How much protein is in 6 cooked shrimp?: Your Nutrition Guide

October 22, 2025 •

4 min read

A 3-ounce serving of cooked shrimp, which is roughly equivalent to 6-8 large shrimp, contains approximately 20-24 grams of high-quality protein. This makes the question of how much protein is in 6 cooked shrimp a popular one for those seeking to incorporate lean protein into their diet.

Quick Summary

Cooked shrimp are a concentrated source of lean protein due to moisture loss during cooking, with the amount of protein varying with shrimp size. A typical 3-ounce serving offers over 20 grams of protein, along with key minerals, vitamins, and antioxidants that benefit overall health.

Key Points

High-Quality Protein: A standard 3-ounce serving of cooked shrimp provides around 20-24 grams of high-quality protein.
Serving Size Matters: For a portion of 6 large cooked shrimp, the protein content is roughly 16 grams, though this varies with the shrimp's size and weight.
Nutrient-Dense Food: Beyond protein, shrimp is an excellent source of selenium, B12, iodine, and antioxidants like astaxanthin.
Low in Fat and Calories: When steamed or grilled, shrimp offers a low-calorie, low-fat way to boost protein intake, supporting weight management.
Cooking Affects Nutrition: Healthiest preparation methods are steaming, grilling, or boiling, as frying can add significant unhealthy fats and calories.
Heart Health Benefits: Nutrients in shrimp can support heart health, especially when prepared healthily, and concerns about dietary cholesterol are largely outdated.
Low Mercury Content: The FDA considers shrimp a "Best Choice" due to its low mercury level, making it a safe seafood option for frequent consumption.

The Protein Content in Cooked Shrimp

While the exact protein content can vary based on the size of the shrimp, a general calculation can be made based on standard serving sizes. According to the USDA, a 3-ounce (85-gram) serving of cooked shrimp contains around 20.4 grams of protein. This serving size typically translates to about 6 to 8 large shrimp. Therefore, you can estimate that 6 large cooked shrimp would provide approximately 16 to 20 grams of protein. The reason cooked shrimp appears to have a higher protein density than raw shrimp is that cooking removes water content, concentrating the nutrients.

Size and Weight Impact Protein Content

Shrimp are sold by count per pound, meaning the fewer shrimp per pound, the larger they are. This size difference directly impacts how many shrimp you need to reach a specific protein goal.

Small/Medium Shrimp: A higher number of individual shrimp is needed to reach a 3-ounce serving.
Large/Jumbo Shrimp: Fewer individual shrimp are required to meet the 3-ounce serving size, and thus, fewer are needed to hit the protein target of 20 grams.
Example: If six large shrimp weigh 85 grams, they will contain the 20+ grams of protein. If six medium shrimp weigh less, they will provide less protein.

The Full Nutritional Profile of Shrimp

Beyond its high protein content, shrimp is a powerhouse of essential vitamins and minerals, while remaining low in calories and saturated fat. A 3-ounce serving also contains beneficial omega-3 fatty acids.

Other Key Nutrients in Shrimp

Selenium: An antioxidant that helps protect against cell damage and supports thyroid function.
Vitamin B12: Crucial for nerve function and the creation of red blood cells.
Iodine: An important mineral for proper thyroid function and cognitive health.
Phosphorus: Plays a key role in maintaining bone health.
Antioxidant Astaxanthin: Responsible for shrimp's reddish color when cooked, this compound is known for its anti-inflammatory properties and potential benefits for brain and heart health.

Impact of Cooking Methods on Nutrition

The way shrimp is prepared significantly affects its overall nutritional value. The healthiest methods are those that add minimal extra calories or fat.

Healthy Preparation: Steaming, grilling, broiling, or sautéing with a small amount of heart-healthy oil like olive oil are the best options. Seasoning with herbs, spices, and citrus instead of heavy sauces keeps the dish lean and flavorful.
Less Healthy Preparation: Frying, especially deep-frying, adds a considerable amount of unhealthy fats and calories, which can counteract the lean benefits of the shrimp itself. Using heavy, cream-based sauces also increases the fat and calorie count.

Comparison: Shrimp vs. Other Protein Sources

Shrimp holds its own as a lean protein option when compared to other common sources. Its low-calorie and low-fat profile makes it a great choice for those monitoring their intake. The table below illustrates how a 3-ounce serving of cooked shrimp compares to other protein staples.

Protein Comparison: Shrimp vs. Common Sources


Protein Source	Serving Size	Approx. Protein (g)	Approx. Calories
Cooked Shrimp	3 ounces (85g)	20.4	84
Cooked Chicken Breast	3 ounces (85g)	26	200
Cooked Beef	3 ounces (85g)	22	230
Cooked Salmon	3 ounces (85g)	20	~175

Health Benefits of a Shrimp-Rich Diet

Regularly including shrimp in your diet, prepared in healthy ways, can offer numerous health advantages:

Supports Heart Health: Shrimp contains Omega-3 fatty acids and astaxanthin, both of which may help reduce the risk of heart disease.
Aids in Weight Management: The high protein content promotes feelings of fullness (satiety), which can help reduce overall calorie consumption.
Boosts Brain Function: The presence of choline, Vitamin B12, and omega-3s supports brain development and cognitive function.
Low Mercury Content: The FDA lists shrimp as a "Best Choice" seafood due to its low mercury levels, making it a safe option for most people, including pregnant women.

Simple Ways to Include Shrimp in Your Diet

Shrimp is versatile and can be incorporated into a wide variety of meals.

Add to Salads: Top a fresh salad with grilled or steamed shrimp for a protein-packed meal.
Make Skewers: Grill shrimp skewers with colorful vegetables like bell peppers and onions for an easy and healthy dinner.
Stir-Fries: Combine shrimp with a mix of vegetables and a light sauce for a quick and nutritious stir-fry.
Shrimp Tacos or Bowls: Use seasoned shrimp in tacos or bowls with avocado, salsa, and brown rice.
Light Pasta Dishes: Toss steamed shrimp with whole-wheat pasta, olive oil, garlic, and fresh herbs.

Conclusion

For anyone focusing on a nutritious diet, understanding how much protein is in 6 cooked shrimp confirms its status as an excellent, lean protein source. A standard serving offers a significant protein boost, alongside a wealth of vitamins, minerals, and antioxidants like astaxanthin, all for a relatively low calorie count. By opting for healthier cooking methods like steaming or grilling, you can maximize these nutritional benefits and effectively manage weight, support heart and brain health, and ensure a low-mercury seafood intake. Shrimp is a delicious and versatile way to enrich your diet with high-quality nutrients. For more detailed nutritional information on shrimp and other foods, consult resources from the U.S. Department of Agriculture.

Frequently Asked Questions

Six large, cooked shrimp, which is about a 3-ounce serving, contain approximately 84 calories. The total calorie count is low due to its high protein and low fat content.

No, recent nutritional research suggests that dietary cholesterol from foods like shrimp has a minimal impact on blood cholesterol levels for most people. What matters more is the saturated and trans fat content, which is very low in shrimp.

Yes, shrimp is an excellent food for weight loss. Its high protein content promotes feelings of fullness, helping to reduce overall calorie consumption, and it is low in calories and fat when prepared healthily.

While the protein itself doesn't increase, cooked shrimp has a higher protein concentration per gram of weight. This is because moisture is lost during the cooking process, shrinking the shrimp and concentrating the nutrients.

Opt for sustainably sourced, wild-caught shrimp where possible. Focus on healthy cooking methods like steaming, grilling, or baking, and avoid heavily breaded, fried, or cream-based preparations.

The protein content is dependent on the size and weight of the shrimp. A standard 3-ounce serving will have consistent protein, but the number of individual shrimp required to achieve that weight will differ based on their size.

Astaxanthin is a powerful antioxidant found in shrimp that may help protect against inflammation by neutralizing free radicals. Studies suggest it may also support heart and brain health.

Shrimp has low levels of mercury, and the FDA lists it as a "Best Choice" seafood. As part of a balanced diet, it can safely be consumed 2-3 times per week.