How Many Shrimp Are 20 Grams of Protein? A Comprehensive Nutrition Guide

October 22, 2025 •

3 min read

A 3-ounce (85-gram) serving of cooked shrimp provides an impressive 20.4 grams of high-quality, lean protein for just over 84 calories, making it an excellent dietary choice. Understanding how many shrimp are 20 grams of protein depends largely on the size of the shrimp, which can range from a handful of large ones to a moderate number of medium ones.

Quick Summary

Determining how many shrimp to eat for 20 grams of protein depends on the size of the shrimp. A standard 3-ounce serving offers this amount, but counting by individual pieces clarifies servings. Learn about shrimp's full nutritional profile, essential nutrients, and its place in a healthy diet.

Key Points

Serving Size: A standard 3-ounce (85g) serving of cooked shrimp provides about 20 grams of protein.
Size Variation: The number of shrimp needed for 20g protein depends on their size, ranging from approximately 5-7 large shrimp to over 10 medium ones.
Nutrient-Dense: Shrimp is a nutrient-rich food, providing selenium, vitamin B12, and omega-3 fatty acids, in addition to high-quality protein.
Heart-Healthy Option: Despite its dietary cholesterol, studies indicate moderate shrimp consumption is not linked to adverse cardiovascular effects in most people.
Low-Calorie Protein: With fewer than 100 calories per 3-ounce serving, shrimp is a great protein source for low-calorie diets and weight management.
Easy to Incorporate: Shrimp cooks quickly and can be added to various dishes like salads, stir-fries, and pastas for a fast and nutritious meal.

Deciphering Shrimp Protein by Size

When planning a meal, estimating protein intake can be straightforward with common meats, but seafood like shrimp requires considering size variations. A standard 3-ounce serving is the most reliable measure, consistently delivering around 20 grams of protein. However, as shrimp size varies dramatically from jumbo to small, the number of pieces required for this protein target also changes. A medium shrimp typically offers 1.5–2 grams of protein, while a large shrimp contains 2–3 grams. This means you might need anywhere from 5 to 13 shrimp to reach your goal, depending on their size.

How to Measure Your Shrimp Serving

For most home cooks, measuring by weight is the most accurate method. A food scale can ensure you hit the 85-gram (3-ounce) mark precisely. Without a scale, counting the pieces based on average size is a practical alternative. For example, some sources suggest that a typical 3-ounce serving size could contain approximately five large shrimp or up to seven medium-sized ones, while others note it could be a few more. For those specifically targeting 20 grams of protein, roughly five to seven large or medium shrimp is a solid estimation.

The Complete Nutritional Profile of Shrimp

Shrimp is more than just a protein source; it is a nutrient-dense food packed with essential vitamins and minerals. Despite historical concerns over its cholesterol content, research suggests moderate consumption does not adversely affect overall cholesterol profiles in most individuals. A typical 3-ounce serving is very low in fat and has fewer than 100 calories, making it an excellent choice for weight management.

Key Nutrients Found in Shrimp

Selenium: An important antioxidant that supports thyroid function and fights oxidative stress.
Vitamin B12: Crucial for energy production, brain health, and red blood cell formation.
Phosphorus: A mineral that plays a vital role in bone health and energy metabolism.
Astaxanthin: A carotenoid that gives shrimp its pink color and offers potent antioxidant and anti-inflammatory benefits.
Choline: Supports liver function and brain development.
Zinc: Essential for immune function and overall cellular metabolism.

A Comparison of Shrimp Sizes for 20g Protein

To better visualize the number of shrimp needed for 20 grams of protein, the following table provides a helpful comparison based on common classifications.


Shrimp Size Classification	Estimated Protein per Piece	Approximate Number for 20g Protein	Notes
Jumbo	~2-3 grams	7-10 pieces	Fewer pieces required; larger portion size.
Large	~2-3 grams	7-10 pieces	Common size for main dishes; easy to count.
Medium	~1.5-2 grams	10-13 pieces	Versatile for salads, pasta, and skewers.
Small	~1 gram or less	15+ pieces	Best for mixed dishes where protein is distributed.

Note: Protein content can vary slightly based on the species of shrimp, cooking method, and exact size.

Incorporating Shrimp into a Healthy Diet

Shrimp's versatility makes it a perfect addition to many healthy meals. Its lean protein content and quick cooking time make it an ideal choice for busy individuals. You can steam, grill, or sauté shrimp and add it to salads, stir-fries, pastas, or ceviche. To maximize its health benefits, opt for methods that don't require excessive oil or butter. Pair it with a variety of colorful vegetables and a complex carbohydrate source like brown rice or quinoa for a well-balanced meal.

Conclusion: Making the Right Choice for Your Diet

For those on a nutrition diet focused on lean protein, shrimp is an excellent and low-calorie option. Knowing how many shrimp are 20 grams of protein allows for precise meal planning, whether you're counting macros or simply aiming for a balanced intake. While the exact count varies by size, a 3-ounce serving consistently delivers this protein goal. By incorporating shrimp into your diet, you not only get a fantastic protein boost but also a host of other beneficial vitamins, minerals, and antioxidants. For further guidance on healthy eating strategies, consulting resources from authoritative sources like Healthline can provide valuable insights.

Frequently Asked Questions

The most accurate way is to weigh your shrimp. A 3-ounce (85-gram) portion of cooked shrimp contains roughly 20 grams of protein. Without a scale, estimate by counting pieces based on size—around 5-7 large shrimp or 10-13 medium shrimp will get you close to the target.

Yes, shrimp is an excellent source of lean protein. It is low in fat and calories, making it a great option for those looking to increase their protein intake without adding excess fat or calories to their diet.

Shrimp is rich in various nutrients, including selenium, vitamin B12, phosphorus, choline, and iodine. It also contains the antioxidant astaxanthin, which gives it its pink color.

For most healthy individuals, moderate shrimp consumption is not a concern for blood cholesterol levels. Current research suggests that dietary cholesterol has less impact on blood cholesterol than previously thought, and the beneficial omega-3s in shrimp can help.

Yes, shrimp is safe for pregnant women to eat in moderation as part of a balanced diet. However, they should limit their consumption to 2-3 servings per week and ensure it is cooked thoroughly.

To preserve its nutrients and keep the dish lean, healthy cooking methods such as steaming, grilling, or sautéing with minimal oil are best. Overcooking should be avoided as it can make the shrimp tough and rubbery.

Protein content is measured after cooking, as the weight changes. While the amount of protein itself doesn't change, a raw 100-gram serving will contain a different amount of protein than a cooked 100-gram serving. It is best to use cooked shrimp measurements for nutritional calculations.