Does Shrimp Contain Folate? The Nutritional Facts

January 6, 2026 •

3 min read

According to nutritional data, shrimp contains a modest amount of folate, a key B vitamin necessary for cell growth and DNA formation. Although not a primary source compared to leafy greens or fortified grains, it still contributes to overall folate intake.

Quick Summary

Shrimp provides a small but notable amount of folate, a vitamin vital for red blood cell formation and DNA synthesis. This guide details the specific folate content, compares it to other foods, and explains its importance for overall health.

Key Points

Folate Presence: Shrimp contains a small amount of folate, making it a contributor rather than a primary source of this vitamin.
Nutrient-Dense: Shrimp is a great source of protein and provides high levels of selenium, vitamin B12, and omega-3s, alongside other essential nutrients.
Dietary Comparison: Foods like beef liver, spinach, and legumes are far more concentrated sources of folate than shrimp.
Balanced Approach: Combining shrimp with other folate-rich foods like leafy greens or fortified pasta is the best way to boost your intake.
Cooking Methods: Steaming or sautéing shrimp is recommended to preserve nutrients, while deep-frying can be less beneficial.
Allergy Awareness: Individuals with shellfish allergies must avoid shrimp, as reactions can be severe.
Cholesterol Context: Though high in cholesterol, dietary cholesterol has a smaller impact on blood cholesterol for most people than once thought.

Folate in Shrimp: The Breakdown

Yes, shrimp contains folate, although the amount is not as high as that found in certain vegetables, legumes, or fortified foods. A standard 3.5-ounce (100g) serving of cooked shrimp provides around 24 micrograms (mcg) of folate, which is approximately 6% of the Recommended Dietary Allowance (RDA) for adults. While this contribution may seem small, it is part of shrimp's broader nutritional profile, which includes significant amounts of other crucial nutrients like protein, selenium, and vitamin B12.

Shrimp's Full Nutritional Profile

Shrimp is highly regarded for its low-calorie, high-protein content, making it a valuable addition to many diets. A 100-gram serving offers roughly 24 grams of protein, a minimal amount of fat, and is virtually carbohydrate-free. Beyond protein, shrimp is packed with minerals such as selenium, which is a powerful antioxidant, and phosphorus, which is vital for bone health. It also contains notable levels of choline and B vitamins, particularly B12.

The Role of Folate in the Body

Folate, or vitamin B9, is a water-soluble vitamin that plays a critical role in numerous bodily functions. One of its most important jobs is to help the body make DNA and other genetic material. This makes it essential for cell growth and tissue development, particularly during periods of rapid growth like pregnancy and infancy. Folate also works with vitamin B12 to produce red blood cells and prevent megaloblastic anemia.

Comparing Folate Content: Shrimp vs. Other Foods

When evaluating a food's contribution to your folate intake, it's important to understand where it fits in the broader spectrum. While shrimp is a decent source, it pales in comparison to some plant-based options and fortified foods. Below is a comparison table showcasing the approximate folate content per 100-gram serving for several common foods:


Food (100g serving)	Folate (mcg DFE)	Contribution to RDA (Adults)
Beef Liver, Braised	215 mcg	~54%
Spinach, Boiled	262 mcg (approx.)	~66%
Black-Eyed Peas, Boiled	210 mcg	~52%
Asparagus, Boiled	185 mcg (approx.)	~46%
Avocado, Raw	118 mcg	~29%
Cooked Shrimp	24 mcg	~6%

This comparison clearly illustrates that while shrimp is not a top-tier folate source, a balanced diet incorporating it alongside other folate-rich foods can help meet daily requirements. The benefit of shrimp is its diverse nutrient profile rather than relying on it for a single vitamin.

Maximizing Nutrient Intake from Shrimp

To ensure you're getting the most out of your shrimp, consider the cooking method. Steaming or sautéing shrimp for a brief period preserves its nutrient content better than deep-frying. Pairing shrimp with other folate-rich ingredients is a great strategy. For example:

Shrimp with Spinach: A simple stir-fry or salad with spinach and shrimp combines two good sources of folate.
Seafood Pasta with Fortified Pasta: Adding shrimp to a dish with enriched pasta ensures a significant folate boost.
Shrimp and Black Bean Tacos: This combination brings together seafood and a powerful legume source of folate.

Potential Downsides and Considerations

One common concern about shrimp is its cholesterol content. However, modern dietary guidelines suggest that dietary cholesterol has less impact on blood cholesterol levels for most healthy individuals than previously thought. For those with pre-existing conditions or sensitivities, monitoring intake is still advised. A more serious consideration is shellfish allergies, which can be severe and life-threatening for some individuals.

Lastly, sourcing is important. Research indicates that wild-caught shrimp may have a more desirable fat profile, while the quality of farmed shrimp can vary significantly depending on farming practices. Choosing sustainably sourced products is also a consideration for environmentally-conscious consumers.

Conclusion: Shrimp as a Complementary Source of Folate

In summary, shrimp does contain folate, but it is not a major dietary source of this vitamin. Its nutritional value lies in its rich blend of high-quality protein, selenium, vitamin B12, and other minerals that contribute to a healthy diet. For optimal folate intake, it is best to enjoy shrimp as part of a varied diet that also includes more concentrated sources like leafy greens, legumes, and fortified grains. Combining shrimp with these foods not only creates a delicious meal but also ensures a balanced intake of essential nutrients. While shrimp can be a part of meeting your folate needs, relying solely on it is not recommended given its comparatively low concentration of the vitamin.

Disclaimer: Always consult a healthcare provider or registered dietitian for personalized dietary advice.

Frequently Asked Questions

A 3.5-ounce (100g) serving of cooked shrimp contains approximately 24 mcg of folate, which accounts for about 6% of the daily recommended intake for adults.

Shrimp is not considered a primary source of folate when compared to other foods like leafy green vegetables, legumes, or fortified grains, which contain significantly higher amounts. It is better known for its protein and selenium content.

Some of the best food sources for folate include leafy green vegetables like spinach and kale, legumes such as lentils and black-eyed peas, asparagus, broccoli, and fortified foods like cereals and bread.

Folate is vital for DNA synthesis, cell growth, and the production of red blood cells. It is especially important during pregnancy to prevent neural tube defects in the developing fetus.

As a water-soluble vitamin, some folate can be lost during the cooking process, particularly with methods like boiling. Steaming or quickly sautéing can help preserve more of the vitamin.

Folate is the naturally occurring form of vitamin B9 found in foods like shrimp. Folic acid is the synthetic form used in supplements and fortified foods.

No, you should not rely on shrimp alone to meet your daily folate needs. It contains a relatively small amount compared to the recommended daily intake, so it should be consumed as part of a varied diet rich in other folate sources.