Protein Content by Shrimp Size
The protein from a single piece of shrimp is directly related to its size. Because shrimp are sold by weight, the size of each piece determines its protein portion. Here is a general breakdown based on common size classifications, using USDA data and industry estimations.
Small Shrimp
These often have 51 to 60 or more pieces per pound. A single cooked small shrimp typically contains less than one gram of protein. For example, some nutritional data indicates a small shrimp has approximately 0.9 grams of protein. This makes them a minor protein source individually.
Medium Shrimp
Commonly found in the count range of 41 to 50 pieces per pound, medium shrimp provide a more substantial protein boost. A medium shrimp can contain roughly 1.5 to 2 grams of protein per piece. For example, 20 cooked medium shrimp contain about 14 grams of protein, averaging 0.7 grams each, though other sources estimate higher per-piece amounts.
Large Shrimp
Sold as approximately 31 to 40 pieces per pound, large shrimp are a popular size for many dishes. Each large shrimp can contain between 2 to 3 grams of protein. For instance, a single large shrimp (around 5.5g) is cited to have 1.3g of protein, while a 100g serving is around 24g.
Jumbo Shrimp
These are a larger and meatier option, typically 21 to 30 pieces per pound. A jumbo shrimp is one of the more significant protein sources per piece, offering approximately 2.3 grams of protein each.
Colossal Shrimp
The largest variety, with 15 or fewer pieces per pound, colossal shrimp offer the most protein per piece. A single colossal shrimp can contain an estimated 3+ grams of protein, based on average serving data for jumbo sizes.
Factors Affecting Shrimp Protein Content
While size is the most significant factor, other elements can influence the total protein in your meal:
- Cooking Method: Cooking concentrates nutrients as moisture evaporates. For instance, 100 grams of cooked shrimp (24g protein) has a higher protein concentration than 100 grams of raw shrimp (20g protein).
- Species Variation: Different shrimp species have slightly different nutritional profiles. A study on Pakistani shrimp found that the Black Tiger shrimp (Penaeus monodon) had a slightly higher protein content (16.13%) than other species like the Indian White shrimp (Fenneropenaeus indicus, 13.17%).
- Farming vs. Wild-Caught: The diet of farmed shrimp can be highly controlled to optimize protein content, while wild-caught shrimp's nutrition can vary based on its natural diet and environment.
Calculation and Use in Diet
To accurately calculate the total protein in your meal, the most reliable method is to use weight, not piece count. If you have a specific number of shrimp, you can weigh them and multiply by the protein per ounce or gram. For example, if you have 85 grams of cooked shrimp, you can expect about 20.4 grams of protein.
Lists of Shrimp Protein and Nutrients
- Lean Protein Source: Shrimp is primarily composed of protein and water, making it an excellent low-calorie, lean protein option.
- Nutrient-Dense: Beyond protein, shrimp is rich in essential vitamins and minerals, including selenium, choline, and Vitamin B12.
- Low in Carbs and Fats: It is a low-carb and low-fat food, especially when prepared without added butter or oil.
- High in Cholesterol: Shrimp is naturally high in cholesterol, but current research suggests that dietary cholesterol from foods like shrimp has a minimal impact on blood cholesterol levels for most people.
- Astaxanthin: Shrimp contains the antioxidant astaxanthin, which may help reduce inflammation and oxidative damage.
Comparison of Shrimp Protein by Size
| Shrimp Size (pieces per pound) | Approx. Weight per piece (cooked) | Estimated Protein per Piece (cooked) | Protein Concentration (per 100g) |
|---|---|---|---|
| Small (51–60+) | ~4 grams | < 1 gram | ~24g |
| Medium (41–50) | ~5–7 grams | 1.5–2 grams | ~24g |
| Large (31–40) | ~8–11 grams | 2–3 grams | ~24g |
| Jumbo (21–30) | ~11–15 grams | ~2.3 grams | ~24g |
| Colossal (U15) | >15 grams | 3+ grams (estimation) | ~24g |
Note: The protein concentration per 100g remains relatively constant regardless of size. The per-piece protein amount changes because the weight of each piece increases with size. Learn more about shrimp nutrition on Healthline: Is Shrimp Good for You? Nutrition, Calories & More
Conclusion
Understanding how much protein is in shrimp per piece depends on its size. A small shrimp offers under a gram of protein, while a jumbo piece can provide over 2 grams. For accurate tracking, weigh your portion, though using per-piece estimates based on size is practical. Regardless of size, shrimp is a low-calorie, nutrient-dense source of high-quality protein.
