Nutrition Diet: How Much Protein Is in 30 Large Shrimp?

October 26, 2025 •

4 min read

According to nutrition data, 30 large raw shrimp contain nearly 29 grams of high-quality protein. Including seafood like shrimp in your nutrition diet offers a significant protein boost with a relatively low calorie count, making it a valuable component of a healthy eating plan.

Quick Summary

This guide breaks down the protein content of 30 large shrimp, explores its full nutritional profile, and compares it to other protein sources. It also offers advice on incorporating shrimp into your meals for weight management and overall health.

Key Points

High-Protein Count: 30 large raw shrimp provide approximately 29 grams of protein, a significant amount for a low-calorie food.
Nutrient-Dense: Shrimp is rich in essential nutrients like selenium, iodine, vitamin B12, and antioxidants such as astaxanthin.
Supports Weight Management: With a high protein-to-calorie ratio, shrimp can increase satiety and help support weight loss efforts.
Heart-Healthy: Modern research suggests that despite its cholesterol content, shrimp's low saturated fat and high omega-3 content can be beneficial for heart health.
Cooking Method Matters: Healthier preparation methods like grilling, steaming, or sautéing are preferable to frying to maintain shrimp's nutritional value.
Versatile and Safe: Shrimp is a versatile ingredient that can be incorporated into many dishes and is considered a safe, low-mercury seafood choice.

How Much Protein Is in 30 Large Shrimp?

For those tracking their macronutrients, the question of how much protein is in 30 large shrimp? is a key dietary query. Based on data from nutritional databases, 30 large raw shrimp, which are low in fat and calories, contain approximately 29 grams of protein. When cooked, the protein content per serving remains very high. A standard 3-ounce (85-gram) serving of cooked shrimp provides around 20 grams of protein, while a 100-gram serving offers up to 24 grams. This makes shrimp an excellent source of lean, high-quality protein for individuals looking to increase their intake while managing their caloric load.

The Comprehensive Nutritional Profile of Shrimp

Beyond its high protein content, shrimp is a nutrient-dense food with a variety of vitamins and minerals essential for good health. It is particularly low in carbohydrates and fat, further reinforcing its status as a valuable dietary addition. While shrimp is known for being high in dietary cholesterol, modern dietary science suggests that dietary cholesterol has less impact on blood cholesterol levels for most people than previously thought.

A 3-ounce (85-gram) serving of cooked shrimp provides an abundance of vital nutrients, including:

Iodine: Crucial for proper thyroid function and brain health.
Selenium: A powerful antioxidant that supports heart, immune, and thyroid health.
Phosphorus: Important for bone strength and energy production.
Vitamin B12: Essential for nerve function and the formation of red blood cells.
Choline: A nutrient that supports cognitive function and heart health.
Astaxanthin: An antioxidant responsible for the shrimp's reddish color that helps protect against inflammation and oxidative stress.

Health Benefits of Adding Shrimp to Your Diet

Incorporating shrimp into your regular nutrition diet plan can provide several notable health benefits. Its combination of low calories and high protein helps promote satiety, which is beneficial for weight management by helping you feel full for longer. Furthermore, shrimp contains valuable omega-3 fatty acids, which are associated with improved heart health. The antioxidant properties from astaxanthin can help combat inflammation and may reduce the risk of certain chronic diseases.

How Shrimp's Protein Stacks Up Against Other Sources

To put shrimp's protein content into perspective, it's useful to compare it with other common protein sources. This table shows the approximate protein and calorie content for a standard 3-ounce (85-gram) cooked serving of each source:


Protein Source	Protein (grams)	Calories (approx.)	Protein to Calorie Ratio	Notes
Shrimp	20 g	84	High	Lower in calories and saturated fat than meat.
Chicken Breast	26 g	130	Very High	A lean choice, but higher in calories per serving.
Ground Beef (lean)	22 g	164	Lower	Higher in calories and saturated fat.
Salmon	22.5 g	175	Medium	Rich in omega-3s, but higher in calories/fat.
Tuna (canned in water)	25.5 g	116	High	Excellent protein source, can be high in sodium.

As the table illustrates, shrimp offers a very favorable protein-to-calorie ratio, making it an ideal choice for those on low-calorie or weight management diets. While not the absolute highest in protein, its nutritional benefits and leanness make it a powerful contender.

Smart Ways to Incorporate Shrimp into Your Diet

To maximize the health benefits of shrimp, the preparation method is key. Healthy cooking methods help maintain its nutritional value and prevent the addition of unnecessary fats. Conversely, deep-frying or preparing shrimp in rich, creamy sauces can add substantial calories and saturated fat.

Healthy preparation methods include:

Grilling: Quickly grill shrimp on skewers with lemon juice and herbs for a flavorful, low-calorie meal.
Steaming or Boiling: This is one of the simplest methods and is perfect for adding to salads or soups.
Sautéing: Use a small amount of heart-healthy olive or avocado oil, along with plenty of garlic and fresh spices.
Baking: Place shrimp on a baking sheet with vegetables and seasonings for a quick, hands-off dinner.

Meal ideas for adding shrimp to your diet:

Shrimp and vegetable stir-fry with brown rice
Shrimp tacos with a fresh salsa and corn tortillas
Shrimp salad with mixed greens and a light vinaigrette dressing
Skillet shrimp with asparagus and a sprinkle of Parmesan
Shrimp scampi using whole-wheat pasta and olive oil

Conclusion

In summary, 30 large shrimp provide a substantial and high-quality protein boost, with raw shrimp delivering approximately 29 grams of protein. This nutrient-rich seafood is not only an excellent source of lean protein but also packed with essential vitamins, minerals, and antioxidants. For most individuals, shrimp can be a regular part of a heart-healthy nutrition diet. By choosing healthy cooking methods and practicing mindful portion control, you can reap the numerous benefits of this versatile seafood. As with any dietary change, individuals with specific health concerns, particularly related to cholesterol or allergies, should consult a healthcare provider. The Food and Drug Administration generally considers shrimp a 'Best Choice' seafood due to its low mercury content, making it safe for consumption by many populations, including pregnant women.

For more information on the health benefits of shrimp, you can read articles on reputable health websites like Medical News Today.

Frequently Asked Questions

Yes, while 30 large raw shrimp contain around 29 grams of protein, a standard 3-ounce (85-gram) serving of cooked shrimp provides approximately 20 to 24 grams, depending on the specific size and cooking method.

Yes, shrimp is naturally high in cholesterol. However, recent research indicates that dietary cholesterol has minimal impact on blood cholesterol levels for most people. What matters more is a food's saturated fat content, and shrimp is very low in that.

Yes. Shrimp is a high-protein, low-calorie food, which helps increase satiety and reduce overall calorie intake. This makes it an excellent addition to a weight management diet.

For most adults, health organizations recommend 2 to 3 servings of seafood, including shrimp, per week. Because of its low mercury content, it's considered safe to eat regularly as part of a balanced diet.

The healthiest ways to prepare shrimp are grilling, steaming, boiling, or sautéing with a small amount of heart-healthy oil. Avoiding heavy sauces, butter, and deep frying helps preserve its nutritional benefits.

In addition to protein, shrimp is rich in selenium, iodine, vitamin B12, phosphorus, choline, and the antioxidant astaxanthin.

Yes. The American Heart Association lists shrimp as a food that can be part of a heart-healthy diet, provided it is not fried. Its low saturated fat and beneficial nutrients are considered advantageous.

Concerns have been raised about the use of antibiotics in some farmed shrimp, though many reputable sources offer high-quality options. Both farmed and wild-caught shrimp can be part of a healthy diet, but consumers can choose sustainably sourced options if concerned.