How much protein is in 2 pieces of shrimp tempura?

January 11, 2026 •

4 min read

The protein content in two pieces of shrimp tempura can vary significantly, ranging from as little as 2 grams to over 10 grams, depending on the size of the shrimp and the amount of batter. This wide range means a simple answer is impossible without considering several factors that influence the final nutritional value.

Quick Summary

The protein in a two-piece serving of shrimp tempura varies widely based on shrimp size and batter thickness. The deep-fried process adds significant carbohydrates and fat compared to plain shrimp.

Key Points

High Variability: The protein content in two pieces of shrimp tempura is not consistent and depends heavily on the shrimp size and batter thickness.
Size is Key: Large or jumbo shrimp yield significantly more protein per piece than smaller shrimp.
Batter Reduces Protein Density: The tempura batter primarily adds carbohydrates and fat, diluting the overall protein percentage of the final dish.
Less Protein than Plain Shrimp: For the same amount of shrimp, a grilled or boiled preparation will contain more protein and less fat and carbs than tempura.
Range of Values: Two standard-sized pieces typically contain between 6 and 8 grams of protein, but this can range from 2 to over 10 grams depending on the specific product.
Not a Protein-Focused Meal: Due to the frying, shrimp tempura is more calorie-dense and not the most efficient source of protein compared to other seafood options.

Understanding the Variation in Tempura Protein

Pinpointing the exact protein content in any two pieces of shrimp tempura is challenging due to a lack of standardization. Unlike a consistent food item like a protein bar, tempura is prepared with variable ingredients. The size of the shrimp used, the thickness of the batter, and even the cooking oil can alter the final nutritional outcome. While the shrimp itself is a lean, protein-rich food, the deep-frying process and added batter introduce a significant amount of carbohydrates and fats, effectively diluting the protein density.

Factors Influencing Tempura Protein

To accurately estimate the protein in your serving, consider these key variables:

Shrimp Size: The size of the shrimp is the most important factor. A large or jumbo shrimp can contain over 5 grams of protein on its own, whereas a small shrimp will contain far less. This means two jumbo pieces could have significantly more protein than two small ones.
Batter Thickness: The tempura batter, made from flour, egg, and water, contains minimal protein. A thicker batter adds more non-protein mass to the final product. A thinner, more traditional batter will mean a higher percentage of the final weight comes from the shrimp itself.
Recipe: Some recipes may use different types of flour or breadcrumbs (like panko) in the batter, which can slightly affect the final protein count. Homemade versions can be controlled more easily than restaurant or pre-packaged items.
Restaurant vs. Pre-packaged: As seen in different nutrition databases, pre-packaged and restaurant versions of shrimp tempura can have widely different nutritional profiles. For instance, some commercial products show a low protein percentage for a serving, while others suggest higher numbers.

Estimated Protein Range for Two Pieces

Given the variables, a general range is the most reliable way to understand the protein content. Based on nutritional data from various sources, a two-piece serving of shrimp tempura could contain anywhere from 2 grams to over 10 grams of protein.

Small, heavily battered pieces: As little as 1 gram per piece, totaling 2 grams for two.
Medium, standard pieces: Roughly 3-4 grams per piece, totaling 6-8 grams for two.
Large, jumbo pieces: Over 5 grams per piece, potentially exceeding 10 grams for two.

Shrimp Tempura vs. Other Shrimp Preparations

Comparing shrimp tempura to other cooking methods highlights the impact of batter and deep-frying. For those seeking maximum protein with minimal added fat and carbs, tempura is not the most efficient choice.


Preparation Method	Protein per 2 Pieces*	Calories per 2 Pieces*	Notes
Shrimp Tempura	~2–10 g	~86–200+ kcal	Varies greatly by size and batter; high fat and carbs from frying.
Grilled Shrimp	~10–12 g	~60–80 kcal	No added batter or oil; retains high protein content of the shrimp itself.
Boiled Shrimp	~10–12 g	~60–80 kcal	Similar to grilled, a simple, low-calorie, high-protein option.
Sautéed Shrimp	~10–12 g	~100–120 kcal	Adds some fat from cooking oil, but still a leaner choice than tempura.

Note: Estimates based on generic nutritional data and standard serving sizes of medium-to-large shrimp.

Nutritional Breakdown of Shrimp Tempura

While the protein content is the focus, it's important to consider the full nutritional picture. The deep-frying and batter process significantly change the nutritional profile of the inherent shrimp. The shrimp itself is a lean, high-protein food packed with micronutrients like vitamin B12, selenium, and iodine. However, the tempura preparation adds a substantial amount of fat, sodium, and carbohydrates.

For example, two pieces of a specific brand showed approximately 3g protein alongside 16g of fat and 13g of carbs. In contrast, a 100g serving of plain cooked shrimp provides 24g of protein with only 0.28g of fat and minimal carbs. This demonstrates that while the core ingredient is healthy, the tempura preparation changes it into a less nutritionally dense option.

Making Healthier Tempura Choices

If you enjoy shrimp tempura but want a healthier version, consider these tips:

Choose smaller portions: Limit your serving to just a few pieces to manage calorie, fat, and carb intake.
Use a light batter: For homemade versions, a very thin and light batter can reduce the amount of added carbohydrates and fat.
Opt for baked or air-fried versions: Some recipes use these methods to create a crispy texture with significantly less oil.
Focus on balance: Pair tempura with a large serving of fresh, raw seafood like sashimi and fresh vegetables to balance the meal.

Conclusion

In short, the answer to how much protein is in 2 pieces of shrimp tempura is not a fixed number. The amount can fluctuate dramatically, from 2 grams to over 10 grams, depending on the size of the shrimp and the preparation method. While shrimp is an excellent source of high-quality protein, the tempura batter and deep-frying process introduce substantial amounts of fat and carbohydrates. For those monitoring their macronutrient intake, it is important to be aware of these variations and consider leaner alternatives like grilled or boiled shrimp if protein optimization is the primary goal.

Evaluation of Protein (Nutritional Property) in some Shrimp Species Found in Coastal Waters of Pakistan by Three Different Methods

Frequently Asked Questions

While shrimp tempura rolls do contain protein from the shrimp, they also pack a significant amount of carbohydrates from the rice and batter, and fat from frying. For a more protein-focused sushi meal, consider choosing sashimi or nigiri.

The number of calories varies depending on the size and preparation. Two medium-sized pieces can range from 86 to over 200 calories, with much of the caloric content coming from the frying oil and batter.

Compared to plain shrimp, tempura is generally not considered a healthy choice due to the deep-frying process, which increases its fat and calorie content. It can be enjoyed in moderation as part of a balanced diet.

The cooking method itself does not alter the inherent protein content of the shrimp. However, adding a batter and frying, as in tempura, increases the overall weight and adds other macronutrients, which reduces the protein density relative to the total calories.

Yes, a thinner, traditional batter will result in a lower-calorie and lower-carb piece of tempura than a thicker batter. Some recipes also use different flours or breadcrumbs that can slightly alter the final nutritional profile.

Yes, in many cases, a single jumbo piece can contain more protein than two smaller pieces, as the protein content is directly correlated with the size of the shrimp used.

Yes, to make a healthier version at home, you can use a very light batter, air-fry or bake the shrimp instead of deep-frying, and serve with a lighter dipping sauce instead of a sugary one.