The Nutritional Power of 340g of Raw Shrimp
For those tracking their intake, knowing the precise nutritional information of 340 grams of shrimp is a game-changer. This specific quantity, roughly 12 ounces, is a powerhouse of lean protein, making it an excellent choice for a variety of diet plans. Based on raw, mixed-species data, the macronutrient profile is predominantly protein, with a very low contribution from fat and carbohydrates. This nutrient composition helps promote satiety and supports muscle maintenance without adding excess calories.
What 340 Grams of Shrimp Looks Like
Visualizing 340 grams of shrimp is crucial for portion control and meal planning. The number of individual shrimp you receive depends entirely on the shrimp's size classification, which is typically listed as a count per pound (e.g., 31/40, 51/60). For reference, 340 grams (12 oz) would contain roughly:
- Large (31/40 count per lb): Approximately 8-9 shrimp per 3 oz serving, so about 32-36 shrimp total.
- Medium (41/50 count per lb): About 10-11 shrimp per 3 oz serving, translating to around 40-44 shrimp.
- Small (51/60 count per lb): Roughly 12 oz (340g) would contain 51-60 pieces, according to one product listing. Understanding this variation is key, as a bag of 340g of medium shrimp will look much different than a bag of large ones. A 340g portion is substantial and is often more than a single serving, which is typically around 3 ounces (85g).
The Full Nutritional Breakdown
While the calories and macros are compelling, shrimp also provides a wealth of essential vitamins and minerals. Here is an overview of the key nutrients found in 340 grams of raw shrimp, based on USDA data:
| Nutrient | Value per 340g (raw) | Role in the Body |
|---|---|---|
| Calories | ~241 kcal | Energy source for bodily functions. |
| Protein | ~46 g | Essential for muscle repair, enzymes, and hormones. |
| Fat | ~3 g | Small amount, mostly healthy polyunsaturated fats. |
| Carbohydrates | ~3 g | Negligible for most low-carb diets. |
| Cholesterol | ~428 mg | Involved in hormone production; dietary impact is less significant than once thought. |
| Sodium | ~1924 mg | Important for fluid balance, but should be managed carefully. |
| Selenium | ~101 µg | Potent antioxidant that supports thyroid function. |
| Choline | ~275 mg | Supports brain and nerve health. |
| Vitamin B12 | ~4 µg | Crucial for nerve function and red blood cell formation. |
| Phosphorus | ~830 mg | Essential for bone health and energy metabolism. |
| Copper | ~1 mg | Key for iron absorption and immune function. |
Shrimp vs. Other Common Protein Sources
To put the nutritional value of 340g of shrimp into perspective, it's helpful to compare it to other popular sources of protein. The following table contrasts a 340g serving of raw shrimp with equivalent weights of uncooked, boneless, skinless chicken breast and 90% lean ground beef.
| Nutrient | 340g Raw Shrimp | 340g Raw Chicken Breast (est.) | 340g Raw 90% Lean Ground Beef (est.) |
|---|---|---|---|
| Calories | ~241 kcal | ~367 kcal | ~660 kcal |
| Protein | ~46 g | ~74 g | ~65 g |
| Fat | ~3 g | ~8 g | ~44 g |
| Saturated Fat | ~1 g | ~2 g | ~17 g |
| Cholesterol | ~428 mg | ~200 mg | ~270 mg |
As the table shows, shrimp is exceptionally low in both total fat and saturated fat compared to both chicken breast and lean beef, offering a leaner profile. While shrimp contains more cholesterol, modern research suggests dietary cholesterol has a lesser impact on blood cholesterol levels for most people than saturated fat.
Incorporating 340g of Shrimp into a Healthy Diet
Because 340g of shrimp represents a very generous single portion or multiple servings, it's a versatile ingredient. Here are a few ways to integrate it into healthy meal plans:
- Meal Prep: Divide the 340g into four 85g (3 oz) servings for quick, high-protein meals throughout the week. Pair each serving with a large portion of steamed or roasted vegetables and a complex carbohydrate like brown rice or quinoa.
- Family Dinner: Cook the entire 340g and serve it as the main protein for a family of four. A quick stir-fry with a variety of colorful vegetables is a simple and delicious option.
- Salad Topper: Use a 3-ounce portion to top a large salad, providing a satisfying, low-calorie, and high-protein lunch.
Conclusion: A Nutritious and Lean Choice
In conclusion, 340 grams of shrimp is a significant portion of a highly nutritious and low-calorie protein source. It is low in fat, high in essential vitamins and minerals, and very versatile for cooking. While it contains cholesterol, the latest dietary science indicates this is less of a concern than traditionally believed. For individuals managing their weight or looking to boost their protein intake, 340g of shrimp, split into appropriate servings, can be a valuable addition to a balanced and healthy diet.
For more information on the health benefits of seafood, you can visit the Seafood Health Facts website.
