Are Cooked Shrimp High in Calories? The Surprising Truth

November 14, 2025 •

3 min read

A standard 3.5-ounce (100g) serving of cooked shrimp contains fewer than 100 calories, a fact that surprises many people. The question, 'Are cooked shrimp high in calories?' is not as straightforward as it seems, with the answer depending heavily on the preparation method.

Quick Summary

Cooked shrimp are inherently low in calories and high in lean protein, but preparation methods like frying can drastically increase the calorie count. For healthy eating, focus on steaming, boiling, or grilling to maintain their nutritional benefits.

Key Points

Low in Calories: A standard 3.5-ounce serving of plain, cooked shrimp has under 100 calories, making it a very lean protein source.
High in Protein: That same serving provides around 24 grams of high-quality, complete protein, which is excellent for satiety and muscle health.
Preparation Matters: The calorie count drastically increases with high-fat cooking methods like deep-frying or rich, buttery sauces, not from the shrimp itself.
Rich in Nutrients: Shrimp is an excellent source of selenium, vitamin B12, iodine, and the antioxidant astaxanthin.
Cholesterol Myth Debunked: Modern research shows that dietary cholesterol in shrimp has little impact on blood cholesterol for most people; focus instead on saturated fat.
Ideal for Weight Loss: Its high protein and low-calorie nature makes shrimp a great food for feeling full on fewer calories, supporting weight management.

The Calorie Count of Plain Cooked Shrimp

When cooked without any added fats, sauces, or breading, shrimp are remarkably low in calories. A 3.5-ounce (100-gram) serving of plain, cooked shrimp contains approximately 99 calories. For context, this is significantly less than many other protein sources of a similar size. The majority of these calories come from its high-quality protein, which provides about 24 grams per serving. This makes shrimp a nutrient-dense food that promotes satiety without a heavy calorie load, a major benefit for those managing their weight.

The Preparation Method Makes All the Difference

While the shrimp itself is a lean protein, the ingredients and methods used to cook it are the primary factors that influence the final calorie count. Drowning shrimp in butter, deep-frying it, or covering it in creamy, high-fat sauces can transform a low-calorie food into a high-calorie one. Conversely, using minimal, healthy ingredients keeps the calorie count in check. The following are healthy ways to prepare cooked shrimp:

Boiling/Steaming: These methods cook the shrimp using water or steam, adding virtually no extra calories. They preserve the shrimp's natural flavor and delicate texture.
Grilling/Broiling: A quick brush of olive oil and a sprinkle of seasonings is all that's needed for a delicious grilled or broiled shrimp. The oil adds a small amount of healthy fat, but the overall calorie impact is minimal.
Sautéing: Pan-frying shrimp in a minimal amount of a heart-healthy oil, like extra-virgin olive oil, with garlic, herbs, and lemon juice is a great way to add flavor without excessive calories.
Stir-frying: Add shrimp to a vegetable-based stir-fry with a light sauce to create a balanced, low-calorie, and flavorful meal.

Nutritional Benefits Beyond the Calories

Beyond being a low-calorie protein source, cooked shrimp offers a wealth of other nutritional benefits that contribute to overall health. It is not only high in protein but also packed with essential vitamins and minerals.

Key Nutrients in Shrimp

High-Quality Protein: Crucial for muscle repair, immune function, and feelings of fullness.
Selenium: A powerful antioxidant that supports thyroid health and immune function.
Vitamin B12: Essential for nerve function and the production of red blood cells.
Iodine: A vital mineral for proper thyroid hormone production, which regulates metabolism.
Phosphorus: Important for bone health and energy production.
Astaxanthin: An antioxidant responsible for shrimp's pink color, which may have anti-inflammatory properties.

Debunking the Cholesterol Myth

For many years, shrimp was mistakenly avoided by health-conscious individuals due to its dietary cholesterol content. However, modern research has shown that dietary cholesterol has a negligible effect on blood cholesterol levels for most people. Instead, saturated fat is the main dietary driver of high LDL ('bad') cholesterol. Since shrimp is very low in saturated fat, it is considered a heart-healthy choice for most individuals.

Comparison: Cooked Shrimp vs. Other Proteins

To illustrate just how low in calories shrimp is, here is a comparison with other common protein sources, based on a 3-ounce (85-gram) cooked serving:


Protein Source	Approximate Calories	Approximate Protein	Notes
Cooked Shrimp	85-90	20g	Very low calorie, high protein, and nutrient-dense.
Chicken Breast	140-150	27g	Slightly higher in calories and protein than shrimp.
Yellowfin Tuna	110	25g	Very low in calories, comparable to shrimp.
Halibut	94	19g	Also very low in calories, similar to shrimp.
Steak (Sirloin)	230	25g	Significantly higher in calories and fat than shrimp.

Conclusion: A Nutritious and Lean Choice

In conclusion, the answer to 'Are cooked shrimp high in calories?' is a definitive no, as long as they are prepared with health-conscious methods. Their naturally low-calorie and high-protein profile, coupled with a rich array of essential vitamins and minerals, makes them an excellent addition to almost any diet. The key is to avoid high-fat preparation methods like deep-frying and excessive sauces. By choosing to boil, steam, grill, or sauté your shrimp with minimal added fat, you can enjoy a delicious and satisfying meal that supports your health and weight management goals. For further nutritional information, sources like WebMD provide additional details.

Frequently Asked Questions

A 100-gram serving of plain cooked shrimp contains approximately 99 calories. This number can vary slightly depending on the type of shrimp and cooking method.

The difference is significant. A 3-ounce serving of grilled shrimp contains about 85-95 calories, while the same amount of breaded and deep-fried shrimp can have 200-250 calories or more due to the added batter and oil.

Yes, eating shrimp daily is safe for most people as part of a balanced diet. Its high protein and low-calorie profile can help you feel full, supporting weight loss. Focus on healthy preparation and moderate portions.

For most people, the cholesterol in shrimp is not a concern. Research indicates that saturated fat has a greater impact on blood cholesterol levels than dietary cholesterol, and shrimp is low in saturated fat.

Not necessarily. Most 'fresh' shrimp are previously frozen and thawed. Frozen shrimp are often flash-frozen soon after harvesting, preserving their nutrients. The cooking method, not the frozen state, determines the healthiness.

The healthiest methods are those that add minimal fat and calories, such as boiling, steaming, grilling, or broiling. Lightly sautéing with a small amount of olive oil and seasonings is also a great option.

Plain cooked shrimp is relatively low in sodium. However, many ready-to-eat cooked shrimp or store-bought preparations can be high in sodium. Adding salt during cooking or using high-sodium sauces can also increase the sodium content.

Yes, shrimp is excellent for muscle building. Its high-quality protein provides all the essential amino acids needed for muscle repair and growth.