Calories and Nutritions in Prawns

A 100g (3.5 oz) serving of raw prawns contains 85 calories. A 100g (3.5 oz) serving of cooked prawns (steamed or boiled) provides 99 calories. Cooked tiger prawns (100g) contain 91 calories. Dried prawns (100g) have 259 calories.

One kilogram (1000g, 35.27 oz) of raw prawns contains 850 calories. One kilogram (1000g, 35.27 oz) of cooked prawns (moist heat) provides 990 calories. One kilogram (1000g, 35.27 oz) of dried prawns has 2590 calories.

One medium raw prawn (6-7g, 0.21-0.25 oz, meat only) contains 5-6 calories. One large raw prawn (10-12g, 0.35-0.42 oz, meat only) provides 9-10 calories. One large cooked prawn (8-10g, 0.28-0.35 oz, meat only) contains 8-10 calories. A jumbo cooked prawn (15-20g, 0.53-0.71 oz, meat only) has 15-20 calories.

Prawns provide some health benefits like supporting muscle growth and boosting selenium intake due to its rich composition of high-quality protein and essential minerals. A list of the health benefits of prawns are shown below:

• Excellent Source of Lean Protein: Prawns are packed with lean, high-quality protein, essential for building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass. (Paddon-Jones, D. & Rasmussen, B.B., 2009, "Dietary protein recommendations and the prevention of sarcopenia").
• Rich in Selenium: Prawns are an outstanding source of selenium, a trace mineral that acts as a powerful antioxidant, protecting cells from damage, supporting thyroid function, and playing a role in immune health. (Rayman, M.P., 2012, "Selenium and human health").
• Good Source of Vitamin B12: They provide a significant amount of Vitamin B12, which is crucial for proper nerve function, the formation of red blood cells, and DNA synthesis. (Watanabe, F., 2007, "Vitamin B12 sources and bioavailability").
• Contain Omega-3 Fatty Acids: Prawns offer beneficial omega-3 fatty acids, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids contribute to heart health, brain function, and may help reduce inflammation. (Mozaffarian, D. & Rimm, E.B., 2006, "Fish intake, contaminants, and human health: evaluating the risks and the benefits").
• Low in Calories and Fat: Prawns are relatively low in calories and total fat, especially saturated fat, making them a good choice for a nutrient-dense protein source within a calorie-controlled or heart-healthy diet.
• Provide Other Important Nutrients: Prawns also supply other important nutrients such as phosphorus, important for bone health; copper, involved in iron metabolism; and choline, which supports brain and nervous system function.

Prawns have been known to cause some unwanted effects like potential shellfish allergies and concerns about cholesterol content due to its biological makeup and how they are sourced. A list of the downsides of prawns are shown below:

• Shellfish Allergies: Prawns are crustaceans, a common group of food allergens. Allergic reactions to prawns can range from mild (such as hives or digestive upset) to severe and life-threatening anaphylaxis in susceptible individuals. (Sicherer, S.H. & Sampson, H.A., 2014, "Food allergy: Epidemiology, pathogenesis, diagnosis, and treatment").
• Dietary Cholesterol Content: Prawns contain a notable amount of dietary cholesterol. While dietary cholesterol's impact on blood cholesterol levels is less significant than once thought for most people, individuals with specific genetic predispositions or certain health conditions might be advised to monitor their intake. (Grundy, S.M., et al., 2019, "2018 AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Blood Cholesterol").
• Sodium Content in Processed or Prepared Prawns: While fresh, plain prawns are moderate in sodium, many prepared prawn dishes, frozen breaded prawns, or canned prawns can be very high in added sodium from salt and other seasonings.
• Sustainability and Farming Practices: Depending on the source (wild-caught vs. farmed) and specific species, there can be environmental and sustainability concerns related to some prawn fisheries and aquaculture practices, including habitat destruction (e.g., mangrove clearing for farms) and bycatch in wild fisheries. Choosing sustainably sourced prawns is important. (Naylor, R.L., et al., 2000, "Effect of aquaculture on world fish supplies").
• Purine Content: Prawns contain purines, which break down into uric acid in the body. Individuals with gout may need to limit their intake of purine-rich foods like prawns to manage their condition.
• Risk of Foodborne Illness if Undercooked: Consuming raw or undercooked prawns can carry a risk of foodborne illness from bacteria or parasites. Thorough cooking is essential.

Yes, for most people, prawns can be a very good and nutritious food choice when sourced responsibly and cooked properly. They are an excellent source of lean protein, low in calories and fat, and packed with essential vitamins and minerals like selenium and Vitamin B12. Prawns also provide beneficial omega-3 fatty acids. (Kris-Etherton, P.M., et al., 2002, "Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease"). The main considerations are for individuals with shellfish allergies, who must avoid them completely. While prawns contain dietary cholesterol, research indicates that for most people, dietary cholesterol has a smaller effect on blood cholesterol levels compared to saturated and trans fats, both of which are low in prawns. (McNamara, D.J., 2000, "Dietary cholesterol and atherosclerosis"). Choosing sustainably sourced prawns and preparing them in healthy ways (e.g., steamed, grilled, stir-fried rather than deep-fried) maximizes their health benefits. (Hosomi, R., et al., 2012, "Seafood consumption and components for health").

Yes, prawns can be included in a heart-healthy diet and are generally not considered "bad" for cholesterol, despite containing dietary cholesterol. Current scientific understanding emphasizes that saturated and trans fats have a much greater impact on raising blood LDL ("bad") cholesterol levels than dietary cholesterol itself for the majority of the population. (Grundy, S.M., et al., 2019, "2018 AHA/ACC/AACVPR/AAPA/ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA Guideline on the Management of Blood Cholesterol"). Prawns are very low in saturated fat and contain beneficial omega-3 fatty acids, which can have positive effects on heart health. While an older study might have raised concerns, a study by De Oliveira e Silva, E.R., et al. (1996), "Effects of shrimp consumption on plasma lipoproteins," found that shrimp (prawns) consumption did not adversely affect the lipoprotein profile in normolipidemic individuals and actually raised HDL ("good") cholesterol relative to LDL cholesterol. 

However, individuals who are hypersensitive to dietary cholesterol ("hyper-responders") or have specific medical advice to strictly limit dietary cholesterol should consult their doctor. For the general population, prawns cooked in healthy ways can be part of a diet that supports healthy cholesterol levels.

The calorie content among different types of prawns (or shrimp) is quite consistent when they are cooked using similar low-fat methods like steaming or boiling. Most common varieties such as white prawns, pink prawns, brown prawns, and king prawns contain 99 calories per 100g of cooked meat. Tiger prawns are slightly lower at 91 calories per 100g cooked. Other types like rock shrimp, giant river prawns, and spot prawns also fall within a similar low-calorie range, typically between 90 and 105 calories per 100g cooked. The primary reason for this consistency is that all these crustaceans are very lean, with high protein and water content, and very low fat content. Minor variations can occur due to slight differences in protein-to-fat ratios and moisture content between species. The most significant factor influencing the final calorie count of a prawn dish is the preparation method (e.g., deep-frying, breading, or adding rich sauces will drastically increase calories) rather than the specific type of prawn chosen from these common edible varieties. Dried prawns are an exception, being much higher in calories (around 259 per 100g) due to the removal of water.

No, prawns and shrimp are not different in terms of their health benefits or nutritional profiles, which means one is not inherently healthier than the other. The terms "prawn" and "shrimp" are often used interchangeably in culinary contexts and common language, and while there are biological differences (related to gill structure, body curvature, and pincer size), these distinctions do not translate to major nutritional disparities.

Both prawns and shrimp are excellent sources of lean protein, low in fat and calories, and provide valuable nutrients like selenium, Vitamin B12, and omega-3 fatty acids. For example, 100g of cooked generic shrimp/prawns provides 99 calories, 20.9g of protein, and 1.1g of fat. The specific nutritional values might vary slightly based on the exact species, size, and habitat (wild-caught vs. farmed), but these differences are minor when comparing "prawns" as a group to "shrimp" as a group. Both are considered healthy choices, subject to considerations about allergies, sourcing, and preparation methods.

The inclusion of prawns, or any savory seafood, in desserts is virtually nonexistent and would be considered extremely unconventional in any culinary tradition worldwide. Prawns have a distinct, savory, and oceanic flavor profile that is fundamentally incompatible with the sweet characteristics expected in desserts.

Prawns are crustaceans that have been harvested and consumed by humans since ancient times. Their origin as a food source is tied to coastal and freshwater regions across the globe where various species are native. Archaeological evidence from diverse locations, including shell middens, indicates that prehistoric populations living near oceans, estuaries, and rivers relied on these abundant and easily caught crustaceans as a significant part of their diet. Different species of prawns and shrimp evolved in various marine and freshwater environments worldwide, leading to a rich diversity in size, appearance, and flavor.

Prawns and shrimp have been documented in ancient Roman texts, where they were considered a delicacy. In Asia, particularly in China and Southeast Asia, shrimp and prawn farming (aquaculture) has a history spanning centuries, allowing for a consistent supply. A dish that highlights the long-standing global appeal and versatility of prawns is the simple yet elegant "Shrimp Cocktail." Although its exact modern iteration with cocktail sauce is more of a late 19th to early 20th-century invention, popular in the United States and Britain, the concept of serving cooked, chilled shellfish with a piquant sauce has older roots. The widespread availability of prawns, both wild-caught and farmed, has made them a beloved ingredient in countless dishes, from humble street food to sophisticated haute cuisine, reflecting their enduring status as a favored seafood across many cultures.