How much protein is in 12oz of shrimp? A detailed nutritional breakdown

October 27, 2025 •

3 min read

According to nutrition data, a 12oz serving of cooked shrimp can contain as much as 82 grams of protein. Knowing the exact protein content is essential for those monitoring their macronutrient intake, as the amount can vary significantly based on how the shrimp is prepared and whether it is weighed raw or cooked. This guide details exactly how much protein is in 12oz of shrimp and why the preparation method matters.

Quick Summary

This article explores the varying protein content in a 12oz portion of shrimp, comparing values for raw, cooked, and peeled preparations, highlighting how moisture loss affects density.

Key Points

Cooked vs. Raw: Cooked shrimp contains significantly more protein per ounce than raw shrimp due to moisture loss during cooking.
12oz Cooked Shrimp: A 12oz portion of cooked shrimp can contain approximately 82 grams of protein, according to some nutrition databases.
12oz Raw Shrimp: A 12oz portion of raw shrimp contains a lower amount of protein, around 46 grams, due to higher water content.
Peeled Weight: A 12oz portion of peeled and deveined shrimp yields about 61 grams of protein, different from cooked, shell-on weight.
More Than Just Protein: Shrimp also provides essential nutrients like selenium, B12, phosphorus, and omega-3s.
Method Matters: Cooking methods like frying add calories and fat, while steaming or grilling maintains the lean protein content.

Protein in 12oz of Shrimp: Raw vs. Cooked

The protein content in a 12oz portion of shrimp varies depending on its preparation. The main factor influencing this difference is moisture loss during the cooking process. When shrimp is cooked, it loses water, which concentrates the protein and other nutrients into a smaller overall weight. This means a 12oz portion of cooked shrimp will have a higher protein density per ounce than a 12oz portion of raw shrimp.

Protein in 12oz of Raw Shrimp

A 12oz portion of raw, mixed-species shrimp contains approximately 46 grams of protein. This represents a significant protein intake, though it is lower than a similarly sized portion of cooked shrimp. When preparing raw shrimp, it is important to remember that this protein count will increase slightly as the water evaporates during cooking.

Protein in 12oz of Cooked Shrimp

For a 12oz serving of cooked shrimp, the protein content can be considerably higher. Depending on the exact cooking method and type, the numbers can fluctuate. For example, a 12oz portion of generic cooked shrimp is reported to have around 82 grams of protein. In another instance, 12oz of cooked large shrimp contains about 55 grams of protein. This variation highlights the importance of checking specific nutritional information based on the type of shrimp and cooking method used.

What About Peeled and Deveined Shrimp?

If you purchase peeled and deveined shrimp, the protein content for a 12oz portion can also differ. A 12oz serving of peeled and deveined shrimp contains around 61 grams of protein. This figure is lower than the cooked, shell-on version because the initial weight includes the shell and other parts, which are removed before cooking.

Comparison of Shrimp Protein Content

This table provides a quick overview of how protein content differs across various preparations for a 12oz serving.


Preparation Method	Approximate Protein Content (12oz)	Primary Reason for Difference
Raw, Mixed-Species	46g	Higher moisture content dilutes nutrient density.
Peeled and Deveined, Raw Weight	61g	Weighed without the shell; higher protein density than raw, shell-on.
Cooked, Generic	82g	Cooking removes moisture, concentrating the protein.
Large, Cooked	55g	May vary by shrimp size and cooking method; usually lower density than smaller cooked shrimp.

Nutritional Benefits Beyond Protein

Shrimp is not only a fantastic source of protein but also offers a wealth of other essential nutrients. Incorporating shrimp into your diet can provide several health benefits:

Selenium: Shrimp is an excellent source of this powerful antioxidant, which plays a critical role in thyroid function and protecting the body from damage caused by free radicals.
Vitamin B12: This vitamin is vital for nerve function and the production of red blood cells. A 3-ounce serving can provide a significant portion of your daily needs.
Phosphorus: Essential for healthy bones and teeth, this mineral is abundant in shrimp.
Omega-3 Fatty Acids: Though not as high as fatty fish like salmon, shrimp provides a good dose of heart-healthy omega-3s.
Choline: Supports brain and nervous system health, and is found in high quantities in shrimp.

Choosing the Right Shrimp

When buying shrimp, you can choose between fresh, frozen, raw, or pre-cooked options. Your choice will depend on your cooking needs and convenience preferences. While frozen shrimp is often just as nutritious as fresh, it's a good idea to check the packaging for any added sodium or preservatives. The preparation method will also impact the nutritional profile, so opting for simple cooking methods like steaming, grilling, or boiling can help retain the lean protein content without adding excess fat or calories.

Conclusion

To answer the question of how much protein is in 12oz of shrimp, it is crucial to consider the preparation. A 12oz portion of cooked shrimp offers a substantial amount, with some data pointing to over 80 grams, making it an excellent source of lean protein. Raw shrimp will have a lower count, and the final value depends on moisture loss and specific cooking techniques. By paying attention to these details, you can accurately track your protein intake and enjoy the many nutritional benefits of this versatile seafood.

For more information on the health benefits of seafood, you can visit the Seafood Health Facts website.

Frequently Asked Questions

Yes, with up to 82 grams of protein in 12oz of cooked shrimp, it is an excellent source of high-quality, lean protein, especially for those with higher protein needs like athletes.

To get an accurate count, you should weigh the shrimp after it is cooked. A 100g serving of cooked shrimp generally has about 24g of protein, so you can scale that up for your portion.

Yes, different shrimp sizes can affect the final protein count per ounce, as moisture content and overall composition can vary. For example, 12oz of cooked large shrimp was reported to have 55g of protein, while generic cooked shrimp had more.

The main difference is due to moisture loss. A 12oz portion of cooked shrimp has a higher protein concentration than the same weight of raw shrimp. For example, 12oz cooked has 82g, while 12oz raw has 46g.

Yes, shrimp provides high-quality protein containing all the essential amino acids your body needs for muscle repair and daily energy.

Beyond protein, shrimp is rich in selenium, vitamin B12, phosphorus, choline, and provides some omega-3 fatty acids.

A standard serving size is typically 3-4 ounces. Based on this, a 3-ounce serving of cooked shrimp provides around 20-24 grams of protein, which is an excellent amount for most meals.