According to both the U.S. Department of Agriculture and the Mayo Clinic, seafood products such as shrimp are part of a healthy diet and most Americans should consider increasing these foods in their meal plans. The Mayo Clinic advises consuming seafood twice a week for its lean protein and essential fatty acids. Shrimp can vary in nutritional value based on the way it's cooked. The USDA provides nutrient information for breaded and fried shrimp, as well as shrimp cooked in moist heat.
Caloric Value
A 3-oz. serving of breaded and fried shrimp contains 206 calories, while a similar-sized serving of shrimp cooked in moist heat contains 101 calories. Most of the additional calories in breaded and fried shrimp come from the fat in the batter, as they have about 90 calories from fat, compared to the 13 for shrimp cooked in moist heat.
Fats
A 3-oz. serving of breaded and fried shrimp contains just over 10 g of total fat, while a 3-oz. serving of shrimp cooked in moist heat contains 1.45 g. Breaded and fried shrimp is higher in unhealthy saturated fat with 1.8 g per serving, compared to the 0.2 g in a serving of shrimp prepared in moist heat. Breaded and fried shrimp is also higher in healthy unsaturated fats with about 7.5 g per serving, while shrimp prepared in moist heat contain about 0.3 g. Excess amounts of saturated fat in the diet can result in high levels of blood cholesterol and cardiovascular disease, while unsaturated fats can reduce blood cholesterol and improve cardiovascular health.
Cholesterol and Sodium
A 3-oz. serving of breaded and fried shrimp contains 117 mg of cholesterol, while shrimp cooked in moist heat contains 179 mg per serving. Breaded and fried shrimp contains 292 mg of sodium per 3-oz. serving, and shrimp cooked in moist heat contains 805 mg. Cholesterol and sodium are two substances the body needs in small amounts, but can result in increased blood pressure and cardiovascular problems when consumed in excess. The USDA advises consuming less than 300 and 2,300 mg, respectively, of cholesterol and sodium.
Carbohydrates
A 3-oz. serving of breaded and fried shrimp contains 9.75 g of carbohydrates, while shrimp cooked in moist heat contains just 1.29 g. The majority of the carbohydrates in breaded and fried shrimp exist as starch, which represents more than half of its carbohydrates. Breaded and fried shrimp also contain a trace of both fiber and sugar with each 3-oz. serving. Most adults need about 225 to 325 g of carbohydrates each day, so a serving of breaded and fried shrimp and shrimp cooked in moist heat provide about 4 g and less than 1 percent of the typical adult's daily carbohydrate needs.
Protein
Breaded and fried shrimp and shrimp cooked in moist heat are high in protein. A 3-oz. serving of breaded and fried shrimp contains more than 18 g of protein. Shrimp cooked in moist heat contains over 19 g. Protein should account for 10 to 35 percent of your total calories, so an adult on a typical 2,000-calorie diet would require about 200 to 700 calories from protein each day, or about 50 to 175 g. A serving of both varieties of cooked shrimp represent about 11 to 37 percent of a typical adult's daily protein needs.
Vitamins and Minerals
Both breaded and fried shrimp and shrimp cooked in moist heat are abundant in many vitamins and minerals. Each variety of cooked shrimp contains calcium, iron, magnesium, phosphorous, potassium, zinc, copper, manganese and selenium. Breaded and fried shrimp also contains fluoride. Both types of shrimp contain B vitamins, vitamin A, vitamin E, vitamin D and vitamin K.
References
- Mayo Clinic: Healthy Diet; End the Guesswork With These Nutrition Guidelines; February 2011
- U.S. Department of Agriculture: Dietary Guidelines for Americans; 2010
- USDA National Nutrient Database for Standard Reference; Shrimp, Breaded and Fried...
- USDA National Nutrient Database for Standard Reference; Shrimp, Cooked, Moist Heat...
- Mayo Clinic: Dietary Fats; Know Which Types to Choose; February 2011
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