Ceviche, also known as cebiche, seviche, or sebiche, is a seafood dish that is popular in Latin American cuisine. It typically consists of raw fish or shellfish that is marinated in citrus juices, such as lemon or lime, and spiced with ingredients like onion, chili peppers, cilantro, and salt. The citric acid from the citrus juice causes the proteins in the seafood to become denatured, appearing to be cooked. Shrimp is a common type of seafood used to make ceviche.
What is Shrimp Ceviche?
Shrimp ceviche is made by marinating raw shrimp in lemon or lime juice, along with other seasonings. The shrimp mixture is then allowed to sit for a few hours to “cook” in the acid from the citrus juice. This technique of preparing raw fish and seafood by marinating it in an acidic liquid to denature the proteins is a hallmark of ceviche dishes.
In addition to shrimp and citrus juice, other typical ingredients found in shrimp ceviche include:
- Onion
- Tomato
- Cilantro
- Chili peppers
- Avocado
- Salt
- Pepper
The shrimp is usually cut into bite-sized pieces before marinating. Recipes can vary in the proportions of ingredients and marinating time, but the basic method remains the same. Shrimp ceviche has a bright, citrusy flavor and the shrimp has a firm, cooked texture once it has finished marinating.
Nutrition Facts of Shrimp
Before determining the calories in shrimp ceviche itself, it is helpful to understand the basic nutrition facts of plain shrimp. Here are some key nutrients found in 100g of shrimp (3.5 oz):
- Calories: 99
- Protein: 20g
- Fat: 1g
- Carbohydrates: 1g
- Cholesterol: 172mg
- Sodium: 200mg
- Potassium: 189mg
- Selenium: 34mcg
- Vitamin B12: 1.5mcg
As you can see, shrimp is very low in calories and fat, while still providing a good amount of protein. It also contains nutrients like selenium, potassium, and vitamin B12. The high cholesterol content comes from shrimp being a shellfish.
Calories in Shrimp Ceviche
Now that we know the baseline nutrition facts for plain shrimp, we can estimate the calories for a serving of shrimp ceviche:
Calories in 2 cups of shrimp ceviche:
Assuming 2 cups of ceviche contains approximately 1 pound (16 oz) of shrimp, then:
- 1 lb of shrimp has approximately 99 calories per 3.5 oz
- So 16 oz (1 lb) of shrimp has about 284 calories (99 * 16 oz / 3.5 oz)
However, when the shrimp is marinated in citrus juice to make ceviche, it absorbs some of the liquid. This dilutes the calories a bit. An approximation is that the marinated shrimp loses about 15% of its calories from being soaked in the acidic marinade.
So the estimated calories for 2 cups (16 oz) of shrimp ceviche is:
- 284 calories in 1 lb of shrimp
- Minus 15% dilution from marinade = 241 calories
Therefore, the total calories in 2 cups (16 oz) of shrimp ceviche is approximately 241 calories.
Nutrition Facts for 2 Cups of Shrimp Ceviche
Based on the typical ingredients found in shrimp ceviche recipes, we can estimate the full nutrition facts for a 2 cup serving:
| Nutrient | Amount |
|---|---|
| Calories | 241 |
| Protein | 32g |
| Fat | 2g |
| Carbs | 10g |
| Sodium | 497mg |
As shown in the nutrition table above, a 2 cup serving of shrimp ceviche also provides a good amount of protein at 32g. It’s relatively low in fat at 2g and carbs at 10g. The sodium content increases to 497mg due to the salt, onion, and other seasonings typically added to the dish.
Ways to Reduce Calories in Shrimp Ceviche
Here are some tips for decreasing the calories in shrimp ceviche, if you want a lighter meal:
- Use smaller shrimp – Smaller shrimp are lower in calories than large shrimp per serving
- Increase portion of vegetables – Bulk up on non-starchy veggies like tomato, onion, cucumber
- Use less oil or avocado – These add additional fats that increase calorie density
- Serve in lettuce cups – Use lettuce leaves instead of tortilla chips or crackers
- Use fat free sour cream – Top with a dollop of fat free sour cream instead of regular
- Skip the deep frying – Some ceviche recipes bread and fry the shrimp, opt for raw only
With some simple substitutions and ingredient swaps, you can reduce the calories in shrimp ceviche. Just be mindful of any added oils, avocados, or frying techniques that can quickly increase the fat and calorie content.
Health Benefits of Shrimp Ceviche
In addition to being low in calories, shrimp ceviche provides excellent nutrition and some unique health benefits, including:
- High in Protein – The shrimp provide a lean source of protein to help build muscle, repair tissue, and fuel the body.
- Rich in Selenium – Shrimp are an excellent source of the antioxidant mineral selenium, which supports immune function and thyroid health.
- Contains Vitamin C – The citrus juice marinade provides a good dose of immune-boosting vitamin C.
- Probiotics – Some beneficial bacteria may survive in ceviche. The lactic acid bacteria helps digestion.
- Heart Healthy – The omega-3 fats in shrimp promote cardiovascular health.
- Anti-Inflammatory – Ingredients like onion, chili, cilantro have anti-inflammatory effects.
Overall, shrimp ceviche made from fresh, high quality ingredients can be a nutritious addition to your diet when consumed in moderation. The protein, antioxidants, probiotics, and anti-inflammatory compounds it provides are beneficial for health.
Comparison to Cooked Shrimp
How does shrimp ceviche compare nutritionally to cooked shrimp?
Here is a quick comparison of the nutrients in 3.5 oz (100g) serving of cooked shrimp versus 3.5 oz raw shrimp ceviche:
| Nutrient | Cooked Shrimp | Shrimp Ceviche |
|---|---|---|
| Calories | 99 | 84 |
| Protein | 20g | 17g |
| Fat | 1g | 1g |
| Sodium | 200mg | 210mg |
| Vitamin C | 0% DV | 25% DV |
As shown above, the ceviche has slightly fewer calories and less protein compared to cooked. But it provides more of the antioxidant vitamin C from the citrus marinade. Sodium levels are similar.
So while cooked and ceviche shrimp have minor nutritional differences, they are fairly comparable overall. The main benefit of ceviche is the bright, fresh flavor from the lime juice marinade.
How to Make Low Calorie Shrimp Ceviche
Here is a healthy recipe for lower calorie shrimp ceviche:
Ingredients
- 1 lb medium shrimp, peeled and deveined
- 1 cup fresh lime juice
- 1/2 cup diced tomato
- 1/4 cup thinly sliced onion
- 1 serrano chili pepper, finely chopped
- 2 tbsp fresh chopped cilantro
- 1 tsp salt
- 1 cucumber, peeled, seeded, and diced
- 1 avocado, diced (optional)
Instructions
- Cut the shrimp into bite-sized pieces and place in a glass or ceramic bowl.
- Add the lime juice and stir to coat the shrimp fully. Cover and refrigerate for 1 hour.
- Once the shrimp has marinated, drain off excess lime juice.
- Add the tomato, onion, chili pepper, cilantro and salt. Gently mix together.
- Refrigerate for at least 30 minutes to allow flavors to blend.
- When ready to serve, gently mix in the cucumber and avocado if desired.
- Serve shrimp ceviche chilled, with tortilla chips, over a salad, or on lettuce cups.
This recipe for shrimp ceviche uses fresh, low calorie ingredients like lime juice, tomato, onion, cucumber to add tons of flavor for few calories. Omitting avocado and serving in lettuce cups instead of with tortilla chips further reduces the calories and carbs. Enjoy this light, refreshing ceviche on it’s own or as an appetizer.
Common Questions
Does cooking the shrimp change the calorie amount?
No, cooking shrimp does not significantly change the calorie content. Raw and cooked shrimp have about the same number of calories per serving weight. The difference in calories between raw shrimp in ceviche versus cooked shrimp is minor.
Is ceviche healthier than cooked shrimp?
There is not a major difference nutritionally between ceviche and cooked shrimp. They are fairly comparable in terms of calories, protein, sodium, etc. The main advantage of ceviche is it provides the benefit of raw food enzymes and antioxidants from the fresh citrus marinade.
Can ceviche cause food poisoning?
There is a low risk of foodborne illness from eating raw seafood in ceviche. To stay safe, only consume ceviche that has been properly handled and refrigerated. Use ultra fresh, sushi-grade seafood. Marinate the ceviche in citrus juice for several hours to “cook” it via the acidic liquid. Practice good food safety and hygiene when preparing ceviche.
Does ceviche need to be cooked or baked?
No cooking or baking is required to make ceviche. The citric acid from the lime or lemon juice essentially “cooks” the shrimp by denaturing the proteins. As long as it is properly handled and marinated, ceviche can be consumed raw without any additional cooking. In some recipes, the shrimp may be lightly poached or sauteed before marinating, but this is optional.
Can ceviche be frozen or reheated?
It is best to eat ceviche freshly made. Freezing can compromise the texture. You also would not want to reheat ceviche, as it is typically meant to be served chilled. Any leftovers should be refrigerated and consumed within a day or two at most for food safety.
Conclusion
A serving of 2 cups of shrimp ceviche provides approximately 241 calories. This Mexican seafood dish is light and fresh, with the shrimp “cooked” in a citrus juice marinade. Shrimp ceviche has the nutritional benefits of protein, selenium, vitamin C, probiotics, and anti-inflammatory ingredients. When prepared properly using fresh ingredients, ceviche can be a delicious and healthy meal option.
