A 3-ounce serving of cooked shrimp (about 85 grams) contains roughly 84 to 100 calories, depending on the size and species. That makes shrimp one of the lowest-calorie protein sources you can eat, packing over 20 grams of protein into that small serving with almost no fat or carbohydrates.
Calories and Macronutrients per Serving
In a standard 3-ounce serving of plain cooked shrimp (no breading, no butter), you’re looking at about 84 calories, 20.4 grams of protein, 0.2 grams of fat, and 0.2 grams of carbohydrates. The FDA rounds this up to about 100 calories for the same portion size, likely reflecting slight variation across shrimp species and preparation methods.
To put those numbers in perspective, shrimp delivers about 5.9 grams of protein per ounce at only 28 calories. Skinless chicken breast, often considered the gold standard for lean protein, provides 18 grams of protein per 3-ounce serving at 101 calories. Ounce for ounce, shrimp actually edges out chicken breast on the protein-to-calorie ratio, giving you more protein per calorie than almost any other common food.
How Cooking Method Changes the Count
Those calorie counts apply to shrimp cooked with moist or dry heat and nothing else added. The moment you bread and fry shrimp, you can easily triple or quadruple the calorie count. A single piece of breaded, deep-fried shrimp can run 50 to 75 calories, meaning a plate of 10 pieces could hit 500 to 750 calories before any dipping sauce.
Grilling, steaming, boiling, and sautéing in a small amount of oil all keep the calorie count relatively low. A tablespoon of butter or oil adds about 100 to 120 calories, so even a light sauté will roughly double the total for your serving. If you’re tracking calories closely, steaming or boiling is the leanest way to prepare shrimp.
Omega-3 Fats in Shrimp
Despite being almost fat-free overall, shrimp contains a meaningful amount of omega-3 fatty acids. Per 100 grams, shrimp provides about 500 milligrams of combined EPA and DHA, the two omega-3s most strongly linked to heart and brain health. That’s less than salmon or sardines, but it’s a solid contribution for a food with barely any total fat.
Cholesterol: Less of a Concern Than You’d Think
Shrimp has a reputation for being high in cholesterol, and the numbers back that up on the surface: a 3-ounce serving contains about 179 milligrams. For years, that kept shrimp on the “eat sparingly” list. But researchers at the University of Illinois Extension and elsewhere have found that moderate shrimp consumption does not raise blood cholesterol in a harmful way, largely because shrimp is so low in saturated fat. Saturated fat has a much bigger influence on your blood cholesterol than the cholesterol you eat directly.
Watch the Sodium in Frozen Shrimp
This is where many people get tripped up. Fresh shrimp contains about 101 milligrams of sodium per 3-ounce serving, which is only 4% of the recommended daily limit. Frozen shrimp, however, is a different story. Manufacturers commonly add sodium tripolyphosphate and other sodium-based preservatives to prevent moisture loss during thawing, and the result is dramatic: a 3-ounce serving of nonbreaded frozen shrimp can contain up to 800 milligrams of sodium, roughly 35% of your daily limit.
If sodium matters to you, check the ingredients list on frozen shrimp packaging. Look for brands that list only shrimp (and possibly water) with no added preservatives. Or buy fresh shrimp when possible and freeze it yourself.
How Shrimp Compares to Other Proteins
- Shrimp (3 oz, cooked): ~84 calories, 20.4g protein, 0.2g fat
- Chicken breast (3 oz, cooked): ~101 calories, 18g protein, 2-3g fat
- Salmon (3 oz, cooked): ~175 calories, 19g protein, 10g fat
- Ground beef, 90% lean (3 oz, cooked): ~196 calories, 20g protein, 11g fat
Shrimp wins the calorie contest handily. It provides comparable protein to all of these options while carrying a fraction of the calories and fat. The tradeoff is that fattier fish like salmon deliver significantly more omega-3s, and beef provides more iron and zinc. But if your primary goal is maximizing protein while minimizing calories, shrimp is hard to beat.
Serving Size and Practical Portions
A 3-ounce serving of cooked shrimp is roughly 12 to 15 medium shrimp or about 5 large (jumbo) shrimp, depending on the size grade. Most people eating shrimp as a main course will consume 6 to 8 ounces, which brings the calorie total to roughly 170 to 270 calories for a generous plate of plain cooked shrimp. Even at double or triple the standard serving, it remains a remarkably low-calorie meal, provided you keep the preparation simple.