Prawns are more than just a seafood delicacy; they are a nutritional powerhouse. The nutritional value of prawns is what makes people wonder, as they are considered to be one of the leanest sources of protein & nutrient dense protein sources available. This article will share data for your reference. To know what these nutrients can do to your body, head on to our benefits of prawns article.
Nutritional Value of Prawns Per 100g (Macros)
| Nutrient | Amount |
| Calories | ~99 kcal |
| Protein | ~20–24g |
| Total Fat | ~0.3g |
| Saturated Fat | ~0.1g |
| Carbohydrates | ~0.2g |
| Cholesterol | ~189mg |
| Sodium | ~111mg |
| Water | ~76g |
(Source: USDA FoodData Central)
Prawns are known to have a low amount of fats and carbohydrates. This makes them a natural lean protein source. They have a moderate level of cholesterol (~189mg), but research suggests that their low saturated fat content can offset the risks of cardiovascular issues, especially in the healthiest individuals. They also have a high concentration of water, which makes them both light in the stomach and easily digestible.
Prawns Nutrition Value – Vitamins & Minerals (Per 100g)
| Nutrient | Amount | % Daily Value |
| Vitamin B12 | ~1.1 mcg | ~46% DV |
| Selenium | ~39 mcg | ~71% DV |
| Phosphorus | ~200 mg | ~20% DV |
| Iodine | ~35 mcg | ~23% DV |
| Zinc | ~1.1 mg | ~10% DV |
| Iron | ~0.5 mg | ~3% DV |
| Potassium | ~260 mg | ~6% DV |
| Omega-3 (DHA+EPA) | ~0.3g | — |
(Source: USDA Fooddata Central)
Out of all micronutrients, selenium stands out. Just 100 g of serving covers more than 70% of your daily requirements. Prawns also have a sufficient amount of Vitamin B12, which is crucial for the functioning of your nerves and for the production of red blood cells. It also contains iodine, known to support thyroid functioning. Perfect for individuals who do not prefer dairy or iodised salt regularly.
Nutritional Content of Prawns vs Other Proteins (Per 100g)
| Nutrient | Prawns | Chicken Breast | Beef (Lean) | Eggs |
| Calories | ~99 kcal | ~165 kcal | ~250 kcal | ~155 kcal |
| Protein | ~24g | ~31g | ~26g | ~13g |
| Total Fat | ~0.3g | ~3.6g | ~10g+ | ~11g |
| Saturated Fat | ~0.1g | ~0.9g | ~4g | ~3.3g |
If you observe the protein sources, prawns have the fewest calories, and it also has the lowest fat content. While chicken breast leads the raw protein count, prawns come close at ~24g per 100g, with minimal fat. If you are on a calorie-controlled or low-fat diet, prawns offer better nutritional efficiency compared to beef or eggs.
Prawns Nutritional Information – Raw vs Cooked
| Nutrient | Raw | Boiled/Steamed | Deep Fried |
| Calories | ~99 kcal | ~99 kcal | ~190–240 kcal |
| Protein | ~20g | ~24g | ~18g |
| Total Fat | ~0.3g | ~0.3g | ~10–12g |
| Sodium | ~111mg | ~148mg | ~350mg+ |
You can clearly see from the table that boiling and steaming preserves nutrients almost fully. Protein increases after cooking as the moisture concentrates the macros per 100g. Deep frying almost doubles the calorie count, along with increasing sodium and fat, which decreases nutritional advantages.
Final Verdict
From the data above, we can surely say that prawns is one of the most nutritious and efficient protein sources available. It is low in fat and has minimal calories, and it is rich in selenium and B12 and as a result, they outperform most of the protein sources on a per-calorie basis. Whether you want to manage weight, build muscle, or eat clean, you have a strong case to include them in your diet. Use cooking methods like boiling, steaming or grilling to retain their nutritional values and try to source responsibly.
