Last updated: September 11, 2025
Short answer: Yes—shrimp can be excellent for weight loss because it’s lean, high in protein, and relatively low in calories. A typical 3 oz cooked serving provides roughly 80–90 calories and 18–20g protein with minimal fat. Keep it light by choosing grilling, steaming, sautéing with a little oil spray, or air-frying—and go easy on breading and buttery sauces.
Shrimp Nutrition at a Glance
- Per 3 oz cooked: ~80–90 kcal · ~18–20g protein · ~1–2g fat · ~0g carbs
- Micronutrients: naturally contains selenium, iodine, B12, and some zinc
- Cholesterol: higher than many fish per serving, but very low in saturated fat
Values vary by brand, size, and cooking method. Check the package for specifics.
Why Shrimp Helps With Weight Loss
- High protein, low calories: a lot of fullness per calorie to help manage appetite.
- Fast & flexible: cooks in minutes; easy to add to bowls, salads, tacos, and stir-fries.
- Easy portioning: measure by weight (cooked ounces) or count pieces for consistent tracking.
Want a simpler path to protein-forward plates? Explore our Weight-Loss Meal Plan, customize with Build-a-Meal Plan, or stock quick, high-protein breakfasts like Overnight Oats.
Is Shrimp Good for Weight Loss? How to Choose & Cook It
How to choose
- Raw vs. cooked: Raw (peeled/deveined) offers the best texture control. Pre-cooked is fine for ultra-fast meals—just don’t overheat.
- Shell-on vs. peeled: Peeled is convenient; shell-on can be juicier if you’re grilling.
- Frozen is great: Shrimp are often frozen at peak freshness—thaw in the fridge overnight.
Light cooking methods
- Grill or broil: toss with spices and a little oil spray; 2–3 minutes per side.
- Sauté: nonstick pan, oil spray, garlic, paprika, lemon; pull when pink and just opaque.
- Steam or poach: gentle heat keeps it lean and tender.
- Air-fry: 375–390°F for ~5–6 minutes; shake once.
Avoid: heavy breading, deep frying, and butter-heavy sauces if calories are tight—add flavor with spices, citrus, and herbs instead.
Portions, Sodium & Simple Seasonings
- Portion target: 4–6 oz cooked shrimp (about a palm to palm-and-a-half) per meal.
- Sodium: Some shrimp are brined or treated with salt/phosphates. Rinse after thawing and season yourself to manage sodium.
- Seasonings: chili-lime, Cajun, garlic-lemon, smoked paprika, or taco seasoning (check salt levels).
Balanced Meal Ideas (≈350–550 kcal)
- Shrimp bowl: 5 oz shrimp, 1 cup cauliflower rice + 1/2 cup rice, fajita peppers, pico, lime yogurt.
- Shrimp salad: 5 oz shrimp over mixed greens, cucumber, tomatoes, corn, 1 oz feta, light vinaigrette.
- Shrimp stir-fry: 5 oz shrimp with broccoli/snap peas/carrots and light teriyaki; serve over 3/4 cup cooked rice.
- Shrimp tacos: 4 oz shrimp in two 6-inch corn tortillas, cabbage slaw, salsa verde, squeeze of lime.
Prefer no-cook nights? Mix and match our High-Protein Box and Build-a-Meal Plan to keep calories and protein on target.
FAQs
Is shrimp good for weight loss?
Yes—shrimp is lean and high in protein, so it helps you feel full on fewer calories. Keep cooking methods light and watch sauces.
How many calories are in shrimp?
About 80–90 calories per 3 oz cooked serving, with roughly 18–20g protein. Numbers vary by size and preparation.
Is the cholesterol in shrimp a problem?
Shrimp contains dietary cholesterol but very little saturated fat. If you’ve been advised to limit cholesterol, follow your clinician’s guidance.
What’s the best way to cook shrimp for weight loss?
Grill, steam, sauté with a little oil spray, or air-fry. Avoid heavy breading and butter-based sauces.
Can I meal prep shrimp?
Yes—cook quickly, chill promptly, and eat within a couple of days for best texture. Reheat gently to avoid rubbery shrimp.
Next Steps
Build shrimp into balanced plates—protein + fiber + measured fats—and track portions. If you want the easy button, explore our Weight-Loss Meal Plan or assemble a week with Build-a-Meal Plan.
