Nutrition Diet: Demystifying the Portion—How many is 4oz of shrimp?

October 27, 2025 •

2 min read

According to the Sustainable Shrimp Partnership, a standard 4 oz raw serving of shrimp (110 g) is a simple and versatile protein to portion. The exact number of shrimp, or how many is 4oz of shrimp, varies significantly depending on the size of the crustaceans you are measuring.

Quick Summary

A 4oz portion of shrimp yields a different count based on size, from a few colossal pieces to over a dozen small ones. This serving is a low-calorie, high-protein choice rich in essential vitamins and minerals.

Key Points

Count Varies by Size: The number of shrimp in a 4oz serving depends on the size grade, with smaller shrimp yielding more pieces.
High in Protein, Low in Calories: A 4oz portion of cooked shrimp is a lean source of protein, typically containing 15-27 grams of protein for under 150 calories.
Rich in Micronutrients: Shrimp provides a high concentration of important vitamins and minerals, including selenium, iodine, vitamin B12, and zinc.
Cholesterol is Less of a Concern: For most healthy individuals, dietary cholesterol from shrimp has a minimal impact on blood cholesterol compared to saturated fats.
Easy to Cook Properly: Shrimp cooks very quickly, and proper technique (e.g., thawing, not overcooking) is key to a tender, not rubbery, texture.
Excellent for Heart and Brain Health: The presence of omega-3 fatty acids and astaxanthin makes shrimp beneficial for cardiovascular and cognitive function.

The Answer Depends on the Shrimp Size

The size of shrimp determines how many make up a 4oz portion. Here's a general guideline for raw shrimp count per 4oz serving based on common size grades:

Colossal (U/15): 1–4 shrimp
Jumbo (16/20 to 21/25): 5–6 shrimp
Large (31/40): 7–9 shrimp
Medium (41/50): 10–12 shrimp
Small (51/60): 13–18 shrimp

Keep in mind that cooking shrinks shrimp due to water loss, so a 4oz raw serving will be closer to 3oz cooked.

The Nutritional Profile of a 4oz Serving

A 4-ounce serving of cooked shrimp offers a lean protein source with a solid nutritional profile, typically containing calories between ~96-135 kcal, protein between ~15-27 grams, fat between ~1-2 grams, and carbohydrates between ~0-1 grams. It's an excellent source of selenium (over 100% DV), vitamin B12, choline, iodine, phosphorus, and zinc.

Addressing the Cholesterol Concern

While shrimp contains dietary cholesterol, research suggests it has a minimal impact on blood cholesterol for most healthy individuals, especially compared to saturated and trans fats. Shrimp's low saturated fat content makes it a heart-healthy seafood option.

Visualizing and Measuring Your Shrimp Serving

If you don't have a food scale, a 4-ounce raw serving of shrimp is roughly equivalent to the size of your palm or a deck of cards. This visual can help with estimating portion sizes, though a scale provides the most accuracy.

Why 4oz of Shrimp is a Great Addition to Your Diet

Shrimp offers various health benefits. Its omega-3 fatty acids support heart and brain health, while the antioxidant astaxanthin may help protect skin. Minerals like selenium and zinc contribute to immune and thyroid function.

Comparison Table: 4oz Shrimp vs. Other Proteins

Here's how a 4oz serving of cooked shrimp compares to other protein sources:


Nutrient	4oz Cooked Shrimp	4oz Cooked Boneless, Skinless Chicken Breast	4oz Cooked Steak (Sirloin)
Calories	~112 kcal	~187 kcal	~238 kcal
Protein	~27g	~35g	~30g
Fat	~0.32g	~4g	~12g
Saturated Fat	0g	~1g	~4g
Omega-3s	Present	Negligible	Negligible

Best Practices for Cooking and Preparing 4oz of Shrimp

Proper cooking is essential for the best flavor and texture. Healthy methods include sautéing, baking, and boiling. To cook perfectly, thaw frozen shrimp completely, pat dry, avoid over-marinating, and cook until pink and opaque. Shrimp is versatile and can be used in dishes like scampi, tacos, and stir-fries.

Conclusion

Understanding how many is 4oz of shrimp by considering size classification helps in accurate portioning. This serving size of raw shrimp (yielding about 3oz cooked) is a lean protein choice rich in essential nutrients like selenium, iodine, and B12. Proper cooking techniques ensure delicious results. Shrimp is a valuable addition to a balanced diet, offering benefits for heart and brain health, and is recommended by organizations like the American Heart Association.

American Heart Association - Fish and Omega-3 Fatty Acids

Frequently Asked Questions

The number of shrimp in 4 ounces changes because shrimp are sold by weight, not count. A smaller size grade (higher count per pound) will result in more individual shrimp for the same weight compared to a larger size grade (lower count per pound).

Yes, 4 ounces of raw shrimp (which is about 3 ounces cooked) is considered a healthy and standard serving size. It provides a significant amount of lean protein and key nutrients for a relatively low number of calories.

The calorie count for a 4oz serving of cooked shrimp typically ranges from 96 to 135 calories, depending on preparation method and size. It's a low-calorie protein source.

No, for most healthy people, shrimp's dietary cholesterol is not a major concern. Current dietary guidelines focus more on limiting saturated and trans fats. Since shrimp is low in saturated fat, it remains a heart-healthy choice.

A rough visual guide for a 4oz raw serving is a portion about the size of your palm or a deck of cards. The exact number of shrimp will depend on their size.

To prevent rubbery shrimp, cook them for a short amount of time—just until they turn pink and opaque. Overcooking is the most common cause of a tough texture.

A 4oz serving of shrimp is an excellent source of protein and provides more than 100% of the daily value for selenium, along with significant amounts of vitamin B12, iodine, phosphorus, and choline.