Shrimp alfredo is a popular Italian-American dish that combines shrimp, fettuccine pasta, and a creamy alfredo sauce. With its rich and savory flavors, shrimp alfredo is a favorite for many. However, like many creamy pasta dishes, shrimp alfredo can also be high in calories. For those watching their calorie intake or trying to eat healthy, it’s important to understand how many calories are in shrimp alfredo.
In this article, we’ll break down the calorie count in shrimp alfredo to help you make informed choices about this indulgent pasta dish. We’ll look at the calories in the individual components – shrimp, fettuccine, and alfredo sauce. We’ll also provide the total calorie count for a typical restaurant or homemade serving. With this information, you’ll know exactly what you’re getting calorie-wise when you order or make shrimp alfredo.
Calories in Shrimp
Shrimp are low in calories compared to other protein sources. An average 3 ounce (85 gram) serving of cooked shrimp contains:
- 99 calories
- 18 grams protein
- 1 gram fat
- 0 grams carbohydrate
For comparison:
- 3 ounces of chicken breast contains 140 calories
- 3 ounces of salmon contains 175 calories
- 3 ounces of lean beef contains 150 calories
As you can see, shrimp is one of the lowest calorie protein options. It packs a big punch of protein without all the extra calories and fat you’d get from other animal proteins.
The exact calorie count of shrimp can vary slightly depending on size and preparation method. But on average, 3 ounces of cooked shrimp contains about 100 calories.
Why Shrimp is Low in Calories
There are a few reasons why shrimp is lower in calories than other animal proteins:
- It’s very low in fat. Shrimp get the majority of their calories from protein, not fat.
- They have a lower ratio of calories per gram compared to other proteins. Shrimp have about 1 calorie per gram, while chicken and beef have 1.5-1.8 calories per gram.
- Shrimp is 69% water by weight. The high water content displace calories and fat.
The takeaway is shrimp packs a high protein, low calorie punch. Adding shrimp to a pasta dish like alfredo will bump up the protein without significantly increasing the calorie count.
Calories in Fettuccine Pasta
Now let’s look at the calories contributed by the fettuccine pasta.
Fettuccine is a long, thick, flat pasta noodle made from an egg and flour dough. One cup of cooked fettuccine contains:
- 220 calories
- 5 grams protein
- 1 gram fat
- 43 grams carbohydrates
As you can see, fettuccine is mostly carbohydrates from the wheat flour. There is a small amount of protein from the egg.
In the context of shrimp alfredo, fettuccine offers a starchy base that complements the creaminess of the alfredo sauce. However, the calories quickly add up when pairing a pasta like fettuccine with other calorie-dense ingredients.
To lighten the calorie load, you could substitute veggie or legume-based noodles in place of regular fettuccine. Zucchini noodles, spaghetti squash, or chickpea pasta would all be lower calorie swaps.
Calories in Alfredo Sauce
The alfredo sauce is where much of the calories come from in shrimp alfredo. Authentic alfredo sauce is made from butter, cream, and parmesan cheese. It’s extremely rich, creamy, and delicious. But it can also be high in saturated fat and calories without portion control.
Let’s break down the calorie count in a typical alfredo sauce:
- 1 tablespoon butter: 100 calories
- 1/4 cup heavy cream: 115 calories
- 1/4 cup parmesan cheese: 110 calories
- Total per 1/4 cup alfredo sauce: Approximately 325 calories
As you can see, alfredo sauce packs a major calorie punch! The butter, cream, and cheese provide most of the flavor – but also most of the calories.
To lighten up an alfredo sauce, you can:
- Use reduced fat butter or olive oil instead of full-fat butter
- Substitute milk or vegetable broth for some of the heavy cream
- Use a lighter grated cheese like mozzarella in place of parmesan
- Flavor with garlic, lemon, herbs and spices instead of just cheese
With a few simple substitutions and flavor adjustments, you can make alfredo sauce much lighter without sacrificing too much texture and flavor.
Total Calories in Shrimp Alfredo
Now let’s put it all together to get the total calorie count in a typical serving of shrimp alfredo:
| Ingredient | Calories |
|---|---|
| 3 oz (85g) cooked shrimp | 99 |
| 1 cup cooked fettuccine | 220 |
| 1/4 cup alfredo sauce | 325 |
| Total Calories Per Serving | 644 |
As shown, a typical restaurant or homemade serving of shrimp alfredo with 3 ounces of shrimp, 1 cup pasta, and 1/4 cup sauce contains about 644 calories.
Of course, this can vary depending on exact portion sizes and ingredients. But in general, a serving of shrimp alfredo will contain 600-700 calories.
Compare that to:
- Chicken alfredo: 700-800 calories
- Steak alfredo: 700-900 calories
- Seafood alfredo: 700-850 calories
Shrimp alfredo is on the lower end of the calorie range compared to other protein options. But it’s still considered a high calorie meal due to the pasta and creamy sauce.
Ways to Reduce Calories in Shrimp Alfredo
If you want to enjoy shrimp alfredo while limiting calories, here are some tips:
Use Lower Calorie Noodles
Swap regular fettuccine for spiralized zucchini, spaghetti squash, or chickpea pasta to slash calories and carbs.
Lighten Up the Sauce
Use lighter ingredients and increase veggies in the sauce. Go for milk instead of cream, parmesan instead of full-fat cheeses, and add pureed cauliflower or mushrooms for a nutrient boost.
Watch Portions
Stick to a 3-4 ounce serving of shrimp and 1 cup fettuccine. Limit sauce to 2-3 tablespoons per serving. This will keep calories in check.
Load Up On Vegetables
Pile on unlimited non-starchy vegetables like broccoli, tomatoes, spinach and asparagus to add volume and nutrients without adding many calories.
Avoid Extras
Say no to extras like cheese bread, butter, and creamy salad dressing that can send calories upwards. Stick to the shrimp alfredo as your main calorie source.
Healthy Shrimp Alfredo Recipes
Here are two recipes for lighter, healthier versions of shrimp alfredo that come in around 500 calories per serving:
Zucchini Noodle Shrimp Alfredo
- 3 oz shrimp, cooked
- 2 cups zucchini noodles
- 1/4 cup light alfredo sauce
- 1 tablespoon parmesan cheese
- Chopped spinach
- Diced tomatoes
Saute zucchini noodles briefly until tender. Toss with shrimp, light alfredo sauce, and parmesan. Top with spinach and tomatoes.
Calories per serving: Around 500
Spaghetti Squash Shrimp Alfredo
- 3 oz shrimp, cooked
- 2 cups cooked spaghetti squash strands
- 1/4 cup alfredo sauce made with milk and parmesan
- Chopped broccoli
- Fresh basil
- Lemon juice
Combine cooked spaghetti squash, shrimp, light alfredo, and broccoli. Season with basil, lemon juice, salt and pepper.
Calories per serving: Around 475
Conclusion
Shrimp alfredo is a classic pasta dish that can pack quite a calorie punch. Between the noodles, sauce, and protein, a typical serving lands around 600-700 calories. To lighten it up, use lower calorie noodle swaps, limit sauce portions, and bulk it up with veggies. With a few simple tweaks, you can still enjoy all the flavors of shrimp alfredo for around 500 calories per serving. Watch your portions, fill up on non-starchy vegetables, and make smart swaps to keep this favorite pasta dish a bit slimmer.
