Shrimp scampi and pasta is a delicious and popular Italian-American dish that combines shrimp, pasta, garlic, butter or olive oil, white wine, lemon juice, parsley and other herbs and spices. It’s a flavorful, indulgent meal that many people love, but it can also be high in calories depending on how it’s prepared.
In this article, we’ll break down the calorie count of each component of shrimp scampi and pasta to give you a sense of how many calories are in the entire dish. We’ll look at calories in shrimp, pasta, butter or olive oil, garlic, white wine, lemon juice and herbs so you know exactly what you’re consuming when you dig into this flavorful meal. Read on to learn more!
Calories in Shrimp
Shrimp are low in calories and fat compared to other protein sources. Here is the calorie count for 3 ounces of various types of uncooked shrimp:
| Type of Shrimp | Calories |
|---|---|
| Small shrimp | 84 |
| Medium shrimp | 112 |
| Large shrimp | 120 |
| Jumbo shrimp | 140 |
As you can see, calories in shrimp can range from 84-140 calories for a 3 ounce uncooked serving, depending on the size of the shrimp. Smaller shrimp have the fewest calories.
Shrimp get a bit higher in calories when they are cooked. 3 ounces of steamed large shrimp has about 130 calories. 3 ounces of fried shrimp has about 220 calories.
So for a typical shrimp scampi recipe that uses about 1/2 pound of medium raw shrimp per serving, you’re looking at about 200-250 calories total from the shrimp depending on cooking method.
Calories in Pasta
Pasta, especially refined white pasta, is mostly carbohydrates with some protein. 100 grams of cooked regular pasta has about 158 calories:
| Type of Pasta (100g cooked) | Calories |
|---|---|
| Spaghetti | 158 |
| Penne | 158 |
| Fettuccine | 156 |
| Linguine | 156 |
| Macaroni | 158 |
As you can see, most regular refined white pasta types have a similar calorie count at around 158 calories per 100 grams cooked.
For a typical pasta serving size of 1 cup cooked pasta, which is about 180 grams, you’re looking at about 284 calories from the pasta.
Some tips to reduce the calories in your pasta:
– Use a vegetable or legume-based pasta instead of refined grains. Lentil, chickpea and black bean pastas have more protein and fiber.
– Look for whole wheat or multigrain varieties of pasta. They have more fiber and nutrients than refined pasta.
– Use zucchini noodles or spaghetti squash instead of regular pasta. You’ll slash the calories drastically.
Calories in Butter and Olive Oil
Traditional shrimp scampi is made with butter, which adds a good amount of calories:
| Type of Fat | Calories per Tbsp |
|---|---|
| Butter | 102 |
| Olive oil | 119 |
As you can see, butter and olive oil have a similar calorie count. Typical shrimp scampi recipes call for 2-4 Tablespoons of butter or olive oil total. So the fat adds about 200-400 calories to the dish.
Some tips to reduce calories from fat:
– Use a nonstick pan and cook the shrimp and pasta in just 1 teaspoon of olive oil.
– Replace half the butter with low-calorie substitutions like chicken broth or white wine.
– Use vegetable oil sprays in place of pouring olive oil. You can get the benefits of sautéing with less oil.
– Opt for low-calorie butter substitutes or olive oil mists to coat your pan.
Calories in Garlic
Garlic is very low in calories, with just 4 calories per clove. Even if a recipe calls for 5-10 cloves of garlic, that’s still only about 20-40 calories total. So garlic adds minimal calories to shrimp scampi. Enjoy it for its flavor and health benefits!
Calories in White Wine and Lemon Juice
Most shrimp scampi recipes include a splash of dry white wine and lemon juice. Here is the calorie count per serving:
| Ingredient | Calories |
|---|---|
| Dry white wine, 5 oz | 123 |
| Lemon juice, 1.5 Tbsp | 6 |
As you can see, the white wine adds more calories than the lemon juice. To keep calories low, use just 1-2 Tbsp white wine and lots of lemon juice for bright flavor.
Calories in Herbs
Shrimp scampi recipes often call for Italian herbs like parsley, oregano, basil and chives. These fresh herbs contribute very minimal calories to the dish. You can use them generously without worrying about your calorie count.
Putting It All Together
Now that we’ve looked at the calorie count of each component, let’s put it together for a full shrimp scampi and pasta serving.
Here is an example recipe for one serving:
– 5 oz raw medium shrimp (about 112 calories)
– 1.5 Tbsp olive oil (178 calories)
– 1 clove garlic, minced (4 calories)
– 1/4 cup white wine (61 calories)
– 1 Tbsp lemon juice (3 calories)
– 180g cooked linguine (284 calories)
– 2 Tbsp parsley, chopped
**Total Calories: About 642**
This example serving of shrimp scampi linguine has about 642 total calories. Of course, this will vary depending on the exact ingredients and portion sizes you use.
Here are some tips to reduce the calories in your shrimp scampi and pasta:
– Use smaller shrimp
– Cook shrimp with low-calorie cooking sprays instead of oil
– Increase veggies like bell peppers, onions, broccoli
– Use zucchini noodles or spaghetti squash instead of pasta
– Choose whole wheat or veggie-based pasta varieties
– Use smaller amounts of oil and butter
– Go easy on the white wine
– Boost flavor with lemon juice, garlic, herbs instead of fats and oils
With some simple substitutions and cooking adjustments, you can enjoy delicious shrimp scampi linguine for around 500 calories per serving or less!
Nutrition Facts for Shrimp Scampi and Pasta
Now let’s take a look at the full nutrition facts for a typical shrimp scampi and pasta dish. We’ll use the 642 calorie example serving we calculated above.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 642 | 32% |
| Carbohydrates | 77g | 26% |
| Protein | 40g | 80% |
| Fat | 24g | 37% |
| Saturated Fat | 5g | 25% |
| Sodium | 528mg | 23% |
| Fiber | 3g | 12% |
Key things to note:
– Carbs mainly come from the pasta. Can reduce amount to cut carbs.
– Protein is fairly high from the shrimp. Seafood is an excellent source of lean protein.
– Fat comes mostly from oil and butter. Can reduce to lower fat intake.
– Fiber is low since this uses refined pasta. Can increase by switching to whole grains.
– Sodium is moderate. Comes from shrimp, cheese, seasoning.
So in terms of nutrients, shrimp scampi pasta is high in protein from the shrimp, moderately high in carbs from the pasta, and moderate in fat from the cooking oils and butter. You can adjust the ingredients and cooking methods to make it healthier based on your nutrition needs.
Low Calorie Shrimp Scampi and Pasta
Here is an example recipe for a lower calorie version of shrimp scampi pasta:
Ingredients:
– 3 oz raw medium shrimp (about 150 calories)
– 2 cups zucchini noodles (20 calories)
– 1/2 Tbsp olive oil (60 calories)
– 2 cloves garlic, minced (8 calories)
– 1/4 cup vegetable broth (3 calories)
– 1 Tbsp dry white wine (30 calories)
– 1 lemon, juiced (15 calories)
– 1/4 cup cherry tomatoes, sliced (15 calories)
– 1/4 cup fresh parsley, chopped
– Salt, pepper, oregano to taste
Instructions:
1. Season shrimp with salt, pepper, oregano. Sauté in nonstick pan with 1/2 Tbsp olive oil over medium heat until pink and cooked through, about 2-3 minutes per side. Remove shrimp from pan and set aside.
2. In the same pan, sauté garlic in remaining olive oil for 1 minute until fragrant.
3. Add zucchini noodles, vegetable broth, white wine and lemon juice. Cook 2-3 minutes until zucchini is tender.
4. Return shrimp to pan and add cherry tomatoes and parsley. Cook 1 minute more.
5. Serve shrimp scampi over zucchini noodles. Garnish with more parsley if desired.
Nutrition for 1 Serving:
– Calories: 301
– Carbs: 17g
– Protein: 27g
– Fat: 12g
This lower calorie version saves over 300 calories by swapping regular pasta for zucchini noodles and cutting down the cooking oil and butter significantly. You still get tons of flavor from the garlic, lemon and herbs.
Shrimp Scampi and Pasta Calories in Restaurants
When dining out, shrimp scampi pasta dishes can vary widely in their calorie counts depending on how they are prepared.
Here are some examples from popular chain restaurants:
| Restaurant Dish | Calories |
|---|---|
| Olive Garden Shrimp Scampi Fritta | 790 |
| Outback Shrimp on the Barbie | 650 |
| Carrabba’s Shrimp Scampi | 490 |
| The Cheesecake Factory Shrimp Scampi | 1,320 |
As you can see, calories can range from 490 to over 1,300 depending on the preparation! Some dishes use very heavy cream and butter sauces, fried shrimp, or giant pasta portions that really drive up the calories.
To cut back on calories at restaurants, you can ask for steamed shrimp instead of fried, request extra veggies, and take home part of your pasta to control portions. Some Italian restaurants also offer shrimp scampi over zucchini noodles or spaghetti squash instead of pasta.
Should You Eat Shrimp Scampi and Pasta on a Low Calorie Diet?
Shrimp scampi and pasta can absolutely be enjoyed as part of a low calorie diet. Here are some tips:
– Focus on making it at home so you control the ingredients. Make it lighter than restaurant versions.
– Use portion control. Aim for 3 ounces of shrimp and 1 cup pasta per serving.
– Bulk it up with extra veggies – bell peppers, broccoli, spinach all add volume.
– Choose lower carb pasta options like veggie noodles, black bean pasta or spaghetti squash.
– Use fat free broth instead of oil for sautéing ingredients.
– Steam shrimp instead of frying in oil to reduce calories.
– Load up on lemon juice, garlic, herbs and spices for big flavor without the calories.
– Pair it with a big salad with light dressing for added nutrients.
With smart preparation techniques, shrimp scampi pasta can be customized to 300-400 calories per serving. That would work well as part of a healthy low calorie diet. Just watch your portions!
Conclusion
Shrimp scampi and pasta is a protein and carb-rich dish that can range from 500-1,300 calories per serving depending on the specific recipe and ingredients used. Pay attention to high calorie components like pasta, oil and butter. Make simple swaps and keep portion sizes reasonable to enjoy shrimp scampi on a low calorie diet. Focus on savoring the amazing garlicky, briny flavors of this Italian favorite. With some modifications, you don’t have to give up this delicious meal as part of a healthy eating plan.
