Quick Answer
The number of calories in a piece of grilled shrimp depends on the size and weight of the shrimp. On average, a single large (21-25 count) grilled shrimp contains around 10-15 calories. So a 3 ounce serving of grilled shrimp (about 5-6 pieces) will have 60-90 calories. The exact calorie count can vary based on factors like cooking method and added seasonings.
Calculating Calories in Shrimp
To get a more precise calorie count for grilled shrimp, you’ll need to know the weight of the shrimp. Here are some general calorie guidelines for grilled shrimp based on weight:
| Shrimp Weight | Calories |
|---|---|
| 1 ounce (about 3-4 large shrimp) | 20-30 calories |
| 3 ounces (about 5-6 large shrimp) | 60-90 calories |
| 4 ounces (about 8-12 large shrimp) | 80-120 calories |
| 6 ounces (about 12-18 large shrimp) | 120-180 calories |
As you can see, the calorie range gets wider as the shrimp weight increases. This is because the size of shrimp can vary more the more you have.
To get a precise calorie count, you’ll need to weigh your grilled shrimp after cooking. Use an online calorie counter to determine calories based on the cooked weight.
Or use this simple formula:
Calories per shrimp (g) = Shrimp weight in grams x 0.8 calories
So a 30g grilled shrimp would have about 24 calories (30 x 0.8).
Factors Affecting Calories in Grilled Shrimp
Several factors can affect the calorie content in grilled shrimp:
Shrimp size
Bigger shrimp have more calories than smaller shrimp, since they weigh more. Jumbo shrimp can have 20-30 calories each, while medium shrimp are 10-15 calories each. Go for smaller shrimp to reduce calories.
Cooking method
Grilled shrimp has fewer calories than fried or breaded shrimp. Grilling, steaming, sautéing, or broiling are healthier low-cal prep methods. Deep frying adds significant calories from oil.
Breading or batter
Avoid breaded or battered shrimp, which can nearly double the calories. For example, while 3 ounces of grilled shrimp has about 90 calories, the same amount of breaded fried shrimp has 175 calories or more.
Added oils and seasonings
Brushing shrimp with oil or cooking in oil adds extra calories. Go easy on high-calorie sauces and seasonings too like cocktail sauce, garlic butter, or creamy dressings. Stick to lemon juice, herbs, and spices to flavor grilled shrimp.
Portion size
Eating a larger portion of shrimp means you’ll get more calories, fat, and cholesterol. Stick to a protein-appropriate palm-sized portion of grilled shrimp.
Nutrition Facts for Grilled Shrimp
Here are the full nutrition facts for a 3 ounce serving of grilled shrimp (about 5-6 large shrimp):
| Nutrient | Amount |
|---|---|
| Calories | 90 |
| Fat | 1g |
| Saturated fat | 0g |
| Trans fat | 0g |
| Cholesterol | 195mg |
| Sodium | 200mg |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugar | 0g |
| Protein | 20g |
As you can see, grilled shrimp is very low in calories and fat and provides a good amount of protein. It’s also low in carbs and contains no sugar.
However, shrimp is high in cholesterol with 195mg per serving. So those with high cholesterol need to eat shrimp in moderation.
Health Benefits of Shrimp
Despite the high cholesterol content, shrimp can be part of a healthy diet in moderate amounts. Here are some of the top health benefits of shrimp:
High in Protein
Shrimp is an excellent source of protein needed for muscle growth and development. A 3 ounce serving provides about 20g protein.
Low in Calories
With only about 90 calories in 3 ounces of cooked shrimp, it’s a great low-calorie protein option if you’re watching your weight.
Rich in Vitamins and Minerals
Shrimp provides a variety of nutrients like selenium, iodine, copper, vitamins B12 and D.
May Boost Heart Health
Despite having cholesterol, shrimp contains cardio-protective nutrients like astaxanthin which may reduce risk of heart disease.
Anti-Inflammatory Properties
Compounds like astaxanthin in shrimp also have anti-inflammatory effects to help lower inflammation.
Grilled Shrimp Recipes
To take advantage of the nutrition in shrimp while controlling calories, try these delicious low-cal grilled shrimp recipes:
1. Garlic Lemon Grilled Shrimp
Ingredients:
– 1 lb large shrimp, peeled and deveined
– 3 cloves garlic, minced
– 2 tbsp olive oil
– 3 tbsp lemon juice
– 1 tsp lemon zest
– 1/4 tsp paprika
– Salt and pepper to taste
Instructions:
1. In a bowl, combine minced garlic, olive oil, lemon juice, lemon zest, paprika and salt and pepper. Add shrimp and toss until evenly coated.
2. Grill shrimp over medium heat for 2-3 minutes per side until opaque.
3. Serve with lemon wedges.
Nutrition per serving: 200 calories, 21g protein, 10g fat
2. Grilled Shrimp Kebabs
Ingredients:
– 1 lb large shrimp
– 1 red bell pepper, cut into chunks
– 1 green bell pepper, cut into chunks
– 1 red onion, cut into wedges
– 2 tbsp olive oil
– 1 lime, juiced
– 2 cloves garlic, minced
– 1/4 tsp chili powder
– Salt and pepper to taste
Instructions:
1. In a bowl, mix olive oil, lime juice, garlic, chili powder and salt and pepper. Add shrimp, peppers and onion and toss to coat.
2. Thread shrimp and vegetables onto skewers.
3. Grill for 4-5 minutes until shrimp are pink and opaque, turning occasionally.
4. Squeeze lime juice over kebabs before serving.
Nutrition per serving: 190 calories, 21g protein, 8g fat
3. Cajun Grilled Shrimp
Ingredients:
– 1 lb large shrimp, peeled and deveined
– 1 tbsp Cajun seasoning
– 1 tsp paprika
– 2 tbsp olive oil
– 1 lemon, cut into wedges
Instructions:
1. In a bowl, mix Cajun seasoning, paprika, olive oil and shrimp. Toss to coat shrimp evenly.
2. Grill shrimp for 2-3 minutes per side until opaque.
3. Serve with lemon wedges.
Nutrition per serving: 210 calories, 21g protein, 11g fat
Tips for Grilling Shrimp
Follow these simple tips for making perfectly grilled shrimp:
– Use raw, peeled shrimp and pat dry before grilling
– Brush shrimp lightly with oil to prevent sticking
– Grill shrimp in a single layer, avoiding overcrowding
– Grill for 2-3 minutes per side until opaque and slightly charred
– Don’t overcook or shrimp will be rubbery; remove immediately when done
– Add seasonings like lemon, garlic, herbs and spices for flavor
– If making kebabs, soak bamboo skewers before using to prevent burning
Storing Leftover Grilled Shrimp
Refrigerate leftover grilled shrimp within 2 hours and use within 3-4 days for maximum freshness and food safety. Store in an airtight container and place shrimp on top of a paper towel to absorb excess moisture.
You can enjoy leftover shrimp cold in salads, in tacos, over pasta, or reheat gently on the stovetop or grill before serving. Avoid microwaving cooked shrimp to prevent rubbery texture.
Freeze grilled shrimp for 2-3 months in airtight bags or containers to extend usage. Thaw in the refrigerator before using.
Conclusion
Grilled shrimp is a healthy, low-calorie way to enjoy seafood. A single large grilled shrimp has about 10-15 calories. A typical 3 ounce serving of grilled shrimp provides around 60-90 calories, making it great for weight loss or maintenance.
Pay attention to portion sizes and accompaniments to control calories when eating grilled shrimp. Limit added oils, butter, and high-calorie sauces. Enjoy shrimp grilled, broiled, or sautéed rather than fried.
Pair grilled shrimp with plenty of non-starchy veggies for a satisfying low-calorie meal full of protein. Grilled shrimp makes an awesome addition to summer salads, tacos, kebabs, and more.
