Is eating shrimp as healthy as eating fish? A Nutritional Comparison

November 2, 2025 •

3 min read

With shrimp accounting for about half of all seafood consumed in the U.S., many people wonder if it offers the same health benefits as fish. Is eating shrimp as healthy as eating fish, or are their nutritional profiles entirely different? The answer depends heavily on which nutrients you prioritize in your diet.

Quick Summary

A comparison of shrimp and fish reveals distinct nutritional differences, including varying levels of omega-3s, protein, vitamins, and minerals. Dietary considerations should also account for cholesterol, mercury levels, and cooking methods. Both can be part of a healthy diet through a balanced approach.

Key Points

Distinct Nutritional Profiles: Shrimp is low-calorie and high in protein and selenium, while fatty fish excels in omega-3s, vitamin D, and B vitamins.
Different Heart Health Benefits: Fatty fish offers more protective omega-3s, but shrimp is still heart-healthy due to its low saturated fat content.
Low Mercury Content in Shrimp: As a smaller crustacean, shrimp is generally very low in mercury, making it a safe option for frequent consumption.
Cholesterol Concern is Largely Debunked: The high cholesterol in shrimp is not a major issue for most people, as dietary cholesterol has less impact on blood cholesterol than saturated fat.
Preparation Matters: Healthy cooking methods like grilling or baking are crucial for both, as frying can add unhealthy fats and negate health benefits.
Prioritize Variety: The healthiest diet includes a variety of seafood to maximize the intake of different nutrients and minimize exposure to potential contaminants.

The Nutritional Breakdown: Shrimp vs. Fish

When evaluating the health benefits of seafood, it’s essential to look beyond the surface. Shrimp and fish, while both popular protein sources from the sea, offer different nutritional advantages. Here is a detailed comparison to help you understand what each brings to your table.

Comparing Macronutrients and Calories

At a fundamental level, both shrimp and fish are celebrated for their high protein content. For example, a 100-gram serving of shrimp is rich in protein, similar to many types of fish. However, the key differences often lie in the fat and calorie content. Fatty fish like salmon and mackerel contain significantly more calories and beneficial fats than the lean, low-calorie profile of shrimp. This makes shrimp an excellent choice for those focused on high protein and low-calorie intake.

A Deeper Dive into Omega-3 Fatty Acids

Omega-3 fatty acids, particularly EPA and DHA, are a major selling point for seafood, known for their powerful anti-inflammatory effects and benefits for heart and brain health.

Fatty Fish: Species such as salmon, herring, sardines, and trout are renowned for being some of the best dietary sources of omega-3s. These essential fats are crucial for lowering blood pressure and reducing the risk of heart disease.
Shrimp: While shrimp do contain some omega-3s, their levels are considerably lower than those found in fatty fish. A notable exception is the Argentine red shrimp, which has a higher omega-3 concentration than some other varieties.

High-Value Vitamins and Minerals

The mineral and vitamin content also varies between these seafood options:

Shrimp: This crustacean is a powerhouse of specific micronutrients, providing ample amounts of selenium, choline, phosphorus, zinc, calcium, and copper. Selenium, in particular, acts as a potent antioxidant, protecting the body from cellular damage.
Fatty Fish: On the other hand, fish like salmon and trout excel in providing vitamin B complex, vitamin D, and potassium. Vitamin D is notoriously difficult to get from food alone, making fish a valuable dietary source.

The Cholesterol and Contaminant Conversation

Historically, shrimp was avoided by many due to its high cholesterol content. However, this advice has largely been debunked as research now shows that dietary cholesterol has a minor impact on blood cholesterol levels for most people, especially since shrimp is very low in saturated fat.

Another significant difference is the potential for mercury contamination. As smaller, bottom-feeding crustaceans, shrimp are low in mercury. In contrast, large predatory fish like shark, swordfish, and king mackerel accumulate higher levels of mercury and should be consumed in moderation, particularly by pregnant women and young children.

Nutritional Comparison: Shrimp vs. Fatty Fish (per 100g cooked)


Feature	Shrimp	Fatty Fish (e.g., Salmon)
Protein	High	High
Omega-3s	Low to moderate	Very High
Calories	Low (approx. 119 kcal)	Higher (approx. 206 kcal)
Cholesterol	High	Lower
Saturated Fat	Low	Low to moderate
Selenium	High	Lower
Vitamin D	Trace amounts	High
Mercury	Low	Higher in some large species

The Importance of Preparation and Source

For both shrimp and fish, how you prepare them makes a world of difference. Healthy cooking methods preserve nutritional value and avoid adding unhealthy fats. Options include:

Grilling
Baking
Steaming
Broiling

Conversely, deep-frying either seafood option negates many of its natural health benefits. Additionally, considering the source is important. Farmed shrimp has raised some environmental and antibiotic-use concerns, while wild-caught fish can be subject to higher mercury levels depending on the species. Opting for certified sustainable options can address these issues.

Conclusion: Variety is Your Best Strategy

When it comes to the question, is eating shrimp as healthy as eating fish?, the answer is not a simple yes or no. Shrimp provides a low-calorie, high-protein option rich in specific minerals like selenium. Fish, particularly the fatty varieties, offers superior levels of crucial omega-3s and vitamin D. For optimal health, a balanced and varied seafood diet is the best approach. Including both shrimp and different types of fish throughout the week ensures you reap a wide range of nutritional benefits. As the American Heart Association recommends, aiming for at least two servings of non-fried fish or shellfish each week is a great guideline for promoting better heart health.

Source: American Heart Association guidelines on fish consumption for heart health: https://www.heart.org/en/news/2018/05/25/eating-fish-twice-a-week-reduces-heart-stroke-risk

Frequently Asked Questions

For most people, the high cholesterol in shrimp is not a significant health risk. Modern nutritional science has found that dietary cholesterol has a much smaller impact on blood cholesterol levels than saturated fat, and shrimp contains very little saturated fat.

Fatty fish, such as salmon, herring, and sardines, provide significantly more heart-healthy omega-3 fatty acids than shrimp. While shrimp contains some omega-3s, it is not considered a primary source.

Yes, shrimp is an excellent source of high-quality protein, comparable to fish. It is also a low-calorie and low-fat option, making it a great addition to a protein-rich diet.

No, mercury is not typically a concern with shrimp consumption. Because shrimp are lower on the food chain, they do not accumulate heavy metals like mercury in the way larger, predatory fish (e.g., shark, swordfish) do.

The healthiest ways to prepare both shrimp and fish include grilling, baking, steaming, or broiling. These methods require minimal added fat and help retain the seafood's natural nutritional value.

The healthiness of farm-raised versus wild-caught shrimp is complex. Wild-caught shrimp may be leaner, but some farming practices can lead to higher omega-3 levels in farm-raised fish due to fortified feed. Concerns over antibiotic use in some farm-raised shrimp also exist. It is best to purchase from reputable, sustainable sources.

A balanced approach is best. Alternate between fatty fish (e.g., salmon) for omega-3s and lean proteins like shrimp and white fish. Following the American Heart Association's recommendation of two seafood servings per week is a good goal.