Shrimp is one of the leanest protein sources you can eat. A 3-ounce serving contains less than 1 gram of total fat, with only a trace of saturated fat. For anyone watching their fat intake, shrimp sits well below chicken breast, fish fillets, and virtually every cut of red meat.
Fat and Protein in a Typical Serving
A 3.5-ounce (100-gram) serving of cooked shrimp delivers about 24 grams of protein and roughly 0.056 grams of saturated fat. Total fat hovers around 1 gram. That combination of high protein and near-zero fat is hard to match. A 3-ounce portion comes in at only about 84 calories, making shrimp one of the most calorie-efficient ways to hit your protein goals.
For comparison, a 3-ounce serving of skinless chicken breast has around 200 calories. Shrimp delivers a similar protein punch at less than half the calories, largely because of its minimal fat content.
The Fat That Is There: Omega-3s
The small amount of fat in shrimp is actually worth paying attention to. Per 100 grams, shrimp provides about 0.3 grams of EPA and 0.2 grams of DHA, two omega-3 fatty acids that support heart and brain health. That’s a meaningful dose for a food so low in total fat. You won’t get the omega-3 levels of salmon or mackerel, but shrimp still contributes to your intake in a way that most lean proteins simply can’t.
The American Heart Association’s 2026 dietary guidance highlights that eating nonfried fish and seafood is associated with lower risk of cardiovascular events. The benefits likely come from these omega-3 fats and from choosing seafood instead of higher-fat animal proteins like red meat.
How Cooking Changes the Fat Content
Plain shrimp is exceptionally lean, but how you prepare it makes an enormous difference. Steamed or braised shrimp contains about 1 gram of fat per 100 grams. Deep-fried shrimp jumps to over 12 grams of fat per 100 grams, more than a tenfold increase. The breading or batter absorbs oil during frying, transforming a nearly fat-free food into something much closer to fast food territory.
If you’re choosing shrimp specifically for its low-fat profile, stick with steaming, boiling, grilling, or sautéing with a small amount of oil. Shrimp cocktail, stir-fries, and grilled skewers all keep the fat content close to its natural baseline. Coconut shrimp, popcorn shrimp, and tempura shrimp do not.
What About Cholesterol?
Shrimp does contain more cholesterol per serving than most other proteins, which used to raise concerns. A 3-ounce serving has roughly 160 to 170 milligrams. But dietary cholesterol has less impact on blood cholesterol than scientists once believed, and shrimp’s extremely low saturated fat content works in its favor. Saturated fat is the bigger driver of blood lipid changes for most people, and shrimp has almost none of it.
If your doctor has specifically asked you to limit dietary cholesterol, it’s worth factoring shrimp into your daily total. For most people, though, the cholesterol in shrimp is not a practical concern, especially given everything else the food offers nutritionally.
How Shrimp Fits a Low-Fat Diet
Shrimp works well as a staple protein if you’re trying to reduce fat intake without sacrificing satisfaction or variety. It cooks quickly, pairs with almost any cuisine, and fills the protein role in a meal without adding meaningful calories from fat. You can eat a generous portion and still stay well under 100 calories.
The key is preparation. A grilled shrimp salad and a plate of fried shrimp are nutritionally different foods. The shrimp itself is one of the lowest-fat animal proteins available, but it can’t overcome a cup of frying oil.