Is Steamed Shrimp High in Calories? Debunking a Common Nutrition Myth

November 9, 2025 •

3 min read

A 3-ounce serving of cooked, steamed shrimp contains fewer than 100 calories, making it one of the lowest-calorie protein options available. This fact is crucial for anyone questioning: Is steamed shrimp high in calories? The answer is no, and understanding why makes it a valuable addition to a healthy eating plan.

Quick Summary

Steamed shrimp is a lean, low-calorie, and high-protein food packed with nutrients. This makes it an ideal option for weight management and overall health, especially when compared to high-calorie cooking methods like frying. Its health benefits extend to heart and brain function, without the concern over dietary cholesterol that was once common.

Key Points

Low Calorie Protein: Steamed shrimp is low in calories, with a 3-ounce serving containing fewer than 100 calories.
High in Protein: A single serving provides 20-24 grams of high-quality protein, which helps increase satiety and muscle growth.
Packed with Nutrients: Steamed shrimp is a good source of selenium, vitamin B12, iodine, and the antioxidant astaxanthin.
Heart-Healthy Choice: Despite its cholesterol content, shrimp is low in saturated fat, and modern research suggests it can be part of a heart-healthy diet.
Superior to Frying: Steaming is a far healthier cooking method than frying, which adds significant calories and fat.
Aids Weight Loss: Its high protein-to-calorie ratio makes steamed shrimp an excellent food for weight management.

Steamed Shrimp: Low in Calories, High in Nutrients

Contrary to what some might assume, steamed shrimp is remarkably low in calories. A standard 3-ounce (85-gram) cooked serving provides approximately 84 to 90 calories. This calorie count is nearly identical to boiled shrimp and significantly lower than other cooking methods that add fat and breading. The bulk of these calories comes from high-quality protein, not fat or carbohydrates, making it a satiating choice for those managing their weight.

The Nutritional Profile of Steamed Shrimp

Beyond its low-calorie status, shrimp offers a wealth of essential nutrients that support overall health. Steaming is a gentle cooking method that helps preserve these vitamins and minerals, ensuring you get the most nutritional value from your meal.

Key nutrients found in steamed shrimp include:

Protein: About 20-24 grams per 3-ounce serving, providing all nine essential amino acids necessary for muscle repair and maintenance.
Selenium: A powerful antioxidant that supports thyroid function, heart health, and the immune system.
Vitamin B12: Essential for red blood cell formation and nervous system function.
Iodine: Crucial for proper thyroid function and metabolism.
Zinc: Supports immune health and aids in wound healing.
Omega-3 Fatty Acids: Anti-inflammatory healthy fats that benefit heart and brain health.
Astaxanthin: A potent antioxidant that gives shrimp its reddish color and may protect against inflammation and chronic disease.

Addressing the Cholesterol Concern

For years, shrimp garnered a reputation for being high in cholesterol, leading many to avoid it. However, modern dietary science has shifted this perspective. Research indicates that dietary cholesterol has less impact on blood cholesterol levels for most people compared to saturated and trans fats. Since shrimp is very low in saturated fat, its overall effect on cardiovascular health is generally considered positive, especially when it replaces high-fat protein sources in your diet.

Steaming vs. Other Cooking Methods: A Calorie Comparison

Your choice of preparation method has a massive impact on the final dish's calorie count. Steaming is one of the healthiest ways to cook shrimp because it requires no added fats or oils, letting the natural flavors shine. Frying, on the other hand, can more than double the calorie and fat content.


Cooking Method	Approximate Calories (3 oz / 85g)	Fat Content	Key Calorie Sources
Steamed	84–90 calories	Very low (under 1g)	Protein, minimal natural fat
Boiled	84–90 calories	Very low (under 1g)	Protein, minimal natural fat
Grilled	85–95 calories	Low (depends on oil)	Protein, small amount of oil
Fried	200–250+ calories	High (due to batter & oil)	Added oil, batter, protein

How to Incorporate Steamed Shrimp into Your Diet

Including steamed shrimp in your regular meal rotation is easy and flavorful. Here are some simple ideas for a nutritious diet:

As a Salad Topping: Toss chilled steamed shrimp over a bed of mixed greens with cucumber, tomatoes, and a light vinaigrette for a protein-packed meal.
In a Stir-Fry: Add steamed shrimp to a vegetable stir-fry with a light teriyaki or garlic-ginger sauce. It cooks in minutes, making it perfect for a quick, healthy weeknight dinner.
For Tacos: Fill corn tortillas with steamed shrimp, cabbage slaw, and fresh salsa verde for a low-fat, high-flavor taco night.
Pair with Grains: Combine steamed shrimp with quinoa, brown rice, or cauliflower rice for a balanced bowl.
Easy Flavorings: Season shrimp with fresh herbs, lemon juice, or a light sprinkle of Old Bay seasoning before steaming.

The Role of Lean Proteins in Weight Management

Eating a diet rich in lean protein is a cornerstone of effective weight management. Protein is more satiating than carbohydrates or fat, meaning it helps you feel full and satisfied for longer, which can prevent overeating. Steamed shrimp provides a high protein-to-calorie ratio, helping you meet your protein goals without consuming excess calories. By swapping out higher-fat protein sources like red meat or deep-fried foods for steamed shrimp, you can create a calorie deficit more easily. The omega-3 fatty acids present also contribute to a sense of fullness.

Conclusion

So, is steamed shrimp high in calories? The clear answer is no. This versatile seafood is a low-calorie, high-protein, and nutrient-dense option that can significantly enhance a healthy diet. By opting for steaming and avoiding high-fat additions, you can enjoy all the benefits of shrimp—including heart and brain support, a strong immune system, and help with weight management—without the added calories. Its rich nutritional profile and ease of preparation make it a perfect choice for those looking to eat well and stay healthy.

Learn more about preparing healthy shrimp at Allrecipes.

Frequently Asked Questions

A 3-ounce (85-gram) cooked serving of steamed shrimp contains approximately 84 to 90 calories, making it a very low-calorie protein source.

Yes, steamed shrimp is excellent for weight loss. It is high in protein, which promotes feelings of fullness, and low in calories, helping you stay within your daily calorie goals.

For most people, the dietary cholesterol in shrimp does not significantly impact blood cholesterol levels. Shrimp is low in saturated fat, which has a greater effect on cholesterol, and contains beneficial nutrients like omega-3s.

The healthiest ways to prepare shrimp are by steaming, boiling, grilling, or baking. These methods do not require the addition of significant fats, which helps keep the calorie count low.

Fried shrimp is significantly higher in calories and fat due to the breading and cooking oil. A 3-ounce serving of fried shrimp can contain 200–250+ calories, whereas the same serving steamed has under 100 calories.

Steamed shrimp is rich in protein, selenium, vitamin B12, phosphorus, and iodine. It also contains the antioxidant astaxanthin and beneficial omega-3 fatty acids.

For most people, eating shrimp in moderation is healthy. However, it is a common allergen, and farmed shrimp may contain antibiotics. Choose wild-caught or sustainably farmed shrimp to minimize potential issues.