Understanding Protein in Prawns
Prawns offer high-quality, lean protein, though the protein per pack varies. It depends on the size of the pack. Raw prawns average around 20-24 grams of protein per 100g, while cooked prawns have slightly more per gram due to moisture loss. For example, a UK supermarket pack of cooked, peeled prawns might weigh 150g, and a raw pack could be 300g or more. This article guides you on calculating protein content for different pack sizes, and explores nutritional facts.
How to Calculate the Protein in Your Prawn Pack
Calculating the protein in your prawn pack is simple once you know the weight and state (raw or cooked). Most nutritional info is per 100g. If your pack is 150g and states 18.4g of protein per 100g, the calculation is:
- *Total protein = (Protein per 100g / 100) Total pack weight**
- Total protein = (18.4g / 100) * 150g = 27.6g
Many packs list info per half-pack or serving. A 150g pack might show a half-pack (75g) with 13.8g of protein, so a full pack would be double, 27.6g. Always check the nutrition label for accuracy. A 300g pack of raw prawns with 24g of protein per 100g would have 72g of protein total.
Raw vs. Cooked Prawns: What's the Protein Difference?
Cooked prawns often have a higher protein concentration by weight than raw prawns because cooking removes water, causing them to shrink. The protein remains the same, but it becomes more concentrated. For example, 100g of raw prawns might become 70-80g of cooked prawns, thus increasing the protein-to-weight ratio.
The Versatility of Prawns in High-Protein Meals
Prawns are versatile, boosting protein in many dishes. They are perfect for stir-fries, salads, pastas, and curries, and they cook quickly.
Example meal ideas:
- Prawn and Avocado Salad: A handful of cooked prawns with avocado, tomatoes, and lime dressing makes a high-protein, nutritious, low-calorie lunch.
- Garlic Butter Prawns: Sautéed prawns in garlic butter with lemon juice can be served with wholemeal bread as an appetizer.
- Prawn Curry: Combining prawns with curry sauce and vegetables provides a flavorful, protein-packed dinner.
Prawns vs. Other Protein Sources: A Nutritional Comparison
Compare prawns to other protein sources, using a 100g serving for a benchmark.
| Protein Source | Protein (g) per 100g | Calories (per 100g) | Fat (g) per 100g |
|---|---|---|---|
| Cooked Prawns | ~24g | ~71-115 kcal | ~0.5g-1g |
| Chicken Breast | ~31g | ~165 kcal | ~3.6g |
| Beef Steak | ~20g-26g | ~164-250 kcal | ~8.4g-18g |
| Tuna (canned in water) | ~25g | ~129 kcal | ~1g |
| Tofu (firm) | ~17g | ~145 kcal | ~8.7g |
Prawns offer a competitive protein amount, fewer calories, and less fat than many other sources. They are a lean, protein-rich option for many diets.
The Health Benefits Beyond Protein
Prawns are a good source of omega-3 fatty acids, beneficial for heart and brain health, and are also rich in selenium, zinc, and B vitamins like B12. Selenium is an antioxidant, protecting cells from damage. Prawns also have astaxanthin, a carotenoid with anti-inflammatory properties. For detailed info on prawns, consult the Food and Agriculture Organization (FAO) of the United Nations.
Factors Affecting Prawn Quality and Protein Content
The prawn's species, diet, and water temperature can influence protein content, but these variations are usually small for commercial products. Protein quality is consistently high, as prawns are a complete protein source, offering all essential amino acids. Choose sustainably sourced prawns, and avoid those with preservatives where possible.
Conclusion
How much protein is in 1 pack of prawns? It's a calculation based on pack weight and protein content per 100g, which varies based on whether the prawns are raw or cooked. A 150g pack of cooked prawns provides about 27-28g of high-quality protein, while a 300g pack of raw prawns may have over 60g. Prawns are an excellent choice for adding lean protein to your diet, providing numerous health benefits beyond their protein content. Check the nutrition label and choose responsibly sourced products.
Food and Agriculture Organization (FAO) - Nutritional requirements
