The terms shrimp and prawn are often used interchangeably. However, there are subtle differences between the two species of crustacean. One anatomical difference is in the side plates. The second side plate of a shrimp overlaps the first and third side plates, while the side plates of prawns continuously overlap one another from the front to the back. Another difference is that prawn females do not brood their eggs, but lay them and leave them to develop independently. Nutritionally, however, the two species are very similar, and they can be used interchangeably.
Serving Size
A serving of either shrimp or prawns is about 3 oz. The number in a serving depends on their size. Large specimens weight about 7 g each and there are approximately 12 per 3 oz. serving. Medium shrimp or prawns weigh about 6 g each and there are approximately 14 per 3 oz. serving. Small specimens weigh about 5 g each and there are approximately 17 per 3 oz. serving.
Benefits
Both shrimp and prawns are low-fat and a good source of protein and omega-3 fats. A 3 oz. serving of shrimp contains more than 11.6 g of protein and 81 mg of omega-3 fatty acids. However, there are 107 mg of cholesterol per serving, which is more than one-third of the daily recommended allowance for cholesterol.
Macronutrients
Each 3 oz. serving of shrimp or prawns contains about 60 calories, 0.8 g of carbohydrate, 11.6 g of protein, 0.9 g of total fat, 0.1 g of saturated fat, 107 mg of cholesterol and 0 g of fiber.
Minerals
One serving of shrimp or prawns provides nearly half of your daily requirement of selenium, with more than 25 mcg. Other minerals include 46 mg of calcium, 0.18 mg of iron, 19 mg of magnesium, 207 mg of phosphorus, 96 mg of potassium, 481 mg of sodium, 0.82 mg of zinc, 0.16 mg of copper and 0.03 mg of manganese.
Vitamins
Although shrimp and prawns are not a significant source of many vitamins, each serving contains 1.5 mg of niacin, 0.36 mg of pantothenic acid, 0.14 mg of vitamin B-6, 16 mcg of folate, 68.8 mg of choline, 0.94 mcg of vitamin B-12, 153 international units of vitamin A and 1.12 mg of vitamin E.
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