How Much Protein in Shrimp? By Size and Preparation

✅ USDA Verified Data🔬 Clinically Referenced📋 Educational Only📅 2026-04-23

protein in shrimp steamed grilled per ounce

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Shrimp protein: 20g per 3oz (84 cal), 40g per 6oz (168 cal) — the best protein-to-calorie ratio of any seafood. Per 100g: 24g protein at 99 calories. Fried/breaded shrimp drops to 12g protein per 240 calories, reducing efficiency by 75%. Always choose steamed, grilled, or sautéed shrimp to maximize protein benefit.

🔬 Nutrition Facts — Per 3oz Steamed Shrimp (85g)

Source: USDA FoodData Central · 2026

Calories (kcal)

Protein20g

Carbohydrates0g

Fat1g

Fiber0g

Sugar0g

Sodium94mg

🥗 Key Ingredients & Nutrients at a Glance

💪20gProtein

🔥84 kcalCalories

🧈1gFat

🍚0gCarbs

🍽️60% DVSelenium

🍽️23% DVIodine

🍽️24g proteinPer 100g

🍽️189mgCholesterol

📊 Quick Facts

•🦐 3oz steamed: 20g protein · 84 cal (elite efficiency)
•🦐 6oz steamed: 40g protein · 168 cal (full meal)
•🦐 Per 100g: 24g protein · 99 cal · 0g carbs
•⚠️ Fried (3oz): Only 12g protein · 240 cal — avoid for protein goals
•✅ Keto: 0g carbs — completely keto-compatible
•⭐ Iodine: 23% DV per 3oz — critical for thyroid health
•⭐ Selenium: 60% DV per 3oz — powerful antioxidant mineral

🚨 Top Problems — Solved

❌ Problem

You avoid shrimp because it's 'high in cholesterol' and you think it's unhealthy

✅ Solution

Shrimp's 189mg dietary cholesterol has minimal impact on blood cholesterol for most people — it's saturated fat that raises LDL, not dietary cholesterol. Shrimp has only 0.3g saturated fat per 3oz. AHA, Mayo Clinic, and NIH all confirm shrimp is heart-healthy in moderate amounts.

❌ Problem

You want 40g protein per meal but shrimp servings seem small

✅ Solution

6oz steamed shrimp (12 large) = 40g protein at only 168 cal. This is a visually satisfying pile of shrimp. Pair with cauliflower rice (25 cal) + garlic + lemon = complete 40g-protein meal at 200 cal total. Hard to beat for weight-loss diets.

❌ Problem

Fried shrimp at restaurants is destroying your protein-per-calorie goals

✅ Solution

Restaurant fried shrimp (6 pieces) = 12g protein, 240 cal (terrible ratio). Grilled shrimp = 20g protein, 90 cal. Ask specifically for 'grilled, no butter' or 'steamed.' Shrimp cocktail is always safe: 10g protein, 88 cal including sauce.

❌ Problem

You're concerned about farmed shrimp quality and safety

✅ Solution

Best choices in order: 1) Wild-caught Gulf shrimp (best), 2) Wild-caught Pacific white shrimp, 3) ASC-certified farmed shrimp (sustainable, monitored). Avoid: imported farmed from unregulated countries. Whole Foods Market and Target's Good & Gather brand have good sourcing transparency.

Shrimp Protein: By Size and Preparation

Serving	Protein	Calories	Fat
3oz steamed (6 large)	20g	84 cal	1g
4oz steamed (8 large)	27g	112 cal	1.3g
6oz steamed (12 large)	40g	168 cal	2g
3oz grilled with olive oil	20g	130 cal	6g
3oz breaded/fried	12g	240 cal	12g
Shrimp cocktail (6 + 2 tbsp sauce)	10g	88 cal	1g

Values approximate. Shrimp size and cooking method significantly affect totals.

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❓ Frequently Asked Questions (15)

Click any question to expand the expert answer

How much protein is in shrimp?

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Shrimp protein per 3oz (85g) cooked: 20g protein, 84 calories, 1g fat, 0g carbs. Per 100g: 24g protein, 99 calories. Shrimp is one of the highest protein-per-calorie foods available — only egg whites and plain chicken breast compete at this ratio.

How many shrimp to get 30g protein?

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To get 30g protein from shrimp: approximately 4.5oz (130g) cooked shrimp = 18 large, 27 medium, or 36 small shrimp. At 84 calories per 3oz, 4.5oz = 126 calories for 30g protein — extraordinary protein efficiency.

Is shrimp a good source of protein?

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Exceptional — shrimp has one of the highest protein-to-calorie ratios of any food: 24g protein per 100g at only 99 calories. It provides complete protein with all 9 essential amino acids, plus omega-3 fatty acids, iodine, selenium, and astaxanthin antioxidants.

How much protein in 6 shrimp?

Does shrimp have more protein than chicken?

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How much protein in a pound of shrimp?

Is shrimp protein good for weight loss?

How does shrimp compare to fish for protein?

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How much protein does breaded shrimp have?

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📋 Nutrition data based on USDA FoodData Central. Values may vary by brand, preparation method, and serving size. Not a substitute for professional medical or dietary advice. Always consult a registered dietitian for personalized nutrition guidance.