitamin is important for the proper brain function and essential for the formation and maturation of blood cells.
  • Shrimp is also a good source of omega-3 fatty acids which reduce the risk of cardiovascular problems because it reduces cholesterol in the blood.

Studies have shown that the high percentage of good fats in shrimp reduce the impact of cholesterol.

Although shrimp is a bit high in cholesterol, it is important to note that shrimp is especially low in saturated fat. It is now known that the amount of cholesterol in shrimp is about 130 mg per 3 oz of raw shrimp (about 12 large shrimp), there is minimal fat in the shrimp. The amount of cholesterol in an equivalent portion of regular ground beef is about 110 mg, and has about 20 grams of fat. Shrimp have high levels of valuable unsaturated fatty acids, which increase HDL cholesterol levels, which are the good cholesterol, so easting shrimp as a part of your diet can decrease your overall cholesterol.

So… get cooking with Shrimp … Recipes to follow!

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1 Comment for this entry

  • Shari

    SPICY SHRIMP AND SAUSAGE JAMBALAYA- Use olive oil instead of butter to sautee veggies (onion, garlic, peppers and celery) and substiting lower fat turkey sausage keeps this recipe healthier. Spice it up with plenty of cayenne pepper (which has natural thermogenic properties!) Serve over brown rice for a complete meal.

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