When looking at the nutritional information for shrimp, it’s important to understand that the carb content can vary depending on the size and preparation method. Shrimp are naturally low in carbohydrates, but the way they are cooked and any breading or sauce added can impact the total carbs.
A Quick Overview of Shrimp Nutrition
Shrimp are a type of shellfish that are low in fat and calories but packed with nutrients. Some of the key nutrients found in shrimp include:
- Protein – Shrimp are an excellent source of protein, providing about 20 grams in a 3-ounce cooked serving. Protein supports muscle growth and development and helps keep you feeling full.
- Selenium – Shrimp are rich in the antioxidant mineral selenium, with about 30 micrograms in 3 ounces. Selenium supports immune function and thyroid health.
- Vitamin B12 – A serving of shrimp provides about 2 micrograms of vitamin B12, which is important for red blood cell formation and nerve function.
- Phosphorus – With about 150 milligrams per serving, shrimp provide a significant amount of phosphorus, a mineral that works with calcium to build strong bones.
In addition to being nutritious, shrimp are very low in naturally occurring carbohydrates. A 3-ounce serving contains less than 1 gram of carbs.
Carb Content of Boiled Shrimp
When shrimp are boiled without any added ingredients, the carb content remains very low. According to the USDA, 6 medium boiled shrimp (85g) contain:
- Calories: 84
- Fat: 1g
- Carbohydrates: 1g
- Fiber: 0g
- Sugar: 0g
- Protein: 18g
As you can see, the total carbohydrate content of 6 boiled medium shrimp is just 1 gram. There are no sugars or fiber, so the 1 gram of carbs comes solely from the naturally occurring chitin in the shrimp shells.
Factors That Increase Carbs in Shrimp
While plain boiled shrimp are low carb, there are some factors that can increase the total carb content:
- Breading/Batter: Shrimp are often breaded or battered before frying or baking, which significantly increases the carb count. Breaded shrimp can have up to 5-10 grams of carbs per serving.
- Sauces: Dipping shrimp in sauce or serving them with carb-heavy condiments like cocktail or tartar sauce can add several grams of carbs from sugars in the sauce.
- Size: Larger shrimp have a higher carb count than smaller shrimp, though the difference is usually only 0-1 gram per serving.
- Precooked: Precooked shrimp that are reheated tend to have slightly more carbs than freshly cooked shrimp.
To keep the carb count low, opt for plain boiled shrimp without breading or heavy sauces.
Carb Count of Shrimp Versus Other Proteins
Compared to other high protein foods, shrimp are one of the lowest carb options. Here’s how they compare:
| Food | Serving Size | Carbs |
|---|---|---|
| Boiled Shrimp | 6 medium shrimp (85g) | 1g |
| Skinless Chicken Breast | 3oz (85g) | 0g |
| Ground Beef | 3oz (85g) | 0g |
| Tofu | 3oz (85g) | 2g |
| Salmon | 3oz (85g) | 0g |
| Canned Tuna | 3oz (85g) | 0g |
As you can see, plain shrimp are comparable to other unbreaded, protein-rich foods like chicken, beef, salmon and tuna when it comes to carbohydrate content.
Carb Count for Other Ways of Eating Shrimp
Here’s a breakdown of the carb count for 6 medium shrimp prepared different ways:
| Preparation Method | Carbs |
|---|---|
| Boiled | 1g |
| Grilled | 1g |
| Sauteed | 1g |
| Breaded then fried | 5-10g |
| Scampi (with wine, lemon, butter) | 2g |
| Shrimp cocktail with sauce | 5-10g |
As shown, plain shrimp have 1 gram of carbs no matter if they are boiled, grilled or sauteed without oil or seasonings. Breaded shrimp, shrimp in creamy sauces, and shrimp served with cocktail sauce significantly increase the carbs due to added sugars and high-carb ingredients.
Tips for Keeping Shrimp Low Carb
Here are some tips for enjoying shrimp while minimizing extra carbs:
- Opt for plain boiled, grilled or sauteed shrimp instead of breaded varieties.
- Use herb seasonings instead of sugary sauces and dressings.
- Squeeze fresh lemon over shrimp instead of tartar or cocktail sauce.
- Avoid shrimp scampi or shrimp baked in wine or high-carb sauces.
- Enjoy shrimp lettuce wraps instead of shrimp rolls made with high-carb bread or tortillas.
Health Benefits of Low-Carb Shrimp
Eating low-carb shrimp provides several health benefits:
- High in Protein for Muscle Building: With about 18g protein per 3oz serving, shrimp can help build strong muscles when eaten as part of a balanced diet.
- Rich in Antioxidants: Astaxanthin gives shrimp their pink color and provides powerful antioxidant properties that may protect cells from damage.
- Nutrient Dense: Shrimp pack a variety of vitamins and minerals like selenium, vitamin B12, phosphorus and niacin into each serving.
- Supports Heart Health: The omega-3 fatty acids in shrimp can help lower triglycerides and reduce inflammation.
Enjoying shrimp in moderation as part of a low-carb lifestyle can provide excellent nutrition in a protein-packed seafood option.
Low-Carb Shrimp Recipes
Here are some delicious recipes that feature shrimp as the low-carb star:
Easy Lemon Garlic Butter Shrimp
This fast weeknight recipe calls for minimal ingredients like butter, lemon, garlic and parsley to create a simple pan sauce for sauteed shrimp. With just 1 gram of carbs per serving, it’s perfect for low-carb and keto diets.
Shrimp Lettuce Wraps
Instead of higher-carb tortillas or buns, these shrimp lettuce wraps use lettuce leaves for the wrap. Shrimp is sauteed with spices like paprika and cayenne and tossed with avocado and tomato salsa. Each lettuce wrap has under 5 grams of carbs.
Shrimp and Zucchini Noodles
Zucchini noodles make the perfect low-carb pasta swap. This quick meal sautes shrimp with zucchini noodles, garlic, olive oil and Parmesan cheese for a fast and delicious low-carb dinner.
Easy Grilled Shrimp Skewers
Skewering shrimp makes them perfect for outdoor grilling. Grilled lemons add bright flavor, and herbs like thyme, oregano and parsley keep the seasoning simple. It’s an easy no-fuss way to enjoy low-carb shrimp.
Conclusion
In summary, 6 medium boiled shrimp contain just 1 gram of carbohydrates per serving. Breadings, batters and high-carb sauces can significantly increase the carb count, so opt for plain preparations. Compare nutrition labels and aim for plain grilled, boiled or sauteed shrimp to keep your carb intake low. Shrimp make a tasty high-protein addition to any low-carb meal.
