Shrimp are a type of crustacean that are popular in many cuisines around the world. They have a sweet, mild flavor and a firm, juicy texture. But many people wonder – are shrimp high in carbs?
The Nutritional Profile of Shrimp
The nutrition facts for a 3 oz (85 gram) serving of cooked shrimp are:
- Calories: 84
- Protein: 18 g
- Fat: 1 g
- Carbs: 1 g
As you can see, shrimp are very low in carbs, with only 1 gram of carbs per serving. The vast majority of the calories in shrimp come from protein.
Shrimp Nutrition Facts Per 100 Grams
| Nutrient | Amount |
|---|---|
| Calories | 99 |
| Protein | 21 g |
| Fat | 1 g |
| Carbs | 1 g |
This table shows the full nutrition facts for shrimp per 100 gram serving. It further confirms that shrimp contain minimal carbohydrates.
Shrimp Carbs vs Other Foods
To put the carb content of shrimp into perspective, here is how it compares to some other common foods:
- Bread – 15-20 g carbs per slice
- Potato – 15-20 g carbs for a small potato
- Rice – 45 g carbs per cup cooked
- Pasta – 30 g carbs per cup cooked
- Shrimp – only 1 g carbs per 3 oz serving
As the comparison shows, shrimp are an extremely low-carb food, especially when compared to breads, grains, potatoes and other starchy foods.
Why Are Shrimp Low Carb?
There are two main reasons why shrimp are low in carbohydrates:
- They are naturally low-carb
- They contain no added carbs
First, shrimp are naturally low in carbs because of their biology and dietary habits. As crustaceans, they get most of their energy and nutrients from protein and fat sources, not carbs.
Second, shrimp don’t contain added sugars or starches like many processed foods. A plain steamed or grilled shrimp will have minimal carbs.
Watch Out for High-Carb Accompaniments
While shrimp are very low carb, the accompaniments they are served with may be high in carbs:
- Bread crumbs
- Heavy sauces
- Rice or pasta
- Battered and fried
To keep your shrimp low carb, avoid breading and heavy batter. Opt for plain shrimp or light seasonings like lemon, garlic or spices.
Keto and Low Carb Diets
Due to their low carb content, shrimp can fit well into low carb and keto diets:
- Keto Diet: Less than 50 g net carbs per day
- Low Carb Diet: Less than 130 g carbs per day
With only 1 gram of carbs per serving, shrimp provide protein and nutrients while keeping carb intake low. A 3 oz serving would only account for 1-2% of your daily carb limit on keto or low carb diets.
Combine with Low Carb Vegetables
Some tasty low carb vegetable options to pair with shrimp include:
- Broccoli
- Cauliflower
- Bell peppers
- Leafy greens like spinach
- Asparagus
- Brussel sprouts
- Green beans
- Zucchini
Pairing shrimp with non-starchy vegetables can create flavorful low carb meals.
Reasons to Eat Shrimp
Here are some of the top health benefits of eating shrimp:
- High in Protein – Great for building muscle and satisfying hunger.
- Low Calorie – Only 84 calories in 3 oz serving.
- Rich in Selenium – An essential mineral with antioxidant properties.
- Contains Vitamin B12 – Supports nerve function and energy levels.
- Good Source of Zinc – Boosts immune function.
Potential Concerns
While shrimp offer excellent nutrition, there are a few things to keep in mind:
- High cholesterol – Shrimp are high in dietary cholesterol with 166 mg per serving.
- Food safety – Raw or undercooked shrimp may contain bacteria. Always cook shrimp thoroughly.
- Allergies – Some people are allergic to shrimp and shellfish.
Overall shrimp can be enjoyed in moderation as part of a healthy diet for most people.
Types of Shrimp
There are many different varieties of shrimp available. Some of the most popular types include:
| Type | Description |
|---|---|
| White shrimp | Small, sweet shrimp from the Gulf of Mexico region. |
| Pink shrimp | Mild, slightly salty shrimp from the Pacific Northwest. |
| Black tiger shrimp | Large shrimp farmed mostly in Asia with a firm texture. |
| Rock shrimp | Tiny shrimp with firm flesh from along the Atlantic coast. |
The carb content is quite comparable between different types of shrimp. Focus more on size, texture and taste preferences.
Wild Caught vs Farm Raised
You can also get shrimp either wild caught or farm raised:
- Wild caught – Caught in oceans and tend to be smaller.
- Farm raised – Grown in supervised aquaculture farms to control size.
From a carb perspective, there is no major difference between wild and farmed shrimp.
How to Cook Shrimp
Shrimp are extremely versatile – here are some of the most popular cooking methods:
Grilling
Grilling brings out the rich, sweet flavor of shrimp. Toss the shrimp in olive oil, seasonings and herbs before grilling for 2-3 minutes per side until opaque.
Sauteing
Quickly cooking shrimp over high heat in oil or butter. Saute for 1-2 minutes per side until cooked through.
Baking
Arranging shrimp on a baking sheet and cooking in the oven at 375°F for 5-7 minutes until done.
Broiling
Broiling shrimp 4-5 inches under the broiler for 2-3 minutes per side.
Stir Frying
Tossing shrimp and vegetables in a very hot pan or wok for a fast, flavorful meal.
Any plain cooking method like these without heavy batter or breaching will result in low carb shrimp.
Shrimp Recipes
Here are some delicious low carb shrimp recipe ideas:
Garlic Shrimp Scampi
A classic! Saute shrimp with garlic, butter, lemon juice and parsley served over zucchini noodles instead of pasta.
Coconut Shrimp
Shrimp coated in coconut flour, desiccated coconut flakes and seasonings then baked until crispy.
Shrimp Fried Cauliflower Rice
Stir fry shrimp with riced cauliflower, garlic, ginger, soy sauce and veggies for a low carb take on fried rice.
Shrimp Cobb Salad
Chopped salad with shrimp, bacon, avocado, egg and blue cheese dressing – no croutons needed!
Lemon Butter Herb Shrimp
Saute shrimp in a skillet with lemon juice, butter and herbs for a fast weeknight dinner.
The possibilities are endless for creating quick, easy and delicious low carb shrimp recipes.
Should You Eat Shrimp on a Low Carb Diet?
Shrimp can be a fantastic addition to a low carb or keto diet. Here are some of the main benefits of shrimp for low carb diets:
- Very low carb – Fits into carb limits on keto and low carb diets
- High in protein – Help meet protein goals to retain muscle
- Nutrient dense – Provide key nutrients like selenium
- Versatile – Can be used in many types of recipes
Shrimp offer a tasty source of protein and essential nutrients while being low enough in carbs to remain in ketosis.
Potential Downsides
A few things to keep in mind:
- High in cholesterol – Large amounts may affect blood cholesterol
- Easy to overeat – Small size makes it easy to overdo portion sizes
- Shellfish allergy – Some people are allergic and cannot eat it
As long as you watch portions and don’t indulge excessively, shrimp can be a smart addition to keto and low carb diets for most people.
Shrimp FAQ
Are shrimp carb free?
Shrimp are very low in carbs but not completely carb-free. A 3 oz serving contains 1 gram of carbs from natural sugars and fiber. So while shrimp are low carb, they do contain a small amount of carbohydrate.
What are the carbs in shrimp?
A 3 oz (85g) serving of cooked shrimp contains about 1 gram of carbohydrate. This comes from a small amount of natural sugars as well as fiber and some starch in the shrimp flesh. Larger shrimp will have slightly more carbs proportionally.
Are shrimp keto?
Yes, shrimp are considered a keto friendly food. With only 1g net carbs per serving, they can easily be incorporated into a ketogenic diet.
Is shrimp low carb or high carb?
Shrimp is very low in carbohydrates and would be considered a low carb food. It contains minimal natural sugars and starch compared to protein and other nutrients.
Do shrimp raise blood sugar?
No, shrimp have a negligible effect on blood sugar and insulin levels. The small amount of carbs come from fiber, which does not impact blood sugar. People with diabetes generally don’t need to worry about shrimp spikes blood sugar.
The Bottom Line
Shrimp are an excellent choice for low carb and ketogenic diets due to their minimal carb content. Per 3 oz serving, shrimp contain:
- Only 1 gram of carbs
- 18 grams of protein
- 84 calories
Shrimp provide filling protein, nutrients and satisfaction for very few carbs. Focus on plain shrimp and limit high carb accompaniments to keep net carbs low. With endless versatility in recipes, shrimp can be a tasty addition to low carb meal planning.