How Many Calories Are in Garlic Prawns? A Detailed Breakdown

December 6, 2025 •

3 min read

The average 100g serving of plain cooked prawns contains only around 100-115 calories, making them a very lean protein source. However, the real question is how many calories are in garlic prawns, as the preparation method can significantly alter this total with the addition of high-fat ingredients. This guide breaks down the calorie count and provides healthier cooking alternatives.

Quick Summary

The calorie count of garlic prawns varies drastically depending on preparation, primarily due to added fats like butter or oil. Plain prawns are low in calories, but heavy sauces can increase the total significantly, impacting nutritional value.

Key Points

Calorie variability: The calorie count in garlic prawns depends heavily on the amount of oil, butter, or cream used in the recipe, not the prawns themselves.
Prawns are low-calorie: Plain cooked prawns are a lean source of protein, typically containing only 100-115 calories per 100g.
Fat is the main factor: The primary reason garlic prawns become high in calories is the addition of high-fat ingredients, which can add hundreds of calories per serving.
Healthy alternatives exist: Using minimal oil, lemon juice, or wine instead of cream or excessive butter can drastically reduce the calorie content.
Rich in nutrients: Despite the potential for a high calorie count based on preparation, prawns remain a good source of protein, omega-3s, and essential vitamins and minerals.

Understanding the Base: Plain Prawns

Before delving into the garlic-infused versions, it's crucial to understand the fundamental nutritional value of the star ingredient itself. As a lean seafood, prawns offer a substantial protein boost with minimal calories.

Low in calories: A 100g portion of plain cooked prawns contains approximately 100-115 calories.
High in protein: The same 100g serving delivers an impressive 20-25 grams of high-quality protein, which is vital for muscle repair and satiety.
Low in fat: Prawns are naturally very low in fat, with less than 2 grams per 100g serving.
Rich in nutrients: They provide essential vitamins and minerals, including selenium, iodine, and Vitamin B12.

The Calorie Culprits: Fats and Sauces

While prawns are inherently low-calorie, the ingredients used to transform them into garlic prawns are often rich in fats, drastically increasing the final calorie count. The main culprits are butter, oil, and cream.

For example, just one tablespoon of olive oil contains about 120 calories, and a single tablespoon of butter adds over 100 calories. A typical restaurant or home recipe might use multiple tablespoons of fat, plus cream, easily doubling or tripling the calorie count of the original prawns alone.

Calorie Comparison: Recipe Variations


Recipe Type	Key Ingredients	Calorie Estimate (Per Serving)	Main Calorie Source
Simple Sauté	Prawns, garlic, small amount of olive oil	180-250 kcal	Olive oil
Creamy Garlic Prawns	Prawns, butter, cream, garlic	350-500+ kcal	Cream and butter
Garlic Prawn Scampi	Prawns, butter, white wine, garlic	350-400 kcal	Butter
Light Garlic Prawns	Prawns, garlic, herbs, lemon juice, minimal oil	150-200 kcal	Minimal olive oil, prawns

Tips for a Lower-Calorie Garlic Prawn Dish

For those who want to enjoy the flavor of garlic prawns without the added calories, several modifications can be made during preparation:

Swap Butter for Oil: Use a smaller amount of heart-healthy olive oil instead of butter.
Reduce Fat: Use just one tablespoon of oil or less to sauté the garlic and prawns. You can also use a non-stick pan to minimize the need for oil.
Choose Lighter Liquids: Opt for lemon juice, white wine, or broth to create a flavorful sauce instead of heavy cream.
Focus on Herbs: Increase the amount of fresh herbs like parsley, cilantro, or chili flakes to boost flavor without adding calories.
Grill or Roast: Instead of pan-frying, consider grilling or roasting your garlic prawns. This cooking method requires very little added fat.
Serve with Veggies: Pair your prawns with a large serving of steamed or roasted vegetables rather than pasta or rice to keep the overall meal's calorie count low.

The Health Benefits of Prawns

Beyond the calorie count, prawns offer excellent health benefits, regardless of how they are prepared. They are a valuable addition to a balanced diet, providing essential nutrients that support overall well-being.

Excellent source of protein: Supports muscle growth and repair.
Rich in antioxidants: Prawns contain astaxanthin, an antioxidant that gives them their pink color and may help protect cells from damage.
Good source of omega-3s: Although not as high as oily fish like salmon, prawns still contribute to your intake of heart-healthy fatty acids.
Provides crucial vitamins and minerals: They are packed with selenium, iodine, and B vitamins, which are important for thyroid function, immune health, and energy production.

Can you eat prawns if you have high cholesterol?

Research has shown that while prawns contain dietary cholesterol, they are also low in saturated fat and high in beneficial omega-3 fatty acids, which can have a neutral or even positive effect on blood cholesterol levels for most people. However, individuals with high cholesterol or a history of heart disease should consult a doctor or nutritionist for personalized dietary advice. The British Heart Foundation also recommends shellfish as part of a balanced diet.

Conclusion

The number of calories in garlic prawns is not a fixed figure, but a variable based on the recipe and ingredients used. While prawns themselves are a lean, nutritious, and low-calorie food, the addition of fats like butter, oil, and cream in a garlic sauce can significantly increase the total. By opting for lighter preparations, using less fat, and incorporating lemon juice or white wine, you can create a delicious and healthy garlic prawn dish that aligns with your dietary goals. For the most accurate calorie information, always calculate the nutrition based on your specific ingredients and portion sizes.

Frequently Asked Questions

Creamy garlic prawns, made with butter and cream, are significantly higher in calories. A single serving can contain anywhere from 350 to over 500 calories, depending on the amount of cream and butter used.

To lower the calorie count, use less oil, swap butter for a small amount of olive oil, and replace heavy cream with lemon juice, white wine, or broth for flavor.

Yes, garlic butter shrimp is typically high in calories. The rich, savory flavor comes from a generous amount of butter, which is dense in calories.

A healthy alternative is to sauté prawns in a non-stick pan with a minimal amount of olive oil, garlic, and fresh herbs, finishing with a squeeze of lemon juice.

Yes, prawns themselves are naturally very low in calories, making them an excellent choice for a weight-conscious diet.

Cooking methods that use less added fat, such as grilling or roasting, result in a much lower calorie count compared to pan-frying with generous amounts of butter or oil.

Yes, when prepared in a healthy, low-calorie way, prawns can support weight loss due to their high protein content, which promotes satiety and helps reduce overall calorie intake.