Health Nutrition & Diet Is Shrimp Good for You? An RD Shares the Top Health Benefits of Shrimp It's a good thing shrimp is one of America's most popular seafood choices. By Christina Manian, RDN Updated on September 06, 2024 Fact checked by Haley Mades Fact checked by Haley Mades Haley is a Wisconsin-based creative freelancer and recent graduate. She has worked as an editor, fact checker, and copywriter for various digital and print publications. Her most recent position was in academic publishing as a publicity and marketing assistant for the University of Wisconsin Press Our Fact-Checking Process Close Photo: Xsandra/Getty Images Starring in favorites from garlicky scampi to summer seafood boils, shrimp is an extremely popular shellfish choice—but is shrimp good for you? Shrimp is popular because of its tasty flavor, quick cooking time, and impressive nutrients. There’s no shortage of things to love about shrimp’s hearty health benefits, either. That's why we caught up with an expert to learn more about the health benefits of shrimp. Pass the cocktail sauce as we dive into this shrimp nutrition 101. Tina Covone, MS, RD, CDN, a clinical dietitian Shrimp Nutrition Shrimp is loaded with healthy vitamins and minerals, as well as micronutrients like choline, phosphorus, copper, and B vitamins including niacin, B6, and B12. Here's a look at what's inside 3 ounces (or about 85 grams) of raw shrimp. Water - 66.6 gramsCalories - 72.2 kcalProtein - 17.1 grams (34.2% of the recommended daily value or DV)Fat - 0.433 gramsCholesterol - 137 milligramsCalcium - 54.4 milligrams (4.18% DV)Iron - 0.442 milligrams (2.46% DV)Magnesium - 29.8 milligrams (7.1% DV)Potassium - 224 milligrams (4.77% DV)Sodium - 101 milligramsZinc - 1.14 milligrams (10.36% DV)Copper - 0.332 milligrams (36.89% DV) Health Benefits of Shrimp In case you needed more reasons to love shrimp, here are some of the biggest benefits to eating more of the shellfish. 01 of 06 Builds Muscles One of the first reasons many reach for this seafood option is that it’s an excellent source of lean protein, thanks to its low total and saturated fat content. “Typically, 3 ounces of shrimp contains about 20 grams of protein,” says clinical dietitian Tina Covone, MS, RD, CDN. Protein is not only the building block of healthy muscles, but it helps to build nearly every tissue in our body. Protein also provides sustained energy, helps carry oxygen throughout the body, and slows digestion to aid in better blood sugar regulation. 02 of 06 Enhances Heart Health Studies have found frequent shrimp consumption to be inversely related to heart disease risk despite being a high-cholesterol food. “Ongoing research and evidence about the dietary cholesterol found in shrimp shows that it has a minimal impact on blood cholesterol levels and heart disease risk,” Covone says. In fact, shrimp contains several beneficial nutrients that champion heart health, including unsaturated fat, omega-3 fatty acid, and antioxidant astaxanthin. The unsaturated fats, including omega-3 fatty acids, found in these pink crustaceans “raise HDL (high-density lipoprotein, or good cholesterol) levels while lowering LDL (low-density lipoprotein, or bad cholesterol) levels,” Covone says. These cholesterol levels in the blood play a huge role in heart disease development (or prevention). Astaxanthin positively influences cholesterol levels in the same ways as omega 3s and even offers anti-atherosclerotic (or plaque build-up on arteries) benefits. While astaxanthin is most concentrated in shrimp shells, you’ll still get a decent dose of it when enjoying the meat of this delectable shellfish. However, if you make shrimp stock by sautéing shrimp shells in oil (astaxanthin is fat-soluble) before adding the water to your recipe, you’ll get an added boost of this antioxidant. 03 of 06 Improves Thyroid Health You’ll also find two of the most important minerals for thyroid health in shrimp: iodine and selenium. Iodine is required for thyroid hormone synthesis, while selenium is found in large amounts in thyroid glands and works to protect these organs. Selenium can be particularly tricky to find naturally in food, making shrimp that much more valuable. 04 of 06 Supports Immunity There are also noteworthy amounts of vitamin E and zinc in shrimp, both of which are antioxidants that target free radical molecules. Vitamin E, for example, plays a crucial role in protecting cells from oxidative stress by neutralizing harmful free radicals. This helps maintain the integrity of the immune cells so they can more effectively defend the body against infections. Meanwhile, zinc minimizes inflammation by targeting free radicals. It also helps develop and activate immune cells like T-cells and macrophages, which are critical when it comes to identifying and destroying pathogens (like viruses and bacteria) that invade the body. 05 of 06 Reduces Inflammation The astaxanthin antioxidant in shrimp also works to reduce inflammation in the body, supporting your cells’ ability to ward off chronic illnesses like neurodegenerative diseases, cancer, and diabetes. Astaxanthin reduces inflammation because its antioxidant properties help neutralize free radicals and reduce oxidative stress in the body. While it works to enhance the activity of anti-inflammatory cells, it also blocks the production of pro-inflammatory molecules, like cytokines and enzymes like COX-2. 06 of 06 Supports Eye Health The antioxidants in shrimp, especially astaxanthin, help protect the eyes from oxidative damage, which may help to lower the risk of age-related macular degeneration. Astaxanthin's unique molecular structure makes it antioxidant, anti-inflammatory, and antiapoptotic (prevents cell death). These properties make astaxanthin beneficial in preventing and treating various eye diseases. In fact, studies have shown that astaxanthin is effective in addressing conditions like retinal diseases, uveitis (eye inflammation), cataracts, and asthenopia (eye strain). It works by interacting with multiple metabolic pathways in the body, which helps restore balance in the cells. Still, more long-term clinical trials are necessary to determine the best dosage and method of delivery of astaxanthin. Risks of Eating Shrimp While the nutritional benefits of shrimp are undeniable, there are a few other things to consider when shopping for scampi. For one, shrimp is one of the most common allergens, alongside other shellfish. There is also some potential for contamination in shrimp with antibiotics, microplastics, and mercury. The US Food and Drug Administration (FDA) only inspects a tiny 2% of the seafood that is imported into the country, which means that some chemicals used during large-scale shrimp production, like antibiotics, may still be present. While mercury is less of a concern with shrimp when compared to larger fish like swordfish, tuna, and salmon, these shellfish can accumulate some. Plus, up to 85% of the seafood in the US is imported, including shrimp, with hundreds of millions of pounds entering the country every single month. This production happening abroad is typically done through large-scale farming operations cranking out high volumes of the crustacean at a very low cost. While that low price point is certainly appealing, there are serious downsides associated with this type of shrimp farming that shouldn’t be overlooked, including mangrove destruction, negatively impactful catch methods, and unethical labor practices. The best ways to find lower-impact shrimp are to shop locally, scour the label for info on production practices, and ask your fishmonger the hard-hitting questions. Sustainability labels are always good signs, while super-low price points are typically bad ones. Resources like Monterey Bay Aquarium Seafood Watch and Global Seafood Alliance will provide you with super helpful information for finding virtuous shrimp sources. Easy, Flavorful Shrimp Recipes The mild, salty flavor of shrimp, juicy bite, and hints of natural sweetness make it delicious enough to stand on its own, simply seasoned—but it also pairs equally well with bold spices and sauces. This means that shrimp is an easy and versatile protein choice for speedy weeknight suppers, weekend entertaining, and romantic dinners alike. Here are some of our favorite shrimp recipes to try for yourself. Pasta with Shrimp and Spicy Butter Greg DuPree Whip up this shrimp pasta in under 30 minutes. The dressed-up butter combines with sun-dried tomatoes, crushed red pepper, smoked paprika, and a Korean chile paste to bring together a buttery, spicy meal for the makings. We recommend a wide, flat noodle with rippled edges for this one. GET THE RECIPE Saucy Shrimp and Noodle Stir-Fry Antonis Achilleos In the mood for a stir-fry but want to add a little more flavor (and a lot more protein) to it? This shrimp stir-fry with noodles comes together quickly. Add the secret sauce made of honey, umami-rich soy sauce, and some chili-garlic sauce to top it off for a sweet-and-spicy weeknight go-to. GET THE RECIPE Buttery Shrimp with Marinated White Beans This recipe is so simple, it only calls for a can or two of beans (we recommend cannellini beans, but you can also go with gigante, cranberry beans, or even chickpeas). Just combine garlic, crushed red pepper flakes, and white wine with some butter and, you guessed it, shrimp. There you have it: You'll turn some simple ingredients into a beautiful dish that you (and your guests) will love. GET THE RECIPE Japanese-Style Shrimp Salad Greg DuPree Don't just eat a boring, bland salad. Plop shrimp in it to add protein and flavor. This crunchy romaine and cucumber salad mixes juicy shrimp with a creamy soy-mayo dressing. Better yet, you can put it together in just 15 minutes. GET THE RECIPE These Are the Healthiest Types of Seafood, According to an RDN Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. USDA FoodData Central. Crustaceans, shrimp, raw. Lonnie M, Hooker E, Brunstrom JM, et al. 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