Understanding Your Plate: How Much Protein is in 5 Ounces of Cooked Shrimp?

October 26, 2025 •

3 min read

With only about 84 calories per 3-ounce serving, shrimp is a favored low-calorie protein source for many. But to get a more precise picture, how much protein is in 5 ounces of cooked shrimp? This guide delves into the specific nutritional breakdown of a standard 5-ounce serving and explores how different cooking methods can alter the final protein count.

Quick Summary

A typical 5-ounce serving of cooked shrimp provides 23 to 29 grams of high-quality protein, varying based on species and cooking method. This article details the full nutritional profile, compares cooking techniques, and explains why this seafood is a healthy addition to a balanced diet.

Key Points

High-Protein Serving: A 5-ounce serving of cooked shrimp provides 23-29 grams of high-quality, complete protein.
Cooking Concentrates Protein: The protein content per ounce increases during cooking because the shrimp loses water weight.
Rich in Micronutrients: Shrimp is an excellent source of selenium, vitamin B12, zinc, phosphorus, iodine, and the antioxidant astaxanthin.
Low in Saturated Fat: Despite a reputation for high cholesterol, shrimp is low in saturated fat, which has a greater impact on blood cholesterol levels.
Healthy Cooking is Key: Steaming, grilling, and boiling are healthier preparation methods than frying, which adds excess calories and fat.
Choose Sustainable Options: For an environmentally conscious choice, look for shrimp with certifications from organizations like the Marine Stewardship Council (MSC).
Great for Weight Management: Its high protein and low calorie density make shrimp an ideal food for supporting weight loss efforts.

The Protein Power of Cooked Shrimp

A 5-ounce serving of cooked shrimp offers a substantial amount of high-quality protein, making it an excellent addition to most dietary plans. The exact protein content can range from approximately 23 to 29 grams, depending on the specific species and preparation method. This variation is largely due to moisture loss during cooking. As shrimp are cooked, they lose water, which concentrates the remaining nutrients, including protein, by weight. The protein in shrimp is a 'complete protein,' containing all nine essential amino acids necessary for the body to function, which is crucial for muscle repair, immune function, and overall health.

A Complete Nutritional Snapshot of 5 Ounces of Cooked Shrimp

Beyond its impressive protein count, a 5-ounce serving of cooked shrimp is rich in a variety of other essential vitamins and minerals while remaining low in calories and fat. While precise figures can fluctuate based on cooking and species, here is a representative nutritional breakdown based on available data:

Calories: Approximately 113-121 calories
Fat: Around 1 gram
Carbohydrates: Less than 1 gram
Cholesterol: Roughly 210-228 mg
Sodium: ~169-608 mg (can vary based on cooking)
Vitamins: Significant source of Vitamin B12, along with Vitamin A, E, and others.
Minerals: Excellent source of selenium, phosphorus, choline, zinc, iodine, magnesium, and potassium.
Omega-3 Fatty Acids: Contains beneficial omega-3s, which contribute to heart health.

How Cooking Methods Impact Protein and Nutrition

The method you choose for preparing your shrimp has a notable effect on its final nutritional value. Healthy cooking techniques are essential for maximizing the benefits of this lean protein source.

Grilling vs. Boiling vs. Frying

Grilling, boiling, and frying are common cooking methods, but they produce different nutritional outcomes. For instance, grilling and boiling tend to preserve the beneficial fatty acids in shrimp, while frying significantly reduces them and adds excessive calories and fat. A study found that grilled shrimp had a higher percentage of protein compared to boiled and fried due to higher moisture loss. The table below illustrates the general differences.


Feature	Grilled Shrimp	Boiled Shrimp	Fried Shrimp
Calories	Low	Low	High
Fat Content	Very Low	Very Low	Very High (from oil)
Protein %	Higher (due to water loss)	Moderate	Lower (relative to moisture content)
Omega-3s	Retained	Retained	Reduced
Health Impact	Very Healthy	Very Healthy	Less Healthy

Healthier Ways to Prepare Shrimp

To unlock shrimp's full health potential, consider these preparation methods:

Steaming: Minimal water loss and excellent preservation of protein and texture.
Baking: A simple method that uses minimal added oil, keeping calories and fat low.
Sautéing: A quick method that requires only a small amount of healthy oil, like olive or avocado oil.
Broiling: A fast-cooking method under high heat that is similar to grilling.

The Role of Sustainability in Your Seafood Choices

When purchasing shrimp, considering sustainability is crucial. The environmental impact varies significantly between different sourcing and farming practices. For example, some trawling methods can damage the ocean floor, while some pond-based farming can release pollution. To make a more responsible choice, look for certifications from independent organizations like the Marine Stewardship Council (MSC) or the Aquaculture Stewardship Council (ASC), which indicate the seafood has been responsibly sourced. Some of the most sustainable options include wild pink shrimp from Oregon and Alaska spot prawns.

Conclusion

In summary, a 5-ounce serving of cooked shrimp is a powerful source of lean, high-quality protein, providing between 23 and 29 grams of this essential macronutrient. This is accompanied by a host of vital minerals and vitamins, and a minimal amount of fat and calories. The cooking method is a key factor in its overall health profile, with grilling, boiling, and steaming being superior choices that preserve its nutritional integrity. By focusing on healthy preparation and sustainable sourcing, you can easily incorporate this versatile and nutritious seafood into your diet.

What is the nutritional profile of cooked shrimp?

For more detailed nutritional information on cooked shrimp, visit the USDA FoodData Central database.(https://fdc.nal.usda.gov/fdc-app.html#/food-details/171971/nutrients)

Frequently Asked Questions

Yes, cooked shrimp is an excellent source of high-quality, lean protein. A 5-ounce serving can provide between 23 and 29 grams of protein, depending on the cooking method.

Yes, for most people, shrimp is considered healthy. While it does contain cholesterol, modern research suggests that dietary cholesterol has a minimal impact on blood cholesterol levels, especially when compared to saturated and trans fats, which shrimp is low in.

To maximize the nutritional benefits and keep the fat and calorie content low, the healthiest cooking methods are steaming, grilling, and boiling. These methods do not require much added fat and help retain beneficial fatty acids.

The total amount of protein in the shrimp meat doesn't significantly change, but its concentration per ounce increases. This is because cooking removes water content from the shrimp, causing it to shrink and concentrating the protein into a smaller final weight.

Frying adds a significant amount of extra calories and fat from the cooking oil. It can also lead to a reduction in beneficial omega-3 fatty acids compared to healthier cooking methods like boiling or grilling.

Fresh shrimp should have a translucent, shiny appearance and little to no odor. Avoid shrimp that have a strong ammonia smell, black spots on the body or head, or feel slimy or limp to the touch.

Both can be good options, but it depends on the specific practices. For an environmentally friendly choice, look for certifications from organizations like the Marine Stewardship Council (MSC) for wild-caught shrimp or the Aquaculture Stewardship Council (ASC) for farmed shrimp. U.S. and Canadian wild-caught or farmed shrimp are generally considered good options.