Prawns, often confused with shrimp, are more than just a seafood delicacy, with benefits that extend far beyond flavour.
These small aquatic crustaceans, found in both warm and cold waters around the world, are an excellent source of essential nutrients to support your overall health.
They are rich in essential vitamins and minerals, high-quality protein, and omega-3 fatty acids, making them a smart addition to a balanced, healthy diet.
In this article, we explore science-backed health benefits of eating prawns and shrimp, along with practical insights to help you make healthier food choices and support overall wellness.
So without further ado, let’s dive in!
A Quick Glance
| factor | Prawns & Shrimp |
| Healthy or not? | Yes, nutrient-dense |
| Protein content | High |
| Calories | Low |
| Fat & cholesterol | Low fat, moderate cholesterol |
| Heart health | Supports heart function |
| Weight loss friendly | Yes |
| Mercury level | Low to moderate |
| Safe for regular eating | Yes, in moderation |
| Suitable for | Kids, adults, pregnant women (When fully cooked) |
10 Health Benefits of Prawns and Shrimp
No matter which variety you prefer, whether it’s tiger, white, pink, brown, Banana, giant freshwater, or Karikkadi, Mandeli / Red, or jumbo ones, the benefits of eating prawns & shrimp remain largely the same.
Muscle Growth and Repair
Shrimp and Prawns are rich source of lean protein, which is important for building and repairing muscles.
This is exactly why athletes and fitness enthusiasts try including prawns or shrimp in their balanced diet, so that they can recover quickly and improve their muscle strength.
Heart Health
shrimp and A prawn fish is a good source of omega-3 fatty acids, which may lower triglyceride levels, which are often associated with strokes, high blood pressure, and a risk of heart disease.
These shellfish have a low amount of saturated fat, which may reduce the risk of cardiovascular disease.
So, in short, it supports the overall heart health of people, including heart patients.
Brain Function
The omega-3s, Vitamin B12, and choline present may support your memory, focus, nerve signalling, and overall mental health.
You may be able to reduce the risk of being affected by cognitive decline by consuming them regularly.
Perfect if you want to improve your overall brain health.
Immune System Support
The presence of antioxidants like astaxanthin + zinc and selenium may strengthen immunity and make your body capable of fighting various infections.
Bone Health
They contain phosphorus, calcium, and magnesium, all three nutrients that may make your bones and joints stronger.
They may also reduce the risk of medical conditions like osteoporosis and age-related bone weakness.
Skin and Hair Health
They are an excellent choice for those having trouble maintaining their skin elasticity and hair growth.
This is due to the presence of antioxidants, vitamin E, and protein, which may help neutralize free radicals in the body, known to cause cellular damage and chronic conditions, including certain types of cancer.
In addition, it also contains Astaxanthin, an algae-derived compound consumed by prawns and shrimp with powerful anti-inflammatory properties, which may protect your skin from UV rays, premature aging, and chronic diseases.
Weight Management
Looking for a good dieting option to lose weight?
They are low in calories compared to Chicken or beef yet a high source of protein, the same quantity as red meat; as a result, you will feel full for longer.
This, as a result, may help you in controlling your appetite and achieving your weight loss goals.
It may also support stable blood sugar levels and insulin sensitivity, which can be beneficial for people managing or at risk of Type 2 diabetes.
Nutritional Support During Pregnancy
It is generally considered safe for expectant mothers to have shrimp or prawns during pregnancy, but they should be properly cooked.
Women consuming prawns while pregnant may support the child’s brain health, fetal development, and production of red blood cells.
Thanks to their content, such as folate, iron, etc.
Improves Eye Health
The studies suggest that there are vital elements present in prawns and shrimp, called Astaxanthin and vitamin A, that support your eye vision and may protect you from developing age-related macular degeneration.
If you are aiming for long-term eye health, prawns or shrimp may be a beneficial option.
Supports Thyroid Function
The presence of trace minerals like iodine and selenium in prawns and shrimp may help regulate your thyroid hormone.
As a result, it may also improve your metabolism, growth, and energy levels.
Prawns Nutrition Facts (per 100g)
The cooked shrimp nutrition profile is approximately the same as outlined below.
- Calories: ~99 kcal
- Protein: ~24 g
- Fat: ~0.3 g
- Saturated Fat: ~0.1 g
- Omega-3 Fatty Acids: ~0.3 g
- Cholesterol: ~189 mg
- Carbohydrates: 0 g
- Vitamin B12: ~1.1 mcg (46% DV)
- Selenium: ~39 mcg (71% DV)
- Phosphorus: ~200 mg (20% DV)
- Iodine: ~35 mcg (23% DV)
- Potassium: ~260 mg
The Fear of Cholesterol
- Yes, they are high in cholesterol, but on the other hand, they have a low amount of saturated fat.
- They do not significantly increase bad (LDL) cholesterol, but they may increase the good (HDL) cholesterol.
- Safe for heart patients, assuming it’s consumed in moderation.
Mercury & Safety of Eating
- They have a low amount of mercury content compared to other large fish.
- Considered safe for pregnant women, children and for regular consumption.
- The risk arises mainly due to poor farms.
How Many Should You Eat?
| Person | Safe Amount |
| Healthy adults | 100–150 g per serving, 2–3 times per week |
| Pregnant women | 100 g, 2 times per week (fully cooked) |
| Heart or cholesterol concerns | 100 g, 1–2 times per week |
| Weight loss | 100 g per serving |
| Children (5+ years) | 50–75 g, 1–2 times per week (fully cooked) |
- As they are nutrient-dense, even small portions are beneficial.
- Eating more won’t increase the perks but only cholesterol and purine levels.
- To maximise their potential, balance them with vegetables, grains, and other proteins.
Vs. other seafood options
| Seafood | Protein | Omega-3 | Calories | Mercury | Best For |
| Prawns | High | Moderate | Low | Low | Lean protein, weight control |
| Salmon | High | Very high | Higher | Low | Heart & brain health |
| Tuna | Very High | High | Moderate | High | Muscle building |
| Sardines | High | Very High | Moderate | Low | Omega-3 & calcium |
| Crab | High | Low | Low | Low | Low-fat seafood |
| Lobster | High | Low | Moderate | Low | Occasional indulgence |
What does this mean for You?
- Prawns & Shrimp are the go-to choice if you want something high in protein and low in calories.
- Salmon and sardines are considered a better option for omega-3 therapy.
- Tuna is known to have a high mercury level, so it is better to limit it.
- Crab and lobster are lean, but they lack omega-3.
Suitability for different medical conditions
| Condition | Safety? |
| Heart disease | Yes (moderation) |
| Diabetes | Yes (low carb, high protein) |
| Weight loss | Yes (low calorie) |
| Pregnancy | Yes (fully cooked) |
| Kidney disease | Limit intake |
| Shellfish allergy | Avoid |
Disadvantages of prawns
- High Cholesterol
Shrimp and prawns are known to have high levels of dietary cholesterol. Overeating them may increase blood cholesterol levels, especially in people who are sensitive to dietary cholesterol.
- Purine Content
Purine can increase uric acid levels, which can be problematic for people with gout or kidney issues.
- Potential Contaminants
A poorly regulated farm can lead to the accumulation of heavy metals, chemical residues, and antibiotics, which may cause long-term issues.
- Sodium Levels
Some frozen or pre-cooked prawns and shrimp may have added salt, which can prove to be a disadvantage for people managing hypertension and suffering from cardiovascular conditions.
- Impact on Vulnerable Groups
If you are already suffering from metabolic disorders, heart disease, or any kidney issues, you may need to monitor your intake to stay away from any long-term complications.
Wild-Caught Vs. Farm-Raised Prawns
| Type | What’s Good | What to Watch for | Best Choice tip |
| Wild-Caught | Typically richer in omega-3s + natural diet | Can be costlier and availability may vary | Choose sources with sustainable fishing labels |
| Farm-Raised | More affordable, widely available, consistent quality | Some farms may use antibiotics, chemicals, or overcrowded tanks | Go for certified farms (ASC/BAP) or trusted sellers |
How to safely buy, prepare, store & cook them
Buying tips:
- Always buy from trusted markets or a reputable source, or suppliers certified by FSSAI if in India, or FDA (the food and drug administration) if in the United States.
- A firm texture and a mild sea smell are good signs of its freshness.
- It is a big red flag if you see black spots, slimy shells, or a strong fishy odour.
- Prefer frozen shrimp or prawns as frozen seafood can offer better quality. Try to avoid the ones kept at room temperature.
- Opt for wild-caught or the ones raised in certified farms to avoid chemicals.
Preparation Tips:
- Ensure that you wash them thoroughly and devein them before cooking.
- Marinate them lightly using herbs, citrus and spices to enhance their flavour.
- Post handling raw ones, wash your hands, knives, and the cutting board to ensure safety when eating shrimp or jhinga.
Storing tips:
- Store them in a refrigerator around 0–4°C, and if possible, cook them within 1-2 days of purchase.
- For a longer period, 3-6 months, freeze them at around 18°C using an airtight container.
- Keep raw and cooked ones separately to avoid contamination.
- Do not refreeze thawed prawns, as it can reduce quality and increase spoilage risk.
Cooking tips:
- Use cooking methods like grilling, steaming, sautéing/stir-frying, boiling, baking/roasting, and poaching as they protect nutrients, maintain natural flavour and texture, & minimize unhealthy fats.
- Cook them at a temperature of 63°C (145°F) until they turn pink and opaque to kill the bacteria. You will also see their tail curled slightly.
- Avoid overcooking at all costs, as it can turn them rubbery and devoid of nutrients.
| Watch the Video |
( Source – Home cooking with Somjit)
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The information provided in this article is for general informational purposes only and is not intended as medical or nutritional advice. Nutritional values and health effects may vary based on preparation methods, sourcing, and individual conditions. Always consult a qualified healthcare professional or dietitian before making dietary changes.
Frequently Asked Questions – Advantages of Eating Prawns
Is prawns good for health?
Yes! They contain good-quality protein, are low in fats & are a good source of nutrients like omega-3, selenium and vitamin B12.
Are prawns healthier than fish?
Both are considered to be healthy. The former has a low amount of fats and calories, while the latter has high levels of omega-3s. So the consumption depends on your nutritional goals.
Are prawns better than chicken?
Prawns deliver a low amount of calories & are a rich source of omega-3s, whereas chicken has more protein.
Is it healthy to eat shrimp or prawns every day?
Yes, dietetics experts and nutritionists consider them to be a good source of vitamins B3, D, and B6. You can consume them every day, but be sure to do so in moderation. Just cook them healthily and try to include other high-protein sources as well.
What are some potential side effects of prawns?
They are amongst the 14 common allergens, so some of the side effects can include shellfish allergy reactions such as anaphylaxis, hives, skin rash, food poisoning, and digestive issues like nausea, vomiting, etc. There is also a risk of contamination if not properly cooked.So don’t Eat Raw shrimp or jhinga at any cost.
References:
https://www.healthline.com/nutrition/prawns-vs-shrimp
https://www.health.com/nutrition/calories-in-shrimp
https://health.clevelandclinic.org/is-shrimp-healthy
