Shrimp is a popular and nutritious seafood that can make a great addition to a healthy diet. However, it is important to be mindful of portion sizes when eating shrimp as it does contain calories and fat. So how much shrimp can you eat while staying within a 100 calorie budget?
Calorie and Nutrient Content of Shrimp
The calorie and nutrient content of shrimp can vary somewhat depending on the size and preparation method. Here are some general nutrition facts for shrimp (per 3 oz cooked):
- Calories: 84
- Protein: 18 g
- Fat: 1 g
- Carbs: 0 g
As you can see, a 3 oz portion of shrimp contains about 84 calories. Shrimp is high in protein, low in fat, and contains no carbs. It also provides vitamins and minerals like selenium, iodine, copper, vitamin B12 and others.
Calories in 100g of Shrimp
So how many calories are in a 100g serving of shrimp? Here is the calorie count for 100g of shrimp:
- Calories in 100g shrimp: 120
A 100g serving provides 120 calories. This info allows us to calculate how many pieces or servings of shrimp equal 100 calories.
How Many Pieces of Shrimp is 100 Calories?
Now let’s determine how many pieces or servings of shrimp contain roughly 100 calories:
- There are about 84 calories in 3 oz (85g) of shrimp
- So there would be about 99 calories in 100g of shrimp (slightly less than the 120 calorie figure above due to moisture loss)
- For the sake of easy math, let’s assume 100g of shrimp is 100 calories
- If 100g = 100 calories, then 50g = 50 calories
Therefore, around 50g or 50 pieces of medium shrimp would equal 100 calories. This would be about 8-10 shrimp pieces depending on the size.
Shrimp Serving Sizes
Here is a table with some common shrimp serving sizes and their calorie counts:
| Shrimp Serving Size | Calories |
|---|---|
| 2 oz (56g) | 70 |
| 3 oz (85g) | 105 |
| 4 oz (113g) | 140 |
| 5 oz (142g) | 175 |
| 6 oz (170g) | 210 |
As you can see from the table, around 3 oz or 85g of shrimp would contain about 105 calories. So if limiting to 100 calories, stick with 2-3 oz portions.
Ways to Enjoy 100 Calories of Shrimp
Here are some tips for ways to prepare and enjoy 50-100 calories worth of shrimp:
- Sauté 6-8 medium shrimp in a non-stick pan with a little cooking spray for a quick protein
- Make a shrimp cocktail with about 8 peeled, cooked shrimp
- Add 50g of cooked shrimp to a salad or wrap
- Skewer 4-5 shrimp and grill or broil them
- Stir fry a mix of vegetables with 50g shrimp
- Make shrimp tacos with 50g shrimp per taco
Shrimp is very versatile, so get creative with how you add it to meals and snacks while keeping portions in check!
Tips for Serving Shrimp
Here are some additional tips for preparing and serving shrimp:
- Opt for grilled, broiled, or sautéed shrimp instead of breaded and fried
- Peel and devein shrimp to reduce calories from fats in the shells and veins
- Weigh shrimp raw so you know the correct cooked portion sizes
- Aim for 2-3 oz portions of cooked shrimp as part of a meal
- Enjoy shrimp as an appetizer by limiting portions to 4-5 pieces
- Pair shrimp with vegetables and whole grains to make it a balanced meal
Nutritional Benefits of Shrimp
At only 84 calories in a 3 oz serving, shrimp packs a nutritional punch. Here are some of the top health benefits of shrimp:
- High in protein – Great source of lean protein to help build muscle, burn fat, and keep you full.
- Low in fat – Provides just 1 gram of fat per serving.
- Good source of selenium – Helps boost immunity and thyroid function.
- Contains astaxanthin – A carotenoid antioxidant that may promote skin and eye health.
- Rich in vitamins and minerals – Provides copper, iodine, zinc and a range of B vitamins.
Shrimp can be part of a healthy diet and provides excellent nutrition in each low-calorie serving. Just be mindful of portion sizes to keep calories in check.
Conclusion
To stay within 100 calories, you can enjoy around 50g or 8-10 medium shrimp. Consuming 50-100 calories worth of shrimp allows you to reap the many nutritional benefits of shrimp while controlling your calorie intake. Focus on healthy preparations like grilling, broiling, sautéing, or enjoying shrimp in salads and wraps. Pair it with veggies and whole grains and limit higher calorie sauces and dips. Enjoy shrimp as a regular part of your diet by keeping servings in the 2-3 ounce range.