Shrimp pasta is a delicious and healthy meal that is enjoyed by many. But when counting calories, it’s important to know exactly how many calories are in your shrimp pasta dish. The number of calories in shrimp pasta can vary greatly depending on the specific ingredients, portion sizes, and cooking methods used. By understanding the factors that influence the calories in shrimp pasta, you can make informed choices to keep your meal within your target calorie range.
Factors That Influence Shrimp Pasta Calories
There are several key factors that determine the calorie content of shrimp pasta:
- Type of pasta – Pasta comes in many shapes and sizes. In general, heavier pastas like fettuccine or penne have more calories per serving than lighter pastas like angel hair.
- Portion size of pasta – The more pasta you eat, the more calories your dish will contain. Pay attention to recommended serving sizes on pasta packages.
- Additions to the pasta – Ingredients like olive oil, butter, cream or cheese sauces will significantly increase the calorie count.
- Type of shrimp – The size and preparation method of the shrimp affects its calorie content. Large shrimp have more calories than small shrimp, and breaded or fried shrimp packs more calories than steamed or grilled.
- Amount of shrimp – Using more shrimp in your pasta dish will mean more calories.
- Other ingredients – Veggies, herbs and spices add flavor with minimal calories. High-calorie extras like bacon, heavy sauces or nuts will boost calories.
- Cooking method – Frying in oil will add more calories than boiling, steaming or baking.
By selecting lower-calorie options for each component and carefully controlling portion sizes, you can make shrimp pasta with substantially fewer calories.
Calories in Common Shrimp Pasta Variations
Here are the typical calorie counts for some popular shrimp pasta recipes, based on a one cup serving:
- Spaghetti with shrimp in marinara sauce: Around 300 calories
- Fettuccine alfredo with shrimp: Around 400 calories
- Linguine with shrimp, olive oil and garlic: Around 350 calories
- Penne with blackened shrimp and vegetables: Around 320 calories
- Angel hair pasta with shrimp scampi: Around 380 calories
- Farfalle with shrimp and pesto: Around 430 calories
These counts can vary based on specific amounts of each ingredient, but provide a general idea of how many calories are in common shrimp pasta dishes.
Low Calorie Shrimp Pasta Options
Here are some tips for lightening up shrimp pasta to reduce the calorie count:
- Use angel hair or other thin pasta shapes – They have fewer calories per serving than heavy pastas.
- Cut back on oil – Saute shrimp and veggies in broth instead of oil.
- Skip heavy sauces – Go for tomato or pesto rather than alfredo or cream-based sauces.
- Load up on veggies – Add extra veggies like spinach, broccoli and peppers to bulk up the dish.
- Use plain Greek yogurt – Mix in yogurt instead of sour cream or cheese for creaminess.
- Flavor with herbs and spices – Boost flavor without adding calories.
- Stick to a proper serving – One cup of pasta and 3-4 oz of shrimp is a good target.
Following these tips can help keep the calorie count of your shrimp pasta under 400 per serving, depending on the other ingredients used.
High Calorie Shrimp Pasta Additions
It’s easy to boost the calories with the following high-calorie additions:
- Cream-based sauces – Alfredo, rose, vodka, etc. can have hundreds of calories per serving.
- Oils and butter – Olive oil and butter add over 100 calories per tablespoon.
- Cheese – Grated parmesan or cheese sauces add calories and fat.
- Breadcrumbs – Breaded shrimp and breadcrumb toppings drive up calories.
- Nuts – Walnuts, pine nuts and others make tasty but calorie-dense additions.
- Bacon – Just a couple slices of bacon can add 50+ calories.
Going light on these types of high-fat, high-calorie ingredients helps keep shrimp pasta within calorie goals.
Nutrition Facts for Shrimp Pasta
Here is the nutrition information for a popular shrimp pasta dish – linguine with shrimp, garlic and olive oil. Based on a one cup serving:
| Nutrient | Amount |
|---|---|
| Calories | 356 |
| Total Fat | 8 g |
| Saturated Fat | 1 g |
| Sodium | 328 mg |
| Carbohydrates | 55 g |
| Fiber | 3 g |
| Sugar | 3 g |
| Protein | 16 g |
As you can see, even though this recipe uses olive oil, the calorie count is kept reasonable by focusing on the shrimp and avoiding heavy sauces or cheese. The carbohydrate count is increased by the pasta itself.
Low Calorie Shrimp Pasta Recipe
Here is a delicious recipe for shrimp pasta that keeps the calorie count low by using fresh, light ingredients:
Ingredients
- 8 oz angel hair pasta
- 1 pound medium shrimp, peeled and deveined
- 3 cloves garlic, minced
- 1 pint cherry tomatoes, halved
- 1 lemon, zested and juiced
- 1/4 cup fresh parsley, chopped
- 1/4 cup basil, chopped
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
- Bring a large pot of lightly salted water to a boil. Cook angel hair pasta according to package directions until al dente.
- Meanwhile, heat olive oil in a skillet over medium heat. Add shrimp and garlic and cook for 2-3 minutes per side until shrimp are pink.
- Add cherry tomatoes, lemon zest, parsley, basil and a pinch of salt and pepper. Cook for 1-2 more minutes until tomatoes start to soften.
- Drain pasta and add to skillet with shrimp and tomato mixture. Toss to combine.
- Remove from heat and add lemon juice. Give a final toss.
- Divide into bowls and enjoy!
This simple, fresh shrimp pasta dish clocks in at around 320 calories per serving. The combination of angel hair pasta, shrimp, garlic, tomatoes and herbs makes a flavorful low calorie meal.
Tips for Cooking Low Calorie Shrimp Pasta
Here are some helpful tips for keeping calories down when cooking shrimp pasta:
- Use the best ingredients – Quality fresh or frozen shrimp and produce will give you the most flavor without excess calories.
- Season well – Don’t be afraid to add spices, herbs, garlic, lemon, etc. for lots of flavor.
- Stay saucy – Tomato-based sauces pack flavor for few calories compared to creamy sauces.
- Skip the frying – Saute or boil shrimp instead of breading and frying to avoid excess oil.
- Use broth – For sauteing, use broths and wine instead of oil when possible.
- Get creative – Mix up flavors with ingredients like artichokes, olives, spinach, roasted red peppers.
- Make a foil packet – For easy steaming, wrap shrimp and veggies in foil packets.
- Finish fresh – Brighten up your dish at the end with fresh herbs, lemon and spinach.
With smart choices in ingredients and preparation methods, shrimp pasta can be light, delicious and good for you!
Health Benefits of Shrimp Pasta
In addition to being low in calories, shrimp pasta made with fresh ingredients offers some great health benefits:
- Protein – Shrimp provide lean protein to help build muscle and make you feel full.
- Vitamins and minerals – Fresh vegetables add vitamins A, C, K and folate.
- Heart healthy fats – Olive oil and shrimp provide healthy mono- and polyunsaturated fats.
- Carbs – Pasta offers an energy boosting source of carbohydrates.
- Selenium – Shrimp is a good source of antioxidant selenium.
- Omega-3s – Shrimp contain anti-inflammatory omega-3 fatty acids.
Overall, shrimp pasta made with nutritious ingredients like vegetables, herbs and tomato-based sauces can be a well-rounded component of a healthy diet.
Conclusion
Shrimp pasta can range widely in its calorie content based on the specific ingredients used and how it is prepared. Choosing lower calorie pasta types, limiting high fat additions, and using healthier cooking methods can keep the total calorie count under 400 calories per serving. Fresh, flavorful ingredients like shrimp, veggies and herbs can come together to create a delicious pasta dish that is good for your waistline and your health.
So go ahead and enjoy shrimp pasta guilt-free by paying attention to calories. With some simple substitutions and smart preparation techniques, you can still enjoy this tasty meal while maintaining your health goals.
