Prawns
A lean, low-calorie seafood packed with high-quality protein and key nutrients.
What is a Prawns?
Prawns are small, shellfish seafood belonging to the crustacean family, found both in saltwater and freshwater habitats. Common varieties include tiger prawns, king prawns, and banana prawns, each offering slightly different flavors and sizes.
Known for their juicy, tender texture and mildly sweet, briny flavor, prawns are incredibly versatile in the kitchen. They can be boiled, grilled, sautéed, or added to soups, pasta, and curries, making them a favorite in cuisines worldwide.
Nutritionally, prawns are high in lean protein, low in calories, and rich in omega-3 fatty acids, Vitamin B12, and selenium. They are an excellent source of iodine and zinc, essential for thyroid and immune health.
Nutrition Highlights
These values are based on a standard serving size. Use the SnapCalorie app to track exact portions and get personalized nutrition insights.
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Health Benefits of Prawnses
Builds and Repairs Muscles
With 24g of protein per 100g serving, prawns are excellent for supporting muscle growth and repair, making them ideal for athletes and active individuals.
- Rich in Protein
- Rich in Selenium
Supports Heart Health
The omega-3 fatty acids in prawns help reduce inflammation, lower triglycerides, and may improve heart health. Additionally, prawns are naturally low in fat.
- Rich in Omega-3 Fatty Acids
- Rich in Selenium
Boosts Immune Function
Prawns are a great source of selenium and zinc, which play a critical role in promoting a healthy immune system by protecting cells against damage.
- Rich in Selenium
- Rich in Zinc
Supports Brain and Nervous System
Rich in Vitamin B12, prawns aid in maintaining nerve health and preventing cognitive decline, making them a brain-healthy choice.
- Rich in Vitamin B12
- Rich in Omega-3 Fatty Acids
Diet Compatibility
Is Prawns suitable for your diet? Here's what you need to know:
Compare Prawns to Similar Foods
See how Prawns stacks up against other popular foods:
🍽️ How to Enjoy Prawnses
Breakfast
Prawn and avocado breakfast bowl
Tip: Combine prawns with greens, avocado, and a poached egg for a high-protein start.
Lunch
Prawn salad with citrus dressing
Tip: Use mixed greens, prawns, and a tangy dressing for a refreshing, light meal.
Dinner
Grilled prawns with garlic and herbs
Tip: Serve alongside steamed vegetables or rice for a balanced dinner.
Snack
Chilled prawn cocktail
Tip: Pair with a tangy, low-calorie cocktail sauce.
✅ The Bottom Line
Prawns are a nutrient-dense, low-calorie source of high-quality protein. They are rich in essential nutrients such as omega-3 fatty acids, Vitamin B12, and selenium, which support muscle function, heart health, immune defense, and brain health.
Enjoy prawns as a versatile addition to your meals, from salads and stir-fries to grilled dishes and cocktails. Ideal for those seeking lean, healthy protein, prawns can easily fit into a variety of dietary preferences, including keto, paleo, and gluten-free plans.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability.
- USDA FoodData Central - Comprehensive nutrient composition data
- FDA Nutrition Facts Label - Daily value percentages and guidelines
- NIH Office of Dietary Supplements - Nutrient recommendations and health information
- Dietary Guidelines for Americans - Evidence-based nutritional guidance
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
