Is Shrimp Good for Weight Loss? Nutrition Facts and More

Is Shrimp Good for Weight Loss?

Many people looking to lose weight turn to seafood like shrimp as a healthy protein source. Shrimp is low in calories and fat compared to other animal proteins like beef or pork. However, as with any food, it's important to pay attention to portion sizes when eating shrimp.

Here's a closer look at the nutrition facts and weight loss potential of shrimp.

Nutrition Facts of Shrimp

A 3-ounce serving of cooked shrimp provides:

• Calories: 99
• Protein: 18 grams
• Fat: 1 gram
• Carbs: 0 grams

As you can see, shrimp is very low in calories and fat, while providing a good amount of filling protein. Protein helps control hunger and has a higher thermic effect than carbs and fat, meaning your body burns more calories digesting protein.

In addition to being low calorie, shrimp contains a variety of nutrients:

• Selenium: 74% of the Reference Daily Intake (RDI)
• Vitamin B12: 21% of the RDI
• Phosphorus: 20% of the RDI
• Iron: 10% of the RDI

Shrimp also contains some omega-3 fatty acids, which are linked to reduced inflammation and other health benefits.

Benefits of Shrimp for Weight Loss

Here are some of the top ways shrimp may promote weight loss:

Low in Calories

At just 84 calories in a 3-ounce serving, shrimp is one of the lowest calorie protein foods. Choosing lower calorie proteins like shrimp instead of high calorie meats can help cut overall calorie intake, creating a calorie deficit needed for weight loss.

High in Protein

Shrimp provides about 18 grams of protein per serving. Protein increases feelings of fullness and requires more energy for the body to digest than carbs or fat.

One study found that increasing protein intake to 30% of calories reduced late-night snacking and obsessive thoughts about food in overweight men. Another study showed that eating 30 grams of protein at meals reduced the amount of food and calories consumed later in the day.

Low in Fat

Shrimp contains very minimal fat, with just 1 gram of fat per serving. Diets higher in protein and low in fat may have beneficial effects on weight loss and metabolic health.

One study had overweight adults follow a diet with 30% of calories from protein foods. After 12 weeks, they lost 11 pounds while reducing their triglycerides and cholesterol levels.

Contains Omega-3 Fatty Acids

Although very low in overall fat, shrimp provides a small amount of omega-3 fatty acids. Getting more omega-3s from foods like shrimp may promote weight loss.

Studies show that omega-3 fatty acids increase feelings of fullness in overweight and obese individuals. They also reduce fat storage through their anti-inflammatory effects.

Downsides of Shrimp for Weight Loss

While shrimp can be included as part of a weight loss diet, there are a few downsides to consider:

High in Sodium

Shrimp contains sodium naturally, but a lot of the shrimp you find has been treated with a sodium solution to preserve freshness. Three ounces of shrimp can contain 200500 mg of sodium.

Consuming too much sodium may cause fluid retention and bloating, contributing to weight gain.

May be High in Cholesterol

Shrimp contains 166 mg of cholesterol per 3-ounce serving, which is 55% of the recommended daily limit. High cholesterol intake may negatively impact heart health.

However, dietary cholesterol may affect blood cholesterol less than previously thought. One study found that eating an additional 300 mg of cholesterol daily only increased total and LDL cholesterol levels by about 35%.

Still, its wise not to consume very high amounts of cholesterol to be on the safe side.

Often Cooked Unhealthily

Breaded and fried shrimp tend to be high in calories, refined carbs, and unhealthy fats that can promote weight gain. Eating shrimp this way negates its low-calorie properties.

Be sure to enjoy shrimp steamed, grilled, or in healthier recipes to maximize its weight loss benefits.

How Much Shrimp Per Day for Weight Loss?

To lose weight, it's recommended to eat 0.51 gram of protein per pound (12 grams per kg) of body weight per day.

For a 150-pound (68-kg) person, that would equal 75150 grams of protein daily. You can eat about 48 ounces (113227 grams) of shrimp to help meet your protein needs.

Spreading protein intake evenly throughout the day is ideal for appetite control and muscle protein synthesis.

Healthy Shrimp Recipes for Weight Loss

Here are some healthy recipe ideas to enjoy shrimp as part of a weight loss diet:

Cajun Shrimp and Sausage Sheet Pan Meal

Roasted shrimp, sausage, peppers, onions, and tomatoes tossed in Cajun seasoning.

Shrimp Avocado Salad

Shrimp, avocado, tomatoes, cucumber, and leafy greens make for a nutritious salad.

Zoodles with Shrimp in Tomato Cream Sauce

Zucchini noodles bulk up this dish and make it extra filling.

Citrus Shrimp and Kale Salad

Marinated shrimp over massaged kale and spinach for a protein and fiber-packed salad.

Thai Coconut Shrimp Soup

This creamy, comforting soup gets protein from shrimp and fiber from veggies.

The Bottom Line

Shrimp can be a nutritious addition to a diet for weight loss. It's low in calories and fat, yet high in satiating protein. Replacing high calorie meats with shrimp can help reduce overall calorie intake.

However, be mindful of portions. Shrimp is easy to overeat and is often paired with high calorie sauces. For the greatest benefits, enjoy shrimp steamed, grilled, or in lighter recipes.

At around 100 calories per serving, shrimp is a delicious protein to rotate into your diet when trying to lose weight.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.