Decoding Shrimp Size: The 16/20 Count in Grams
When buying shrimp, the number on the packaging, such as 16/20, indicates the approximate number of shrimp per pound. This count helps standardize shrimp sizes, with a lower count meaning larger shrimp. A 16/20 shrimp is categorized as 'Extra Jumbo', with 16 to 20 shrimp expected per pound. To find the weight of a single shrimp in grams, divide 454 grams (one pound) by the count range. For 16/20 shrimp, the average weight is between 22.7 and 28.3 grams per shrimp. Their size makes them suitable as a main component in various dishes and adaptable to different cooking methods.
Why Shrimp Size Matters for Your Diet
The size of shrimp influences cooking time and the nutritional value per piece. Larger shrimp, like the 16/20 size, offer a more substantial portion, aiding in diet-focused portion control. Knowing the approximate weight helps in tracking protein intake, especially for those monitoring macronutrients. As a low-calorie, high-protein food, shrimp size can impact overall calorie consumption, important for managing weight.
The Health Benefits of Shrimp in Your Diet
Shrimp is a nutrient-rich food and a valuable addition to a healthy diet. It is primarily composed of high-quality protein and water, providing a lean energy source. An 85-gram (3-ounce) serving is low in calories, contributing to satiety without excessive calorie intake.
Key Nutrients Found in Shrimp
- Iodine: Essential for thyroid function and brain health.
- Astaxanthin: An antioxidant linked to potential anti-inflammatory benefits for heart and brain health.
- Protein: Important for muscle maintenance and promoting fullness, which can assist with weight management.
- Omega-3 Fatty Acids: Beneficial for heart health; unlike many cholesterol-rich foods, shrimp is not high in unhealthy saturated fats.
- Minerals: Contains phosphorus, magnesium, potassium, and zinc.
While shrimp contains dietary cholesterol, current research suggests that for most individuals, consuming cholesterol in food does not significantly raise blood cholesterol levels. The focus for heart health is now more on reducing saturated and trans fats, which are low in shrimp.
Comparison of Common Shrimp Sizes
This table compares different shrimp sizes and their approximate weights, based on the count per pound, to help you choose the right size for your meals and diet.
| Shrimp Label | Count per Pound | Approx. Weight per Shrimp (grams) | Best For... |
|---|---|---|---|
| Colossal (U/15) | Under 15 | >30.3g | Main entrées, grilling, stuffed shrimp |
| Extra Jumbo (16/20) | 16-20 | 22.7-28.3g | Shrimp cocktail, stand-alone entrées, grilling |
| Jumbo (21/25) | 21-25 | 18.1-21.6g | Pasta dishes, sautéing, stir-fries |
| Extra Large (26/30) | 26-30 | 15.1-17.5g | Tacos, curries, mixed dishes |
| Medium (41/50) | 41-50 | 9.1-11.1g | Salads, pasta toppings, soups |
Healthy and Flavorful Ways to Enjoy Shrimp
Shrimp is a versatile ingredient that can be prepared in many healthy and delicious ways. The cooking method affects the nutritional value, so healthier techniques are preferable to deep-frying.
Smart Cooking Methods
- Steaming: A healthy method that maintains flavor and nutrients. For 16/20 shrimp, steaming for 5-6 minutes is usually adequate.
- Grilling: A quick option, especially for larger shrimp, which can be grilled on skewers with vegetables.
- Sautéing: Lightly searing shrimp in a healthy oil like olive oil with ingredients like garlic and lemon adds flavor without excessive fat.
- Baking: A simple method for larger shrimp, often baked on a sheet pan with other ingredients.
Meal Ideas for Your Nutrition Diet
- Shrimp Tacos: Use grilled or sautéed shrimp with a crunchy slaw, salsa, and Greek yogurt for a lean, high-protein meal.
- Shrimp Scampi: Prepare with zucchini noodles or whole wheat pasta, sautéing shrimp with garlic, lemon juice, and a small amount of olive oil.
- Avocado Shrimp Salad: Combine cooked, chilled shrimp with avocado, red onion, cilantro, and a lime dressing for a light and fulfilling dish.
- Sheet Pan Shrimp and Veggies: Roast shrimp with vegetables like broccoli or bell peppers seasoned lightly.
For more detailed information on incorporating a balanced diet into your lifestyle, the World Health Organization (WHO) offers comprehensive resources and recommendations.
Conclusion
Knowing how many grams is a 16/20 shrimp provides a practical basis for better dietary management and cooking. This extra jumbo shrimp, weighing about 22.7 to 28.3 grams each, is a nutritious food packed with protein, minerals, and beneficial antioxidants. By choosing healthy cooking methods and preparing them with wholesome ingredients, you can easily integrate shrimp into a balanced and flavorful nutrition diet that supports your health goals.
