Shrimp is not a fatty fish. It’s not technically a fish at all. Shrimp is a crustacean, a type of shellfish, and it contains almost no fat: just 0.2 grams per 100 grams of cooked shrimp. That makes it one of the leanest protein sources you can eat from the sea.
Why Shrimp Isn’t Classified as Fish
The term “fish” in nutrition typically refers to finfish, which are vertebrates with backbones, fins, and scales. Shrimp are invertebrates with a hard outer shell and jointed legs. They belong to the crustacean family alongside lobster and crab. “Shellfish” is a commercial label rather than a strict scientific one, but the distinction matters nutritionally because crustaceans and finfish have very different fat profiles.
What Makes a Fish “Fatty”
Fatty (or oily) fish are species that store fat throughout their flesh rather than concentrating it in the liver. Salmon, mackerel, sardines, herring, and anchovies all qualify. The key feature is a high concentration of omega-3 fatty acids, specifically EPA and DHA, the two forms your body uses most readily for heart and brain health.
To put the difference in perspective: 100 grams of salmon contains about 5.4 grams of fat. The same amount of shrimp contains 0.2 grams. Per serving, salmon delivers roughly 9.2 grams of fat compared to shrimp’s 0.2 grams. That’s a roughly 46-fold difference.
Shrimp’s Omega-3 Content Is Minimal
Shrimp does contain some omega-3s, but the amounts are very small. A 3-ounce serving of shrimp provides about 26 milligrams of EPA and 26 milligrams of DHA, for a total of roughly 52 milligrams. Compare that to the same serving of salmon, which can deliver over 1,000 milligrams. If you’re eating seafood specifically to boost your omega-3 intake, shrimp won’t move the needle much.
The American Heart Association recommends two servings of fish per week, particularly fatty fish, for cardiovascular benefits. Shrimp counts as seafood in that recommendation, and eating it regularly is still associated with lower heart disease risk. But it shouldn’t be your only source of seafood if omega-3s are your goal.
What Shrimp Does Offer Nutritionally
Where shrimp falls short on fat, it makes up for in other areas. A 3-ounce serving has about 84 calories and 20 grams of protein, making it exceptionally protein-dense for its calorie count. It contains virtually no saturated fat, which is unusual for an animal protein. Shrimp also provides selenium, an antioxidant mineral, and astaxanthin, the pigment responsible for its pink color that functions as an antioxidant in the body.
The one nutritional quirk that trips people up is cholesterol. Shrimp is relatively high in dietary cholesterol compared to other shellfish. For years, this made doctors cautious about recommending it. But more recent data tells a more nuanced story. A large analysis published in Mayo Clinic Proceedings found that shrimp consumption was associated with a modest 7.1% rise in LDL (“bad”) cholesterol, but that increase was offset by a 12.1% rise in HDL (“good”) cholesterol. The net effect on the ratio between total cholesterol and HDL was actually favorable. Researchers attributed this to shrimp’s omega-3 content and its near-zero saturated fat.
How Shrimp Compares to Other Lean Seafood
If shrimp isn’t a fatty fish, it’s fair to ask where it fits. Nutritionally, shrimp sits in the same category as other lean, white-fleshed seafood: cod, tilapia, and other shellfish like crab and lobster. These are all high-protein, low-fat choices. They’re excellent if you want to keep calories low or reduce saturated fat intake, but they won’t replace the specific benefits of oily fish.
A practical approach is to mix both types into your weekly meals. Lean shellfish like shrimp for high-protein, low-calorie dishes, and fatty fish like salmon or sardines when you want the omega-3 benefits. That combination covers more nutritional ground than relying on either one alone.