Shrimp (raw)
Cooks in 2-3 minutes, so a bag of frozen peeled shrimp makes a fast high-protein dinner.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Shrimp for gym-goers
Per 100 g, shrimp (raw) provides 85 kcal, 20.1 g protein, 0 g carbohydrate (0 g fiber, 0 g sugars) and 0.5 g fat (0.1 g saturated). At 23.6 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (10 large shrimp, about 85 g) comes to roughly 72 kcal and 17.1 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Shrimp
Raw shrimp give you about 20 g of protein per 100 g with almost no fat, which puts them among the leanest animal proteins you can buy. They have more sodium than fresh fin fish, partly natural and partly from processing, plus some zinc and calcium. This entry is for raw shrimp; cooked shrimp are denser per gram.
In a gym diet
Fast and versatile for a cut: ten large shrimp add a solid dose of complete protein for very few calories. They cook in minutes straight from the freezer, so they rescue nights when you haven't planned a high-protein dinner. They go just as well with noodles, rice or vegetables, which makes bulking meals easy too. Servings are small, so you may need a bigger portion to match a chicken-breast meal.
Preparation and cooking
Thaw frozen shrimp under cold running water, pat dry and cook for two to three minutes until pink and opaque. Any longer and they turn rubbery. They shrink by roughly a quarter, so weigh them raw and peeled for this entry. Butter-heavy scampi recipes can add more calories than the shrimp.
Buying and storage
Read the ingredient list on frozen shrimp. Some are treated with salt or phosphates, which raise sodium and add water weight. Keep them frozen until you need them, and cook thawed shrimp within a day.
Things to watch
Shellfish is one of the major allergens, and reactions can be severe. Shrimp contain dietary cholesterol, which current guidance treats as less important than saturated fat for most people; if a clinician has told you to limit it, follow that advice. Sodium is moderate and can run higher in treated products.
Meal ideas
- Garlic shrimp stir-fry with snap peas, peppers and rice noodles.
- Shrimp fajita bowl: shrimp, rice, black beans, salsa and lime.
- Cutting salad: grilled shrimp, mixed leaves, mango, cucumber and a chili-lime dressing.
Nutrient highlights
Excellent source (20% DV or more per 100 g): Vitamin B12 (46%).
Good source (10–19% DV per 100 g): Zinc (12%).
How it ranks among 16 Fish & Seafood
| Protein per 100 kcal | 23.6 g | #1 of 16 |
| Protein per 100 g | 20.1 g | #7 of 16 |
| Fiber per 100 g | 0 g | #1 of 16 |
| Lowest calories per 100 g | 85 kcal | #3 of 16 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Tuna, yellowfin steak (raw)
109 kcal · P 24.4 · C 0 · F 0.5
→Tuna, light, canned in water (drained)
116 kcal · P 25.5 · C 0 · F 0.8
→Cod, Atlantic (raw)
82 kcal · P 17.8 · C 0 · F 0.7
→Tilapia (raw)
96 kcal · P 20.1 · C 0 · F 1.7
→Halibut (raw)
91 kcal · P 18.6 · C 0 · F 1.3
→Sea bass (raw)
97 kcal · P 18.4 · C 0 · F 2
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in shrimp?
Shrimp (raw) has about 85 kcal per 100 g, or roughly 72 kcal per 10 large shrimp (85 g).
How much protein is in shrimp?
About 20.1 g of protein per 100 g and 17.1 g per 10 large shrimp. That works out to 23.6 g per 100 kcal, so it's a very protein-dense food.
Is shrimp good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Is the cholesterol in shrimp a problem?
For most people, no. Shrimp are fairly high in dietary cholesterol but very low in saturated fat, and dietary cholesterol has a smaller effect on blood cholesterol than saturated fat does. Many dietary guidelines no longer set a strict limit. If you have specific lipid concerns, follow your clinician's advice.
Should I weigh shrimp raw or cooked?
Raw and peeled, to match this entry. Cooked shrimp lose roughly a quarter of their weight as water, so applying raw values to a cooked weight would undercount your protein and calories.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.