Calories in Prawns: Health Benefits & Nutrition Facts
Prawns are small, edible shellfish that live in water and resemble shrimp. They have a hard outer shell, and a long body, and are commonly used in cooking, often found in dishes like curries, stir-fries, and salads. They're known for their sweet, delicate flavor and are a popular seafood choice.
Health Benefits of Eating Prawns
- Prawns are an excellent source of high-quality protein. A 100 gm serving of prawns can provide up to 20 grams of protein, making them a great choice for a protein-rich diet. Protein is not only essential for building and repairing tissues but also plays a key role in producing enzymes and hormones, supporting overall bodily functions.
- Prawns are a rich source of omega-3 fatty acids, particularly EPA and DHA, which are beneficial for heart health. These healthy fats help reduce inflammation, lower blood pressure, and decrease the risk of chronic diseases such as heart disease and arthritis. Consuming prawns moderately can contribute to a healthier cardiovascular system and overall well-being.
- Prawns are a powerhouse of essential vitamins and minerals, particularly vitamin B12, which is vital for nerve function and the production of red blood cells. Prawns also provide a good amount of vitamin E, which acts as an antioxidant, and minerals like iron and zinc that support immune function, promote healthy skin and boost energy levels.
- Prawns are an excellent source of phosphorus, which are key mineral for maintaining strong and healthy bones. Adequate intake of this mineral helps in the prevention of osteoporosis and supports overall skeletal health. Including prawns in your diet can contribute to stronger bones and reduce the risk of bone-related diseases as you age.
Calories in Prawns in Common Dishes
- Prawn Cocktail: Approximately 300-350 calories per serving. This classic starter features prawns served in a tangy cocktail sauce. The calories come from the prawns themselves and the creamy, often mayonnaise-based, sauce.
- Garlic Butter Prawns: Around 300-350 calories per serving. This dish involves prawns sautéed in a generous amount of butter and garlic, resulting in a rich, savory flavor. The calories are mainly due to the butter used in the preparation.
- Prawn Fried Rice: Approximately 400-500 calories per serving. Prawns are stir-fried with rice and a mix of vegetables, often seasoned with soy sauce and other spices. The calorie count can vary depending on the amount of oil and rice used.
- Prawn Curry: About 300-400 calories per serving. Prawns are cooked in a flavorful curry sauce made from a blend of spices, coconut milk, or cream. The calories can be higher if the curry is made with cream or served with rice.
- Prawn Salad: Around 150-250 calories per serving. This light and healthy option features prawns tossed with fresh vegetables and a light dressing. The calories are mostly from the prawns and the dressing used.
- Tempura Prawns: Calories: Approximately 350-400 calories per serving. Prawns are battered and deep-fried until crispy. The calorie content is higher due to the frying process and the batter used.
- Prawn and Vegetable Stir-Fry: Around 200-300 calories per serving. Prawns are stir-fried with a variety of vegetables in a light sauce. The calorie count is relatively low, making it a healthy meal option.
- Prawn Pasta: About 400-500 calories per serving. This dish typically includes prawns tossed with pasta and a creamy or tomato-based sauce. The calorie content depends on the type of sauce and pasta used.
- Prawn Tacos: Approximately 200-250 calories per taco. Prawns are often grilled or sautéed and served in a taco with fresh toppings like avocado, lettuce, and salsa. The calories can vary based on the toppings and whether cheese or creamy sauces are added.
- Prawn Scampi: Around 350-400 calories per serving. Prawns are cooked in garlic butter and white wine sauce usually served with pasta or bread. The calories come from the butter and the accompanying pasta or bread.
These estimates can serve as a guide to help you understand the calorie content of different prawn dishes and make more informed choices based on your dietary goals and preferences.
How Many Calories Do Prawns Have?
Raw prawns are a fantastic low-calorie food option, making them a great addition to a nutritious diet. A serving of 100 grams of raw prawns contains approximately 100 calories. They are a rich source of protein, offering around 20-24 grams per 100 grams, which is excellent for muscle growth and repair. Raw prawns are also very low in fat, with only about 2 grams of fat per 100 grams, depending on the type of prawn. This includes minimal amounts of saturated fat, which is good for heart health. They have negligible carbohydrates, less than 1 gram per 100 grams, which makes them suitable for low-carb diets. In addition to being low in calories, prawns are packed with essential nutrients like selenium, vitamin B12, and iodine, which support various bodily functions. Overall, prawns provide a lean source of protein and essential nutrients while keeping the calorie count low, making them an excellent choice for a healthy and balanced diet.
How Many Prawns Can You Consume Every Day?
Health professionals generally recommend that you can safely consume prawns in moderation as part of a balanced diet. Typically, it's suggested to eat not more than 100 grams of prawns/day, which is roughly equivalent to 6-8 medium-sized prawns. This amount helps you enjoy the nutritional benefits of prawns, such as high-quality protein and essential vitamins and minerals, without overloading on cholesterol or sodium.
Prawns are relatively low in calories and fat, but they are high in cholesterol. Consuming too many prawns daily could lead to an excessive intake of dietary cholesterol, which might impact heart health if other dietary sources of cholesterol are also high. Therefore, it’s crucial to balance prawn intake with other protein sources and maintain a varied diet to ensure overall nutritional balance.
Moreover, prawns are rich in iodine, and while this is beneficial for thyroid health, consuming them in large quantities could contribute to an excessive intake of iodine, which may not be suitable for individuals with certain thyroid conditions. Therefore, it's always a good idea to consult with a healthcare provider or a nutritionist to tailor prawn consumption to individual health needs and dietary goals.
By sticking to moderate portions and varying your seafood choices, you can enjoy the health benefits of prawns while supporting a balanced and healthy diet.
Conclusion
So, prawns are pretty much the superheroes of the seafood world! They're like tiny, tasty powerhouses packed with protein and all the good stuff your body needs. Whether you're tossing them in a curry, frying them up in garlic butter, or just enjoying them in a salad, prawns add a delicious twist to any meal. Plus, they're low in calories and high in nutrients, making them a fantastic choice for a healthy diet. Just remember to enjoy them in moderation—about 6-8 prawns a day keep the seafood cravings at bay without overloading on cholesterol. So, dive into the prawn party, but keep it balanced, and you'll be on your way to a fun and flavorful health boost!
Suha Warekar
Registered Dietitian
