Is it better to eat shrimp or fish? A Nutritional Showdown

October 22, 2025 •

4 min read

Experts recommend eating at least 8 ounces of seafood per week, a goal many Americans fall short of. For those looking to increase their intake, the question of whether is it better to eat shrimp or fish is common, with the answer depending largely on specific nutritional needs and priorities.

Quick Summary

This article provides a detailed comparison of shrimp and fish, exploring their distinct nutritional profiles, including differences in omega-3s, mercury levels, and cooking recommendations for maximizing health benefits.

Key Points

Omega-3s: Fatty fish, like salmon and mackerel, are a superior source of omega-3 fatty acids compared to shrimp, which are low in these beneficial fats.
Mercury Levels: Shrimp have very low mercury levels, making them a safe choice for populations like pregnant women; certain large fish carry higher mercury loads.
Cholesterol Impact: Despite being high in dietary cholesterol, shrimp's low saturated fat content means it has a minimal impact on blood cholesterol for most healthy individuals.
Nutrient Strengths: Fish is typically richer in Vitamin D and B vitamins, while shrimp is an excellent source of selenium, choline, and zinc.
Preparation is Key: The cooking method dramatically affects the healthiness of both seafood types; frying negates many benefits, while baking, grilling, or steaming is healthier.
Personalization is Best: The better choice depends on individual health goals, whether seeking high omega-3s or a low-calorie, low-mercury protein source.

Comparing the Nutritional Powerhouses: Shrimp and Fish

Both shrimp and fish are celebrated as excellent sources of protein and essential nutrients, making them valuable additions to a balanced diet. However, their nutritional profiles, and thus their health benefits, differ significantly, making the 'better' choice dependent on individual health goals. While fish are renowned for their high levels of heart-healthy omega-3 fatty acids, shrimp stand out for their low calorie count and richness in specific minerals. The key lies in understanding these differences to make an informed decision.

The Core Nutritional Differences

When comparing the basic macronutrient content, both seafood types offer high-quality protein with minimal carbohydrates. Shrimp is particularly low in calories and fat, containing less than 1 gram of fat per 3-ounce serving. This makes it an attractive option for those focusing on a low-calorie or low-fat diet for weight management.

On the other hand, many types of fish, especially fatty fish like salmon and mackerel, contain significantly higher amounts of healthy fats, particularly omega-3 fatty acids. While shrimp does contain some omega-3s, the quantity is much lower than in fatty fish. A 3-ounce serving of salmon, for instance, provides substantially more omega-3s than a similar serving of shrimp.

The Cholesterol Debate

Shrimp has long been notorious for its high cholesterol content, which was a cause for concern in older dietary advice. However, modern research has largely dispelled this misconception, showing that dietary cholesterol has a minimal effect on blood cholesterol levels for most people. The saturated and trans fats found in other foods are a greater contributor to high blood cholesterol. Shrimp is very low in saturated fat, and studies have shown that including it in a low-fat diet does not raise blood cholesterol. Some evidence even suggests shrimp can improve the overall ratio of 'good' (HDL) to 'bad' (LDL) cholesterol.

Deeper Dive: Vitamins and Minerals

Beyond the macronutrients, the micronutrient content of shrimp and fish offers varied benefits. Here is a breakdown of their strengths:

Fish (e.g., Salmon)
- Vitamin D: Fatty fish are one of the few natural dietary sources of this essential vitamin, crucial for bone health and immunity.
- B Vitamins: Fish provides a robust complex of B vitamins, including B12, important for nerve function and red blood cell production.
- Potassium: An important mineral for blood pressure regulation.
Shrimp
- Selenium: A powerhouse mineral for immune and thyroid health, as well as protecting against cell damage.
- Choline: Important for brain health and liver function.
- Zinc: Vital for a strong immune system and wound healing.
- Copper and Phosphorus: Essential for bone health and energy metabolism.

Mercury Levels: An Important Consideration

One of the most significant differences between shrimp and most fish is their mercury content. Shrimp have very low mercury levels, making them a safe and recommended choice, particularly for pregnant women and young children. In contrast, certain large, predatory fish, like king mackerel, swordfish, and some tuna, have higher mercury concentrations. Organizations like the FDA recommend choosing low-mercury options and limiting intake of high-mercury fish.

Shrimp vs. Fish: A Comparison Table


Feature	Shrimp	Fish (General)	Fatty Fish (e.g., Salmon)	Low-Mercury Fish (e.g., Cod)
Calories (per 100g)	Lower (approx. 99)	Varies	Higher (approx. 206)	Lower (approx. 70)
Omega-3s	Low	Present	High	Moderate
Cholesterol	High	Varies	Varies	Varies
Mercury	Very Low	Varies	Low to Moderate	Low
Protein	High	High	High	High
Key Vitamins	B12, E	B12, D	B12, D	B12
Key Minerals	Selenium, Choline, Zinc	Iodine, Selenium, Zinc	Selenium, Potassium	Phosphorus, Potassium

How Preparation Affects Nutrition

The way shrimp and fish are prepared is a critical factor in their overall health profile. Health benefits can be negated if the seafood is battered and deep-fried. The healthiest cooking methods involve baking, grilling, steaming, or sautéing with healthy fats like olive oil. Pairing with fresh herbs, spices, and vegetables is the best way to create a nutritious meal without adding unnecessary calories or unhealthy fats.

Conclusion: No Single 'Winner'

In the end, neither shrimp nor fish can be universally declared 'better.' The optimal choice depends on your specific health objectives and dietary priorities. If you are seeking high doses of heart-healthy omega-3 fatty acids, fatty fish like salmon or mackerel are the clear winner. If your focus is on a low-calorie, low-fat protein source with very low mercury levels, shrimp is an excellent choice. For a well-rounded diet, incorporating a variety of both shrimp and different types of fish throughout the week is the most beneficial strategy. Ultimately, the best choice is what helps you meet your nutritional goals and aligns with a healthy eating pattern. For more information on dietary guidelines, consider consulting sources like the American Heart Association.

Frequently Asked Questions

Fatty fish, such as salmon, mackerel, and sardines, are generally better for heart health due to their higher content of omega-3 fatty acids, which are known to reduce the risk of cardiovascular disease. Shrimp's high selenium and astaxanthin content also offers heart benefits, but its omega-3 content is lower.

Shrimp is lower in calories than fatty fish like salmon. For example, a 3-ounce serving of cooked shrimp has about 84 calories, while a similar serving of salmon contains more calories due to its higher fat content.

For most people, the dietary cholesterol in shrimp is not a major concern. Recent research indicates that saturated fat intake, not dietary cholesterol, has a greater impact on blood cholesterol levels. Since shrimp is low in saturated fat, it can be part of a heart-healthy diet.

Fish, especially fatty varieties like salmon, herring, and mackerel, contain significantly more omega-3 fatty acids than shrimp. While shrimp does contain some omega-3s, fish is a far more potent source of these essential fats.

Shrimp consistently have very low mercury levels, making them one of the safest seafood options in this regard. In contrast, mercury levels can vary widely in fish, with larger, predatory species having higher concentrations.

For maximum health benefits, both shrimp and fish should be cooked using healthy methods such as baking, grilling, broiling, or steaming. Avoid deep-frying or preparing with excessive butter or creamy sauces, as this adds unhealthy fats and calories.

Yes, shrimp is a low-mercury seafood and is considered a safe and nutritious choice for pregnant women. It provides important nutrients like iodine and B12 that support fetal development.

Yes, both shrimp and fish are excellent sources of high-quality, lean protein. A 3-ounce serving of cooked shrimp provides around 20 grams of protein, similar to many types of fish.