Shrimp is a popular and versatile seafood known for its mild flavor and lean protein content. For those tracking their diet, understanding the caloric impact of every component is crucial, and the calorie count of shrimp is particularly influenced by how it's prepared and its size. The low-calorie nature of plain shrimp makes it an excellent choice for a healthy diet, but the nutritional value can change dramatically once other ingredients are introduced.
The Calorie Impact of Shrimp Size
Not all shrimp are created equal, and their size plays a significant role in their caloric value. Shrimp are often categorized by the number it takes to make a pound (e.g., 31/40 count), which directly correlates to their individual size and weight. As the shrimp get larger, so does the calorie count per piece.
Raw Shrimp Calories Per Piece
- Tiny Shrimp: Approximately 4 calories each.
- Small Shrimp: Approximately 3.5–5 calories each. Two small raw shrimp contain about 7 calories.
- Medium Shrimp: Approximately 6–7 calories each. Two medium raw shrimp contain about 9 calories.
- Large Shrimp: Approximately 9–10 calories each. Two large raw shrimp contain about 10 calories.
- Jumbo Shrimp: Approximately 14 calories each.
The Change After Cooking
Cooking shrimp slightly changes the calorie count. For example, two large shrimp cooked with moist heat (like boiling or steaming) contain about 13 calories. This is a minor increase compared to raw shrimp and is mainly due to moisture loss. The major shifts in caloric content happen when additional fats and coatings are used.
How Cooking Methods Influence Caloric Intake
Adding fats, batters, and sauces to shrimp dramatically increases the final calorie count. While a simple poaching or steaming retains the natural low-calorie profile, methods like deep-frying can multiply the calories several times over.
Low-Calorie Cooking Methods
- Boiling/Steaming: This is one of the healthiest and lowest-calorie methods for preparing shrimp. As noted, two large boiled shrimp contain around 13 calories.
- Grilling: Grilling with just a light brush of olive oil or a dry spice rub adds minimal calories. Two large grilled shrimp might contain around 15-20 calories, depending on the oil amount.
- Sautéing: Sautéing in a small amount of oil is also a low-calorie option, especially with healthy fats like olive oil. Two large sautéed shrimp would likely fall in the 15-25 calorie range.
High-Calorie Cooking Methods
- Frying (Breaded): This method significantly increases the calorie count. A single large breaded and fried shrimp could contain 25-40 calories. Therefore, two large breaded and fried shrimp can have up to 50-80 calories, with two large fried shrimp explicitly cited at 36 calories in one database.
Caloric Comparison of Shrimp vs. Other Proteins
To put the low-calorie nature of shrimp into perspective, consider how it stacks up against other popular protein sources. The high protein-to-calorie ratio of plain shrimp makes it a superior choice for those looking to maximize satiety for fewer calories. The table below compares the nutritional information for a standard 3-ounce (85-gram) serving of various cooked protein sources.
| Protein Source | Calories (per 3 oz) | Protein (g) | Fat (g) | Key Advantage |
|---|---|---|---|---|
| Cooked Shrimp | 84 | 20.4 | 0.2 | Very low calorie, high protein |
| Chicken Breast | 165 | 31 | ~3.6 | Low fat, high protein |
| Sirloin Steak | 195 | ~24 | ~10 | High iron content |
| Salmon | 175 | ~22 | ~8 | High omega-3 content |
| Tofu | 76 | ~8 | ~5 | Plant-based, complete protein |
Additional Nutritional Benefits of Shrimp
Beyond being a high-protein, low-calorie food, shrimp offers a host of other health benefits that are often overlooked. It's packed with essential vitamins and minerals that support overall well-being.
Here are some of the key nutritional takeaways:
- Excellent Source of Selenium: Shrimp provides a significant portion of your daily recommended intake of selenium, an important antioxidant.
- Rich in Vitamin B12: This vitamin is crucial for nerve function and energy production.
- Contains Astaxanthin: This powerful antioxidant is responsible for shrimp's pink color and has been linked to fighting inflammation.
- Good Source of Choline: Choline is a vital nutrient for brain health and cell structure.
Tips for Cooking Low-Calorie Shrimp
To keep your shrimp dishes light and healthy, focus on cooking methods and flavorings that don't add unnecessary calories. Here are a few simple ways to prepare shrimp without compromising flavor:
- Poach in Broth: Instead of water, poach shrimp in a low-sodium chicken or vegetable broth with a bay leaf and some peppercorns for added depth of flavor.
- Skewer and Grill: Thread shrimp onto skewers with colorful vegetables like bell peppers, onions, and zucchini. Grill until the shrimp are pink and opaque for a smoky flavor.
- Use Citrus and Herbs: Marinate shrimp in a mixture of lemon juice, minced garlic, fresh parsley, and black pepper. This adds a ton of flavor for very few calories.
- Dry Seasoning Rubs: For a different flavor profile, use a spice rub with paprika, cumin, and chili powder. This works well for grilling or pan-searing with a non-stick spray.
Conclusion
For those counting calories, the answer to "how many calories do 2 shrimp have" is reassuringly low, especially when prepared without heavy additions. While two large raw shrimp are around 10 calories, this number can climb with different cooking methods, particularly frying. By choosing healthier preparation methods like steaming, boiling, or grilling and focusing on natural seasonings, you can enjoy shrimp as a lean, protein-rich, and nutritious addition to any meal, helping you stay on track with your health goals.
