Is Shrimp or Steak Better for You? A Complete Nutritional Breakdown

October 5, 2025 •

3 min read

According to the USDA, a 3-ounce serving of cooked shrimp contains about 20 grams of protein, making it a powerful protein source. But how does this compare to the nutritional profile of steak? For anyone trying to decide if shrimp or steak is better for you, a closer look at their key nutritional differences is essential for making an informed choice.

Quick Summary

A nutritional comparison of shrimp and steak reveals significant differences in calories, fat, protein, and micronutrient content. Shrimp is leaner and lower in calories and saturated fat, while steak offers more bioavailable iron and zinc. The healthier choice depends heavily on individual health goals and cooking methods.

Key Points

Nutrient Density: Steak is superior in bioavailable iron, zinc, and B vitamins, while shrimp provides more iodine and selenium.
Calorie and Fat Content: Shrimp is significantly lower in calories and saturated fat, making it ideal for low-calorie diets and heart health.
Dietary Cholesterol: The high cholesterol in shrimp is less of a concern for most people than the saturated fat in fattier cuts of steak.
Protein Quality: Both shrimp and steak are excellent sources of high-quality, complete protein, providing all essential amino acids.
Cooking Method is Key: Frying either protein can negate its health benefits by adding unhealthy fats and calories. Grilling, baking, or steaming are healthier alternatives.
Environmental Considerations: The sustainability of farmed shrimp can be a concern, sometimes carrying a larger carbon footprint than beef, depending on farming practices. Wild-caught options are often preferred.
Mercury Levels: Shrimp's position low on the food chain means it accumulates less mercury and other toxins compared to larger fish.

The Macronutrient Showdown: Calories, Protein, and Fat

When comparing shrimp and steak, the initial focus is often on their macronutrient composition. For weight management or heart health, these factors play a crucial role.

Shrimp: The Lean Protein Powerhouse

Low in Calories: A standard 3-ounce serving of cooked shrimp contains approximately 84 calories, making it a very low-calorie protein source.
High in Protein: That same serving provides around 20 grams of high-quality, complete protein, which is essential for muscle repair and overall bodily function.
Very Low in Fat: Shrimp is extremely low in fat, with less than 1 gram per 3-ounce serving.

Steak: Richer in Calories and Fat

Higher Calorie Density: The calorie count for steak varies significantly depending on the cut, but a 3-ounce serving of a lean cut like sirloin can contain around 200 calories. Fattier cuts will have a much higher calorie count.
Solid Protein Source: Steak is also a great source of protein, with lean cuts offering about 25–26 grams per 3-ounce serving.
Higher in Saturated Fat: While some fat is monounsaturated and healthy, many steak cuts are notably higher in saturated fat compared to shrimp. This is a key consideration for heart health.

The Micronutrient and Health Profile

Beyond the macronutrients, the vitamins, minerals, and other health implications further differentiate these two proteins.

Vitamins and Minerals: Steak is a superior source of iron (particularly the more absorbable heme iron), zinc, and B vitamins, especially B12. Shrimp provides iodine, selenium, and vitamin B12.
Cholesterol and Heart Health: Shrimp is high in dietary cholesterol, but research has shown that dietary cholesterol has less impact on blood cholesterol than previously thought. Importantly, shrimp is low in saturated fat, which has a greater effect on blood cholesterol levels. In contrast, some cuts of steak can be high in saturated fat, making leaner cuts a better option for heart health.
Omega-3 Fatty Acids: While not a top source like salmon or sardines, shrimp does contain some omega-3 fatty acids, which are beneficial for heart and brain health.
Environmental Toxins: Due to its position at the bottom of the food chain, shrimp typically contains fewer environmental toxins like mercury compared to larger predatory fish.

The Importance of Cooking Method

The health benefits of both shrimp and steak are heavily influenced by how they are prepared. Cooking methods can add or subtract significant amounts of fat and calories.

For shrimp:

Healthiest Options: Grilling, steaming, baking, or sautéing with a small amount of healthy fat like olive oil are the best choices.
Less Healthy Options: Battering and frying shrimp adds a substantial amount of unhealthy fat and calories.

For steak:

Healthiest Options: Grilling, pan-searing with minimal added fat, or broiling are good methods. Some evidence even suggests that less-cooked steak (rare to medium) retains more B vitamins.
Less Healthy Options: Serving steak with heavy, creamy sauces, excessive butter, or frying can significantly increase its calorie and saturated fat content.

Comparison Table: Shrimp vs. Steak (per 3 oz cooked serving)


Nutrient	Shrimp	Steak (Lean Cut)
Calories	~84 kcal	~200-250 kcal
Protein	~20 g	~25-26 g
Total Fat	<1 g	~10-12 g+
Saturated Fat	<1 g	Higher, varies by cut
Cholesterol	High (~189 mg)	Lower (~110-214 mg)
Iron	Moderate	Excellent, highly bioavailable
Zinc	Good	Excellent
Iodine	Good	Very low
Omega-3s	Present	Present (CLA)
B12	Excellent	Excellent

Conclusion: Your Dietary Goals Are Key

Ultimately, the question of is shrimp or steak better for you? doesn't have a single answer; it depends on your health objectives. For individuals focused on minimizing calories and saturated fat, or those who need to boost their iodine intake, shrimp is the superior choice. Its lean profile makes it an excellent option for weight management and heart health. However, if your goal is to maximize bioavailable iron and zinc, or to consume creatine, steak—specifically lean cuts—is more beneficial. Both are complete, high-quality protein sources. By selecting lean cuts of steak and preparing both proteins with healthy cooking methods, both can fit into a balanced and nutritious diet. The best choice is the one that aligns with your specific nutritional needs and health priorities.

Sourcing and Sustainability Considerations

It's also worth considering the source of your food. Sustainable sourcing practices can impact both the environmental footprint and potential contaminants in your seafood and meat. For more information on sustainable seafood, consult reliable resources such as the Monterey Bay Aquarium Seafood Watch.

Frequently Asked Questions

Yes, shrimp is healthy for most people. While high in dietary cholesterol, it is very low in saturated fat, which has a greater impact on blood cholesterol levels. In fact, research suggests shrimp may positively affect cholesterol by raising HDL (good) cholesterol.

The healthiest ways to cook steak include grilling, pan-searing with minimal oil, or broiling. Cooking to a medium-rare temperature may help preserve more B vitamins. Avoiding excessive saturated fat by trimming visible fat is also beneficial.

Shrimp is a better protein source for weight loss due to its significantly lower calorie and fat content. It provides a solid protein boost with minimal calories, which helps promote satiety without the high-fat load of many steak cuts.

Yes, steak is an excellent source of highly bioavailable iron, zinc, and certain B vitamins, particularly B6, which are not as prominent in shrimp. These are crucial for energy metabolism, immune function, and oxygen transport.

Yes, both can be part of a healthy diet. The key is to choose leaner cuts of steak, use healthy cooking methods for both, and practice moderation. Combining them in your diet can provide a broader range of nutrients.

Some farmed shrimp can have a large carbon footprint due to the clearing of mangroves to create shrimp ponds. The environmental impact depends heavily on farming practices. Choosing sustainably sourced or wild-caught shrimp can mitigate some of these concerns.

Consumption guidelines vary, but the American Heart Association suggests limiting red meat, like steak, to 1-2 servings per week. As a low-fat protein, shrimp can typically be consumed more frequently, though moderation is still key.