Are prawns better for you than shrimp? A complete nutritional and culinary comparison

December 3, 2025 •

4 min read

Prawns and shrimp are scientifically distinct species of crustaceans, a fact often blurred by interchangeable culinary terms across regions. The question "Are prawns better for you than shrimp?" is common, but the answer largely lies in their surprising nutritional similarity and subtle differences in flavor and texture.

Quick Summary

Prawns and shrimp have remarkably similar nutritional profiles, both serving as excellent sources of lean protein, selenium, and heart-healthy omega-3s. The choice between them often comes down to personal taste, texture preference, and size for specific recipes.

Key Points

Nutritional Equivalence: Prawns and shrimp offer nearly identical nutritional benefits, including lean protein and low calories.
Cholesterol Concerns are Outdated: The high dietary cholesterol in both is not a concern for most people and is offset by their low saturated fat content and omega-3 fatty acids.
Subtle Taste and Texture Differences: Prawns can be slightly sweeter and firmer, while shrimp are often more delicate, but this can vary by species.
Culinary Versatility: Both crustaceans are highly versatile, with the choice often depending on the desired texture and flavor profile for a specific recipe.
Biological Distinction: Prawns and shrimp are biologically different, which can be observed through their physical anatomy, like leg structure and body shape.
Prioritize Sustainable Sourcing: Focus on sourcing methods rather than the specific type of crustacean, looking for certifications like MSC to ensure environmental responsibility.

Prawns vs. Shrimp: The Nutritional Showdown

For the vast majority of consumers, the nutritional differences between prawns and shrimp are negligible, making the two functionally identical from a health perspective. Both are celebrated for being low in calories and saturated fat while providing an impressive array of nutrients. A typical 3-ounce serving of either provides around 85-90 calories and a substantial 18-23 grams of lean protein. Beyond protein, their rich nutrient content includes selenium, vitamin B12, iron, and phosphorus.

Separating Fact from Fiction: The Cholesterol Myth

For years, prawns and shrimp were often vilified for their naturally high dietary cholesterol levels, and people were led to believe they were unhealthy. However, modern research has largely debunked this concern, showing that saturated fat intake, not dietary cholesterol, has the most significant impact on blood cholesterol levels. As both prawns and shrimp contain virtually zero saturated fat, they are considered heart-healthy choices. In fact, they also contain a favorable amount of healthy omega-3 fatty acids, which further supports cardiovascular health. Some minor variations have been noted in studies, with some finding slightly more omega-3s in certain prawn species, but this can be highly dependent on the species, diet, and water source.

The Subtle Art of Distinguishing Prawns and Shrimp

While nutritionally similar, prawns and shrimp are biologically and anatomically distinct, leading to differences in their culinary application. From a biological standpoint, shrimp belong to the suborder Pleocyemata, while prawns are part of the Dendrobranchiata suborder. A few physical cues can help differentiate them in their raw form:

Legs and Claws: Prawns typically have three pairs of claw-like legs, whereas shrimp have only one or two pairs.
Body Shape: Prawns have a straighter body because their body segments overlap from the tail up. In contrast, shrimp possess a more curled body shape, as the middle segments overlap the front and rear.
Habitat: While both can live in fresh and saltwater, commercially harvested shrimp are predominantly from saltwater, while prawns are more commonly sourced from freshwater environments.

Flavor, Texture, and Cooking Applications

Flavor differences between the two are often subtle and can be more influenced by their specific species, diet, and preparation than by the prawn/shrimp distinction. Some describe prawns as slightly sweeter with a firmer, meatier texture, making them excellent for grilling or dishes where they are the star. Shrimp, conversely, may have a more delicate, savory flavor, making them ideal for stir-fries, salads, or quick sautéing.

Choosing Your Catch Based on Recipe:

For a hearty skewer on the grill, the meaty texture of a large prawn is often preferred.
In a light pasta or a quick scampi, the delicate bite of shrimp works perfectly.
When simmering in a rich sauce, larger prawns can withstand longer cooking times without becoming tough.
For a simple seafood salad, smaller, more tender shrimp provide a great texture contrast.

Sourcing and Sustainability: An Ethical Consideration

In addition to nutritional value, responsible sourcing is a growing concern for many consumers. Both shrimp and prawns can be harvested sustainably, with certification programs from organizations like the Marine Stewardship Council (MSC) helping guide consumers toward environmentally friendly options. Wild-caught options, especially from well-managed fisheries, are often favored. However, some farming practices can have negative environmental impacts, such as habitat destruction or increased salinity in surrounding areas. Opting for certifications and researching sourcing can help minimize your environmental footprint.

Prawn vs. Shrimp: Side-by-Side Comparison


Feature	Prawns	Shrimp
Nutritional Profile	Very similar; excellent source of lean protein, selenium, B12, and omega-3s.	Very similar; also high in protein, selenium, B12, and omega-3s.
Saturated Fat	Negligible.	Negligible.
Habitat	Primarily freshwater, though some species are found in saltwater.	Predominantly saltwater, though some species live in freshwater.
Body Shape	Straighter, with overlapping shell segments.	Curled, with overlapping shell segments that create a distinct bend.
Claws	Three pairs on the first three legs.	One or two pairs, depending on the species.
Taste	Often described as slightly sweeter and meatier.	Generally more delicate and briny.
Texture	Firmer bite, holds up well to grilling and bold flavors.	Softer, more delicate flesh, ideal for quick cooking.
Cooking Time	Can require slightly longer cooking due to typically larger size.	Cooks very quickly, perfect for fast dishes.

Conclusion: The Bottom Line on Prawns vs. Shrimp

When weighing Are prawns better for you than shrimp?, the simple answer is that from a health standpoint, they are nearly identical. Both are fantastic sources of protein, low in fat, and rich in essential vitamins and minerals. The historical concern over high cholesterol has been shown to be largely unfounded. Therefore, the choice is less about superior nutrition and more about culinary application, size, and personal preference. Whether you choose the firmer, slightly sweeter prawn or the more delicate, savory shrimp, you're making a healthy choice. Your decision should ultimately be guided by your recipe, your budget, and the specific flavor or texture you desire, ensuring you enjoy a delicious and nutritious seafood meal.

For more information on seafood sustainability, check out the Marine Stewardship Council's website: Marine Stewardship Council.

Frequently Asked Questions

From a health perspective, there is no significant nutritional difference between prawns and shrimp. They both provide a similar amount of protein, calories, and key nutrients like selenium, and are low in saturated fat.

The high dietary cholesterol in prawns and shrimp is not typically a cause for concern. Current research suggests that saturated fat, of which they have very little, is more impactful on blood cholesterol levels.

Some connoisseurs note a subtle difference: prawns can have a sweeter, meatier flavor, while shrimp may be more delicate. However, the taste is often more dependent on the species, diet, and cooking preparation.

No, they are different species of crustaceans belonging to different suborders. They can be physically distinguished by their body shape (curved for shrimp, straighter for prawns) and leg structure.

Due to their typically larger size and firmer, meatier texture, prawns are often considered a better choice for grilling, as they hold up well to the high heat.

In most cases, yes. Prawns and shrimp can be used interchangeably in recipes, especially since they cook similarly and have comparable flavors. Just be mindful of the cooking time, as larger prawns may need a little longer.

The sustainability depends on the source, not the type of crustacean. Look for certifications from organizations like the Marine Stewardship Council (MSC) on the packaging to ensure you are buying from a responsibly managed fishery.