The Nutritional Breakdown of 75g King Prawns
To determine precisely how much protein is in 75g of king prawns, it's crucial to consider whether they are raw or cooked, as the cooking process changes their weight due to water loss. For cooked, peeled prawns, the protein content per 75g serving is readily available through nutritional databases and supermarket product information.
Protein Content: Raw vs. Cooked
When examining the nutritional information for king prawns, you will notice a difference in the protein per 100g for raw versus cooked versions. A cooked serving will contain a higher concentration of protein per gram because moisture is lost during the heating process. For a 75g portion of cooked, peeled king prawns, the protein content typically falls in the range of 13.8 to 14 grams. In comparison, 75g of raw king prawns would contain slightly less, roughly 13.2 grams, based on an average of 17.6g per 100g raw.
The Complete Macronutrient Profile
Beyond just protein, a 75g serving of king prawns is a well-rounded nutritional choice. This small portion provides a complete protein source, containing all nine essential amino acids required by the body. The total caloric intake is also very low, making it an ideal option for those focusing on weight management. The low-fat and low-carbohydrate nature of prawns further enhances their reputation as a healthy addition to any diet. A 75g serving of cooked king prawns contains roughly 60 to 61 calories, less than 0.5g of fat, and minimal carbohydrates.
Essential Vitamins and Minerals
King prawns offer more than just lean protein. They are a valuable source of several key vitamins and minerals that support bodily functions. These include:
- Selenium: A potent antioxidant that protects cells from damage.
- B Vitamins: Essential for energy production and red blood cell formation, particularly vitamin B12.
- Iodine: Important for proper thyroid function.
- Zinc: Supports a healthy immune system.
- Phosphorus: Crucial for strong bones and teeth.
Comparison Table: King Prawns vs. Other Proteins (per 75g)
To put the protein content of king prawns into perspective, here is a comparison with other common protein sources, based on a cooked 75g portion.
| Protein Source | Protein (approx.) | Calories (approx.) | Notes |
|---|---|---|---|
| King Prawns | 14g | 61 kcal | Very low fat, high selenium and B12. |
| Chicken Breast | 23g | 125 kcal | Higher in protein, but also higher in calories and fat. |
| Salmon Fillet | 19g | 155 kcal | Higher in protein and omega-3s, but higher in calories. |
| Lean Beef Mince | 17g | 120 kcal | Lean but generally has more fat and calories than prawns. |
| Tuna (canned) | 24g | 80 kcal | Higher protein, but check sodium content. |
Potential Health Considerations and Sourcing
While king prawns offer numerous health benefits, it is important to be mindful of a few aspects. They naturally contain cholesterol, but they are low in saturated fat, meaning their effect on blood cholesterol levels is generally considered positive for healthy individuals. However, those with specific heart conditions should always consult a doctor. Additionally, sourcing matters. Due to potential environmental contaminants like microplastics, it's advisable to choose prawns from reputable sources with certifications like those from the Aquaculture Stewardship Council.
Conclusion
In conclusion, a 75g serving of cooked king prawns provides a solid and healthy dose of protein, approximately 14 grams. This makes them an excellent option for anyone looking for a low-calorie, lean protein source rich in essential vitamins, minerals, and antioxidants. Whether added to a salad, stir-fry, or curry, king prawns are a nutritious and versatile food that can support weight management and overall wellness. For more details on sourcing and nutritional values, consult credible sources like Nutritionix.
