Coconut shrimp is a popular appetizer or main dish that typically consists of shrimp coated in breadcrumbs and coconut flakes then fried or baked. While coconut shrimp tastes delicious, many people wonder about the calorie content of this dish. In this article, we will examine how many calories are in 7 coconut shrimp pieces.
Calculating Calories in Coconut Shrimp
To determine the calorie count in coconut shrimp, we need to look at the individual components that make up the dish:
– Shrimp: Shrimp are low in calories at just 84 calories per 3 oz serving. For 7 medium-sized shrimp, that would amount to about 70 calories.
– Breadcrumbs: Plain breadcrumbs contain about 45 calories per 1/4 cup. The amount used to coat 7 shrimp would equate to roughly 50 calories.
– Coconut flakes: Unsweetened coconut flakes have 187 calories per 1/4 cup. The coconut coating for 7 shrimp would contribute around 100 calories.
– Frying oil: Coconut shrimp is usually fried in oil which adds extra calories. Using a teaspoon of oil per shrimp, that would add about 60 calories for frying 7 shrimp.
– Sauce: Dipping sauces like duck sauce, sweet chili sauce or homemade sauces add more calories. Two tablespoons of sauce would add roughly 50-100 calories depending on the type.
Calories Per Shrimp
Taking all the components into account, here is a breakdown of the approximate calories per shrimp:
– Shrimp (3 oz/7 shrimp): 70 calories
– Breadcrumb coating: 50 calories
– Coconut coating: 100 calories
– Frying oil: 60 calories
– Sauce: 50-100 calories
So for each jumbo shrimp coated in crumbs and coconut then fried, it contains about 95-140 calories depending on any sauce paired with it.
This means 7 fried coconut shrimp would contain around 665-980 total calories.
Calories for Baked Coconut Shrimp
Frying adds extra calories from oil absorption during cooking. By baking instead of frying, you can reduce the calorie count of coconut shrimp.
Here is an estimate of calories for baked coconut shrimp per shrimp:
– Shrimp (3 oz/7 shrimp): 70 calories
– Breadcrumb coating: 50 calories
– Coconut coating: 100 calories
– Baking oil spray: 15 calories
– Sauce: 50-100 calories
Each baked coconut shrimp contains roughly 135-185 calories without frying.
For 7 baked shrimp, the total calorie range would be 945-1295 calories.
Coconut Shrimp Nutrition Facts
While the calorie content of coconut shrimp is moderately high, it does provide some valuable nutrition:
Protein
– Shrimp are high in protein with about 15g protein per 3 oz serving. This provides around 30% of the recommended daily value.
Healthy Fats
– Coconut flakes provide beneficial fats and fiber. About 2g of the fat is saturated.
Selenium
– Shrimp contain the antioxidant mineral selenium which supports immune function. 3 ounces provides over 50% DV.
B Vitamins
– The breading and coconut contain B vitamins like thiamin, riboflavin, niacin and folate.
Iron
– A serving of shrimp offers about 1.5mg of iron supporting healthy blood cell production.
Ways to Make Coconut Shrimp Healthier
To lighten the calorie content of coconut shrimp try these modifications:
– Use panko breadcrumbs – they contain fewer calories than regular breadcrumbs.
– Skip the deep frying and bake instead to avoid extra oil.
– Opt for unsweetened coconut flakes without added sugar.
– Choose lighter dipping sauces like mustard sauce, vinegar sauce or salsa.
– Increase the proportion of shrimp to coating – use less breading and coconut.
– Serve over a bed of vegetables instead of rice or noodles.
– Squeeze fresh lemon over shrimp instead of heavy sauce.
Low Calorie Coconut Shrimp Recipe
This recipe uses cooking methods and ingredient swaps to make lighter coconut shrimp:
Ingredients
– 1 pound large shrimp, peeled and deveined
– 1 cup panko breadcrumbs
– 1 cup unsweetened coconut flakes
– 2 eggs
– 1 tablespoon olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– Lemon wedges
Cooking Directions
1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a shallow bowl, beat eggs. In another bowl, mix together panko, coconut flakes, salt and pepper.
3. Dip shrimp in egg, then coat thoroughly in panko-coconut mixture. Place on baking sheet.
4. Drizzle shrimp with olive oil. Bake for 10-12 minutes until crispy and golden brown.
5. Serve baked shrimp with lemon wedges. Enjoy as is or with a light dipping sauce.
Nutrition Facts
Amount per 3 shrimp:
Calories: 165
Fat: 7g
Carbs: 10g
Protein: 12g
This oven-baked recipe cuts the calorie count significantly compared to fried coconut shrimp drizzled in heavy sauce. Balance out the meal by pairing it with a side salad or non-starchy vegetables.
Healthy Low-Calorie Dipping Sauces
The right dipping sauce can add lots of flavor without all the calories. Here are some options:
Mint Yogurt Sauce
Mix 1/2 cup plain Greek yogurt with 2 tablespoons mint, 1 minced garlic clove, salt and pepper.
Pineapple Salsa
Stir together 1/2 cup diced pineapple, 1/4 cup chopped red onion, 2 tablespoons lime juice, 1 minced jalapeno, cilantro and salt.
Spicy Sesame Sauce
Whisk together 2 tablespoons toasted sesame oil, 1 tablespoon rice vinegar, 1 teaspoon sriracha and 2 teaspoons honey.
Lemon Pepper Aioli
Combines 2 tablespoons olive oil mayo, 1 teaspoon lemon zest, 1 tablespoon lemon juice and 1/4 teaspoon each salt and pepper.
Conclusion
Coconut shrimp can contain anywhere from 70 to 185 calories per shrimp depending on cooking method, coating proportions and sauce choices. Baked coconut shrimp made with healthy ingredient swaps totals about 165 calories for 3 shrimp. Pair it with a tangy, low-calorie dipping sauce and vegetables for a more balanced meal. Modifying the recipe makes it possible to enjoy the delicious flavors of coconut shrimp while still maintaining healthy calorie goals.