Gambas al Ajillo: Calories, Nutrition and Health Benefits
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Perplexity Spanish garlic shrimp sizzling in olive oil - a protein-rich tapas classic packed with omega-3s and Mediterranean flavors.
Quick Nutrition Facts
Per 100g Serving
| Nutrient | Amount |
|---|---|
| Calories | 220 kcal |
| Protein | 18g |
| Carbohydrates | 2g |
| Fiber | 0.2g |
| Sugars | 0.5g |
| Fat | 16g |
| Saturated Fat | 2.5g |
| Omega-3 | 0.5g |
| Cholesterol | 150mg |
| Sodium | 420mg |
| Selenium | 38mcg |
| Vitamin B12 | 1.8mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Gambas al Ajillo delivers 18g protein per 100g with heart-healthy olive oil and anti-inflammatory garlic. The Mediterranean preparation method preserves omega-3 fatty acids while creating an authentic Spanish tapas experience.
Myth Busters
MYTH #1: Shrimp Is Too High in Cholesterol to Be Healthy
TRUTH: Despite containing dietary cholesterol, research shows shrimp does not significantly raise blood cholesterol for most people. The omega-3 fatty acids and bioactive compounds in shrimp actually support cardiovascular health when prepared with healthy fats like olive oil.
MYTH #2: Gambas al Ajillo Is Too Fatty for Weight Loss
TRUTH: The 16g fat comes primarily from heart-healthy olive oil, not saturated fat. With 18g protein and only 2g carbs, this dish promotes satiety and muscle preservation during weight loss. Control portions to 100-150g and skip the bread.
MYTH #3: Garlic Shrimp Spikes Blood Sugar
TRUTH: With only 2g carbs per 100g, Gambas al Ajillo has minimal impact on blood glucose. The high protein content (18g) and healthy fats create a stable blood sugar response. Shrimp extracts have shown positive effects on diabetes management.
MYTH #4: All Tapas Are Unhealthy
TRUTH: Gambas al Ajillo exemplifies healthy Mediterranean eating - lean protein, olive oil, fresh garlic, and minimal processing. Unlike fried tapas, this dish preserves nutrients while delivering authentic flavor. Choose protein-rich tapas over carb-heavy options.
MYTH #5: You Should Avoid Seafood When Building Muscle
TRUTH: Shrimp provides 18g complete protein per 100g with all essential amino acids. The lean protein supports muscle synthesis while omega-3s reduce exercise-induced inflammation. An excellent post-workout protein source.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 220 calories with 18g protein promotes satiety. Moderate fat from olive oil. Best consumed in 100-150g portions; skip bread dipping. |
| Muscle Gain |  | Excellent 18g complete protein per 100g, omega-3s reduce inflammation, selenium supports recovery. |
| Diabetes Management | | Only 2g carbs, high protein stabilizes blood sugar. Shrimp bioactives show positive effects on diabetes. Avoid bread sides. |
| PCOS Management | | Low-carb, high-protein profile supports insulin sensitivity. Omega-3s reduce inflammation. Limit to 150g portions due to calorie density. |
| Pregnancy Nutrition | | Rich in protein and vitamin B12. Ensure shrimp is fully cooked; limit to 2 servings weekly due to cholesterol. |
| Heart Health | | Seafood consumption has protective effects against cardiovascular disease. Omega-3s and olive oil support heart function. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Gambas al Ajillo
With only 2g carbs and 18g protein per 100g, Gambas al Ajillo creates minimal blood sugar impact - ideal for diabetes management and weight control.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
Optimal Pairings for Stable Blood Sugar
While Gambas al Ajillo already provides excellent blood sugar control, these combinations further enhance metabolic benefits:
- 🥗 Mixed green salad - Adds fiber without carbs
- 🥒 Grilled vegetables - Provides volume and micronutrients
- 🫒 Marinated olives - Additional healthy fats
- 🍋 Lemon wedges - Enhances flavor, vitamin C boost
Avoid pairing with white bread or potatoes to maintain the low-carb advantage.
Cultural Significance
Gambas al Ajillo originated in Spain's coastal regions, where fresh shrimp and abundant garlic created a simple yet flavorful tapas staple.
In Spanish Culture:
- Classic tapas served in cazuelas (earthenware dishes) to retain heat
- Traditionally enjoyed with crusty bread for dipping oil
- Featured prominently in coastal cities like Cádiz, Barcelona, and Valencia
- Prepared with simple ingredients: shrimp, olive oil, garlic, chili, parsley
- Social dining centerpiece - shared among friends with wine
Global Impact:
- Introduced worldwide as tapas culture expanded globally
- Adapted with local ingredients: prawns, langostinos, different chili varieties
- Featured on Mediterranean diet menus for health benefits
- Popular in Spanish restaurants across Europe, Americas, Asia
- Represents authentic Spanish culinary tradition
Compare & Substitute
Gambas al Ajillo vs Similar Seafood Tapas (Per 100g)
| Nutrient | 🦐 Gambas al Ajillo | 🐙 Pulpo a la Gallega | 🦑 Calamares Fritos | 🐟 Boquerones |
|---|---|---|---|---|
| Calories | 220 kcal | 164 kcal | 310 kcal | 180 kcal |
| Protein | 18g | 18g | 15g | 20g |
| Carbs | 2g | 4g | 22g | 0g |
| Fat | 16g | 8g | 18g | 10g |
| Omega-3 | 0.5g | 0.4g | 0.3g | 2.0g |
| Cholesterol | 150mg | 80mg | 200mg | 60mg |
| Best For | Muscle gain | Weight loss | Indulgent treat | Heart health |
Frequently Asked Questions
Is Gambas al Ajillo good for weight loss?
Gambas al Ajillo can support weight loss in moderation. At 220 calories per 100g with 18g protein, it promotes satiety and muscle preservation. However, the generous olive oil adds 16g fat. Best practice: share tapas portions (80-100g), pair with vegetables, skip bread dipping to save 150+ calories.
Can diabetics eat Gambas al Ajillo?
Yes, diabetics can enjoy Gambas al Ajillo freely. With only 2g carbs and 18g protein per 100g, blood sugar impact is minimal. Research indicates shrimp bioactives may improve insulin sensitivity. Best approach: portion 100-150g, pair with fiber-rich salad, avoid bread and potato sides, monitor glucose if concerned.
How much protein is in Gambas al Ajillo?
Gambas al Ajillo contains 18 grams of protein per 100g. A typical tapas portion (120g) provides 21-22g complete protein with all essential amino acids. Excellent for muscle building, post-workout recovery, and satiety during weight management.
What are the main health benefits of Gambas al Ajillo?
Key Benefits: 1) 18g complete protein supports muscle maintenance and satiety; 2) Omega-3 fatty acids reduce inflammation and support heart health; 3) Selenium (38mcg) promotes thyroid function; 4) Vitamin B12 (1.8mcg) boosts energy metabolism; 5) Garlic provides anti-inflammatory compounds; 6) Olive oil delivers monounsaturated fats for cardiovascular protection.
Is shrimp high in cholesterol bad for you?
No. While shrimp contains dietary cholesterol (150mg per 100g), research shows it does not significantly raise blood cholesterol in most people. The omega-3 fatty acids and bioactive compounds actually support cardiovascular health. Shrimp prepared with olive oil (like Gambas al Ajillo) provides heart-healthy benefits when consumed as part of a balanced Mediterranean diet. Consult your doctor if you have familial hypercholesterolemia.
What makes Gambas al Ajillo a healthy tapas choice?
Gambas al Ajillo combines three Mediterranean diet pillars: lean seafood protein (18g per 100g), extra virgin olive oil with polyphenols, and fresh garlic with anti-inflammatory properties. Unlike fried tapas, this dish preserves omega-3 fatty acids and delivers complete nutrition. The low-carb profile (2g) makes it ideal for blood sugar control. Choose this over breaded, fried, or carb-heavy tapas for maximum health benefits.
When is the best time to eat Gambas al Ajillo?
Depends on your goal: Weight Loss: lunch or early dinner to leverage protein satiety; avoid late-night eating. Muscle Gain: post-workout (within 2 hours) for protein synthesis; pre-workout (2-3 hours before) for sustained energy. Diabetes: lunch or dinner paired with vegetables; protein helps stabilize evening blood sugar. Social dining: traditional Spanish timing is 8-10 PM as part of tapas sharing.
