What Are the Macros for 3 oz of Shrimp? Your Guide to Lean Protein

December 26, 2025 •

2 min read

A standard 3-ounce serving of cooked shrimp contains roughly 84-101 calories and an impressive 19-20 grams of protein. For anyone monitoring their nutritional intake, understanding what are the macros for 3 oz of shrimp is crucial for building a balanced, healthy diet.

Quick Summary

A typical 3 oz serving of cooked shrimp provides around 84-101 calories, 19-20g of protein, and very little fat or carbs, making it a low-calorie, high-protein seafood option. The preparation method can significantly alter the total macronutrient count.

Key Points

Lean Protein Source: A 3 oz serving of cooked shrimp provides around 19-20 grams of high-quality protein for minimal calories.
Low in Calories and Carbs: Plain cooked shrimp is a very low-calorie food (84-101 kcal) with nearly zero carbohydrates, making it ideal for keto and low-carb diets.
Cooking Method is Key: Preparation is crucial; while boiled or steamed shrimp is lean, breading and frying can more than double the calories and fat.
Rich in Micronutrients: Shrimp is packed with essential vitamins and minerals, including selenium, vitamin B12, phosphorus, and choline.
Supports Satiety: The high protein content helps you feel full and satisfied, aiding in appetite control and weight management.
Excellent for Muscle Building: The complete amino acid profile in shrimp supports muscle synthesis, recovery, and growth.

The Basic Macronutrient Breakdown for 3 oz of Cooked Shrimp

A 3-ounce (85-gram) serving of cooked shrimp, prepared simply without added fats or coatings, is a lean source of protein. This makes it suitable for various dietary plans, such as low-calorie, high-protein, and ketogenic diets. The approximate macronutrient breakdown is:

Calories: 84–101 calories
Protein: 19–20 grams
Fat: Less than 1.5 grams
Carbohydrates: Less than 1.5 grams

The majority of calories in plain shrimp come from protein, with minimal fat and almost no carbohydrates.

The Critical Impact of Cooking Methods on Macros

While simple cooking methods like boiling or grilling keep the macros low, the preparation and serving of shrimp can significantly change its nutritional profile. Battering, deep-frying, or adding rich sauces will substantially increase calories, fat, and carbohydrates. For example, fried shrimp can have more than double the calories and add significant carbs and fat compared to plain cooked shrimp.

Macro Comparison: Cooked vs. Fried Shrimp (3 oz)


Macronutrient	Plain Cooked Shrimp	Breaded & Fried Shrimp
Calories	~84–101	~200–250
Protein	~19–20g	~18–20g
Fat	<1.5g	~10–15g
Carbohydrates	<1.5g	~10–15g

Beyond Macros: The Micronutrient Profile of Shrimp

Shrimp offers more than just beneficial macronutrients; it's a good source of important vitamins and minerals.

Selenium: A powerful antioxidant supporting thyroid function and cell protection.
Vitamin B12: Important for nerve function and red blood cell formation.
Phosphorus: Essential for bone health and energy.
Choline: Supports liver and brain health.
Iodine: Crucial for thyroid hormone production and metabolism.

Why Shrimp is a Top Choice for Lean Protein

Shrimp is an excellent choice for increasing protein intake without excessive calories, making it popular for those focused on fitness and dieting:

High Protein Density: It provides concentrated, high-quality protein necessary for muscle repair.
Boosts Satiety: High protein helps promote fullness, potentially reducing overall calorie intake.
Low in Saturated Fat: Shrimp is low in saturated fat, which is generally more impactful on blood cholesterol than dietary cholesterol for most individuals.
Metabolism Support: The protein and minerals like iodine can help support metabolic rate.

Incorporating Shrimp into Your Meal Plan

Here are some healthy ways to include shrimp in your diet while keeping macros low:

Shrimp Skewers: Grill or bake with vegetables.
Salad Topper: Add cooked, chilled shrimp to salads.
Light Stir-Fry: Sauté with vegetables and a light sauce.
Zucchini Noodles: Combine with zucchini noodles and a light sauce.
Steamed Delight: Steam and serve with lemon.

Conclusion

Understanding what are the macros for 3 oz of shrimp highlights its value as a healthy food choice. Its low-calorie, high-protein profile, combined with essential micronutrients, supports weight management, muscle growth, and overall health. Choosing simple cooking methods is key to maximizing its nutritional benefits and avoiding added calories and unhealthy fats. Shrimp is a versatile and delicious option for those tracking macros or seeking a cleaner diet.

Frequently Asked Questions

Raw shrimp has slightly different macros compared to cooked due to water weight loss during cooking. A 3 oz serving of raw shrimp contains roughly 60-80 calories and 12-18g of protein, while the same weight cooked has 84-101 calories and 19-20g of protein, as the nutrients become more concentrated after cooking.

For most people, the dietary cholesterol in shrimp has a minimal effect on blood cholesterol levels. Shrimp is very low in saturated fat, which is the main dietary driver of high LDL (bad) cholesterol. The overall impact on heart health is considered favorable, especially with healthy preparation methods.

Yes, shrimp is an excellent food for a ketogenic diet. It contains zero carbohydrates, providing high-quality protein and essential nutrients without affecting your carb count or blood sugar levels.

To keep macros low, opt for simple cooking methods like steaming, boiling, or grilling. Use light seasonings and herbs, and avoid heavy batters, deep-frying, and rich cream-based sauces, which can drastically increase the calorie and fat content.

Yes, shrimp are beneficial for weight loss due to their high protein and low-calorie content. The protein helps you feel full and satisfied, which can lead to a natural reduction in overall calorie intake and assist in maintaining a calorie deficit.

Shrimp is a great source of selenium, a potent antioxidant, and vitamin B12, which is vital for nerve function and energy. It also provides good amounts of phosphorus, choline, and iodine.

Yes, being low in fat and fiber-free, shrimp are generally very easy for most people to digest. This makes them a good option for a light, satisfying meal that won't weigh you down.