Shrimp is a lean source of protein that makes a healthy addition to almost any diet. Although shrimp is a source of dietary cholesterol, you can still include it as part of a healthy diet. Knowing the nutritional value of raw shrimp can help you incorporate it into your diet plan.
Calories and Macronutrients
A 3-ounce serving of raw shrimp, all species, contains 60 calories. With just .86 grams of fat in 3 ounces, raw shrimp is a healthy alternative to fatty cuts of beef or dark-meat chicken, which offer substantial amounts of saturated fat. Shrimp provides 11.5 grams of protein for every raw 3 ounces, with all the amino acids your body cannot produce on its own.
Vitamins and Minerals
Raw shrimp is a minor source of vitamins A, D and E. It also contains most of the B vitamins, particularly niacin, with 1.5 mg, and B-12, with .94 mcg in each 3-ounce serving. Raw shrimp provides .18 mg of iron, 207 mg of phosphorus and .82 mg of zinc. These minerals help promote red blood cell and bone health as well as immune function.
Cholesterol
A 3-ounce serving of raw shrimp contains 107 mg of cholesterol. The American Heart Association recommends you limit your daily cholesterol intake to less than 300 mg per day. You do not have to avoid shrimp because of its cholesterol content, however. A study in the “American Journal of Clinical Nutrition” published in November 1996 found that diets including moderate amounts of shrimp do not adversely affect cholesterol levels in people with normal cholesterol levels. The American Heart Association includes shrimp in their “heart-healthy” nutritional guidelines.
Considerations
Shrimp is a shellfish, one of the seven categories of food attributed to over 90 percent of food allergies. Sauteeing shrimp scampi-style or deep-frying it transforms healthy raw shrimp into a calorie and fat disaster. Stick to steaming, boiling or grilling to preserve its low-calorie status.
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