Grilled Shrimp: Calories, Nutrition and Health Benefits
High-protein, low-carb powerhouse perfect for weight loss, muscle gain, and diabetes-friendly meals.
Quick Nutrition Facts
Per 100g (10-12 medium shrimp)
| Nutrient | Amount |
|---|---|
| Calories | 99 kcal |
| Protein | 24g |
| Carbohydrates | 0g |
| Fat | 0.3g |
| Cholesterol | 189mg |
| Sodium | 111mg |
| Selenium | 48mcg |
| Vitamin B12 | 1.4mcg |
| Phosphorus | 237mg |
| Iodine | 35mcg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Grilled shrimp offers one of the best protein-to-calorie ratios available: 24g protein in just 99 calories. The selenium content (48mcg, 87% DV) supports thyroid function and acts as a powerful antioxidant.
Myth Busters
MYTH #1: Shrimp Is Too High in Cholesterol
TRUTH: While shrimp contains 189mg cholesterol per 100g, dietary cholesterol has minimal impact on blood cholesterol for most people. The American Heart Association confirms shrimp is heart-healthy due to low saturated fat (0.1g) and beneficial omega-3s.
MYTH #2: Shrimp Causes Weight Gain
TRUTH: Grilled shrimp is ideal for weight loss. At 99 calories with 24g protein and zero carbs, it provides maximum satiety per calorie. High protein increases metabolism by 20-30% during digestion.
MYTH #3: All Shrimp Is Full of Antibiotics
TRUTH: Wild-caught shrimp contains no antibiotics. Choose certified sustainable farmed shrimp or wild-caught varieties. Check labels for BAP, ASC, or MSC certifications indicating responsible sourcing.
MYTH #4: Shrimp Has No Nutritional Value
TRUTH: Shrimp is nutrient-dense: 87% DV selenium, 59% DV vitamin B12, 16% DV phosphorus, plus omega-3 fatty acids, iodine, and complete protein with all essential amino acids.
MYTH #5: Pregnant Women Should Avoid Shrimp
TRUTH: Fully cooked shrimp is safe during pregnancy and provides protein, iodine for fetal brain development, and omega-3s. FDA recommends 2-3 servings of low-mercury seafood weekly; shrimp qualifies.
MYTH #6: Grilled Shrimp Is High in Calories
TRUTH: At 99 calories per 100g, shrimp is lower in calories than chicken breast (165 kcal) or salmon (206 kcal). The ultra-low fat content makes it perfect for calorie-controlled diets.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 99 calories, 24g protein, 0g carbs. Highest satiety-to-calorie ratio. Boosts metabolism through thermic effect of protein. |
| Muscle Gain | | Complete protein with all essential amino acids, low fat allows room for carbs, quick-digesting for post-workout. |
| Diabetes Management | | Zero carbs, zero glycemic impact. Stabilizes blood sugar, provides sustained energy without insulin spike. |
| PCOS Management | | Zero carbs supports insulin sensitivity. High protein regulates hormones and reduces inflammation. |
| Pregnancy Nutrition | | Protein for fetal growth, iodine for brain development, B12 for neural development. Ensure fully cooked; limit to 340g/week. |
| Viral/Flu Recovery | | Easily digestible protein for immune repair, selenium boosts immune response, zinc aids recovery. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Grilled Shrimp
Grilled shrimp has zero impact on blood glucose, making it the perfect protein for diabetes management and blood sugar control.
Typical Glucose Response Curve
*Zero carbs means zero blood sugar spike. Individual responses may vary. Not medical advice.*
Pairing Tips for Balanced Meals
While shrimp doesn't spike blood sugar, pair it with these for complete nutrition:
- 🥦 Non-starchy vegetables (broccoli, cauliflower, zucchini) - Fiber and micronutrients
- 🥑 Healthy fats (avocado, olive oil) - Satiety and hormone support
- 🍚 Controlled portions of complex carbs (brown rice, quinoa) - Protein + carbs optimize glycogen storage
- 🥗 Leafy greens - Volume and nutrients with minimal calories
This combination provides sustained energy without blood sugar fluctuations.
Cultural Significance
Shrimp is one of the world's most consumed seafood, with rich cultural traditions across continents.
In India:
- Essential in coastal cuisines: Bengali, Goan, Malabari, Mangalorean
- Prepared as jhinga curry, konju pappas, chingri malai curry
- Coastal communities depend on shrimp fishing for livelihood
- Exported worldwide; India is among top shrimp producers
Global Impact:
- Most traded seafood globally (4.6 million tons annually)
- Consumed in every coastal culture from Mediterranean to Southeast Asia
- Economic lifeline for millions of coastal communities
- Growing focus on sustainable aquaculture practices
Compare & Substitute
Grilled Shrimp vs Similar Proteins (Per 100g)
| Nutrient | 🦐 Grilled Shrimp | 🐔 Chicken Breast | 🐟 Salmon | 🍳 Egg Whites |
|---|---|---|---|---|
| Calories | 99 kcal | 165 kcal | 206 kcal | 52 kcal |
| Protein | 24g | 31g | 25g | 11g |
| Carbs | 0g | 0g | 0g | 0.7g |
| Fat | 0.3g | 3.6g | 13g | 0.2g |
| Omega-3s | 315mg | 80mg | 2,260mg | 0mg |
| Cholesterol | 189mg | 85mg | 55mg | 0mg |
| Selenium | 48mcg | 31mcg | 46mcg | 20mcg |
| Best For | Weight loss, low-carb diets | Muscle building, high protein | Heart health, omega-3s | Ultra-low calorie |
Frequently Asked Questions
Is grilled shrimp good for weight loss?
Absolutely. Grilled shrimp is one of the best weight loss proteins with 24g protein and only 99 calories per 100g. The zero-carb profile fits keto and low-carb diets perfectly.
Why it works: High protein increases satiety by 60% compared to carbs; protein requires 20-30% more calories to digest (thermic effect); preserves muscle mass during calorie deficit.
Best practices: Eat 150-200g per meal paired with vegetables; avoid breading or heavy sauces; grill, steam, or air-fry without added oils.
Can diabetics eat grilled shrimp?
Yes, grilled shrimp is ideal for diabetes. With zero carbohydrates and zero glycemic impact, it won't raise blood sugar. The high protein helps stabilize glucose levels throughout the day.
Tips for diabetics: Pair with non-starchy vegetables and healthy fats; avoid sugary marinades or sauces; monitor blood sugar to confirm zero impact; include in lunch or dinner for sustained energy.
How much protein is in grilled shrimp?
Grilled shrimp contains 24g of complete protein per 100g (about 10-12 medium shrimp). This is a complete protein source with all nine essential amino acids needed for muscle growth and repair.
Comparison: More protein per 100g than eggs (13g), tofu (8g), or Greek yogurt (10g). Similar to chicken breast (31g) but with fewer calories.
What are the main health benefits of grilled shrimp?
Key Benefits:
- Muscle Growth & Repair: Complete protein with all essential amino acids
- Weight Management: Ultra-low calorie, high satiety
- Thyroid Health: 87% DV selenium supports thyroid hormone production
- Brain Function: Omega-3s and B12 for cognitive health
- Heart Health: Low saturated fat, beneficial omega-3s
- Metabolism Support: Iodine regulates metabolic rate
Is it safe to eat grilled shrimp during pregnancy?
Yes, fully cooked grilled shrimp is safe and beneficial during pregnancy. Provides protein for fetal growth, iodine for brain development, and omega-3s for neural development.
FDA Guidelines: 2-3 servings (227-340g) of low-mercury seafood weekly. Shrimp is in the "Best Choices" category. Always ensure shrimp is fully cooked (opaque, firm texture).
Avoid: Raw or undercooked shrimp, high-sodium preparations.
Are there any downsides to eating shrimp?
Potential Considerations:
- Shellfish Allergy: Common allergen; avoid if allergic
- Sodium: Check labels on prepared shrimp (fresh is best)
- Sourcing: Choose wild-caught or certified sustainable farmed
- Cholesterol: 189mg per 100g; not a concern for most people with healthy diets
- Purines: Moderate amounts; limit if you have gout
Best Practices: Buy from reputable sources, check for certifications (MSC, BAP, ASC), rinse before cooking to reduce sodium.
How many shrimp should I eat per serving?
General Guidelines:
- Weight Loss: 150-200g (15-20 medium shrimp) per meal - provides 36-48g protein
- Muscle Gain: 200-250g (20-25 medium shrimp) post-workout or with dinner
- General Health: 100-150g (10-15 medium shrimp) 2-3 times per week
- Pregnancy: Up to 340g per week (split into 2-3 meals)
Track your meals with NutriScan app to see how shrimp fits your personal protein and calorie goals.
How do I know if shrimp is fresh and safe?
Fresh Shrimp Signs:
- Mild, slightly sweet ocean smell (not ammonia or fishy)
- Firm texture, translucent appearance
- No black spots or discoloration
- Buy from refrigerated cases or frozen
Cooking Safety: Cook until opaque and firm (internal temp 145°F/63°C); shrimp curls into a "C" shape when fully cooked; discard if it smells off or has slimy texture.
