How many shrimp to get 20g protein? Unpacking this Lean Protein Source

October 27, 2025 •

3 min read

According to the USDA, a 3-ounce (85-gram) serving of cooked shrimp contains approximately 20 grams of high-quality protein. Understanding how many shrimp to get 20g protein is key for anyone aiming to meet their daily intake goals with this low-calorie, nutrient-rich seafood.

Quick Summary

A 3-ounce portion of cooked shrimp offers about 20 grams of protein, a quantity that varies depending on the shrimp's size and cooking method. This article details the protein yield, compares shrimp to other protein sources, and provides nutritional tips for incorporating it into a healthy diet.

Key Points

Serving Size: A 3-ounce (85g) serving of cooked shrimp provides about 20g of high-quality protein.
Quantity Varies: The number of shrimp for 20g of protein depends on size; expect 5-7 large shrimp or more for smaller varieties.
Healthiest Cooking Methods: Grilling, steaming, and baking are recommended to preserve nutritional benefits and avoid excess fat and calories.
Rich in Micronutrients: Shrimp is packed with selenium, vitamin B12, iodine, and powerful antioxidants like astaxanthin.
Low in Fat and Calories: With minimal saturated fat, shrimp is a lean protein ideal for weight management.
Address the Cholesterol Myth: Research shows that the cholesterol in shrimp has less impact on blood cholesterol than saturated fat.

A standard 3-ounce serving of cooked shrimp, which is about 85 grams, provides approximately 20 grams of lean, high-quality protein. The exact number of individual shrimp needed to hit this target will vary based on their size. For example, you may need around 5 to 7 large shrimp, while a handful more may be required for smaller varieties. Regardless of size, shrimp offers a convenient and effective way to boost protein intake without adding significant calories or saturated fat.

The Protein Power of Shrimp by the Ounce

Shrimp is a nutritional powerhouse primarily composed of protein and water. The protein found in shrimp is considered 'complete,' meaning it contains all nine essential amino acids required for the body to function properly. This makes it an excellent building block for muscle repair, hormone creation, and overall bodily functions.

To break down the protein content:

A 3-ounce (85g) serving of cooked shrimp provides roughly 20.4 grams of protein.
A 100-gram serving of cooked shrimp contains about 24 grams of protein.
A single medium shrimp provides approximately 1.5 to 2 grams of protein.
A large shrimp offers a slightly higher yield, closer to 2 to 3 grams of protein.

This makes portion control relatively simple. If you're targeting 20 grams of protein, a modest, palm-sized serving of cooked shrimp is usually all that's required.

Factors Influencing Protein and Nutrition

While the base protein content is consistent, several factors can influence the overall nutritional profile of your shrimp dish:

Cooking Method

How you prepare your shrimp has a significant impact on its nutritional value. The healthiest methods are those that add minimal fat and calories.

Steaming or Boiling: These methods cook shrimp gently, preserving their texture and flavor with no added fats. For a healthy meal, cook them until they turn pink and opaque, which typically takes only a few minutes.
Baking or Grilling: Tossed with a little olive oil and spices, baking or grilling shrimp is another simple, healthy option. These methods deliver a juicy, flavorful protein without overdoing it on calories.
Frying: Battering and frying shrimp adds a substantial amount of unhealthy fats and calories, which can negate many of the natural health benefits.

Wild vs. Farmed Shrimp

The distinction between wild-caught and farmed shrimp is another consideration for some consumers. Wild shrimp eat a more natural diet, but farmed shrimp may have higher levels of omega-3 fatty acids depending on their feed. Some farmed shrimp may contain traces of antibiotics, so purchasing from reputable sources is wise.

Shrimp's Broader Nutritional Profile

Beyond protein, shrimp is a great source of a variety of vitamins and minerals.

Selenium: Crucial for thyroid health and DNA production, selenium also acts as a powerful antioxidant. A 4-ounce serving can provide 100% of your daily selenium needs.
Vitamin B12: Essential for nerve function and blood cell formation.
Iodine: Supports proper thyroid function and overall metabolism.
Choline: An important nutrient for liver health and brain function.
Antioxidant (Astaxanthin): Shrimp contains astaxanthin, a carotenoid antioxidant that offers anti-inflammatory benefits and may protect against neurological diseases.

The Cholesterol Myth

For many years, shrimp's high cholesterol content was a concern. However, modern research shows that dietary cholesterol has less of an impact on blood cholesterol levels for most people than saturated and trans fats. Since shrimp is very low in saturated fat, it's considered a heart-healthy choice when prepared correctly.

Comparing Shrimp to Other Protein Sources

To put shrimp's protein content into perspective, here is a comparison with other popular lean protein sources per a 100-gram serving:


Food (100g cooked)	Approximate Protein (g)	Approximate Calories	Approximate Saturated Fat (g)
Shrimp	24	99	0.2
Chicken Breast	31	165	1
Lean Beef	26	250	4

As the table shows, shrimp offers a slightly lower protein density than chicken breast or lean beef but boasts a significantly lower calorie count and minimal saturated fat, making it an excellent choice for weight management.

Conclusion

For those wondering how many shrimp to get 20g protein, a 3-ounce serving of cooked shrimp is the general guideline. This equates to roughly 5 to 7 large shrimp. Shrimp is a fantastic, lean protein source that is low in calories and rich in essential vitamins, minerals, and antioxidants. When incorporated into a balanced diet and cooked with healthy methods like steaming, grilling, or baking, it can be a delicious and nutritious part of your meal plan. By understanding the factors that influence its nutritional profile, you can make informed choices to support your health goals.

For more information on the health benefits of shrimp and other foods, consult authoritative nutrition websites such as GoodRx.com.

Frequently Asked Questions

A quick way to estimate 3 ounces is to use your palm as a guide. A serving of protein the size of your palm or a deck of cards is roughly 3 ounces.

Yes, there is a slight difference due to water loss during cooking. A 100-gram serving of raw shrimp has about 20g of protein, while the same weight of cooked shrimp has about 24g.

While fried shrimp still contain protein, the cooking method adds significant fat and calories. Opt for healthier methods like grilling, steaming, or baking to maximize the nutritional benefits.

Shrimp is considered a seafood with low mercury levels, making it a safer option than some other larger fish like swordfish or tuna.

For maximum flavor, you can sauté shrimp with a little olive oil, garlic, and spices. Grilling also imparts a smoky flavor, especially if you leave the shell on to keep the shrimp moist.

The nutritional value is comparable, but there can be differences. Wild shrimp may have a more natural diet, while some farmed shrimp might contain antibiotics. Check for certifications and sourcing information.

The dark line on the back of the shrimp is its digestive tract. While not harmful to eat, it is often removed for a more pleasant texture and appearance.