1 serving (85 grams) contains 84 calories, 18.0 grams of protein, 0.9 grams of fat, and 0.2 grams of carbohydrates.
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Nutrition Information
Calories |
233.3 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.5 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 461.1 mg | 153% | |
| Sodium | 447.2 mg | 19% | |
| Total Carbohydrates | 0.6 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 50.0 g | 100% | |
| Vitamin D | 422.2 mcg | 2111% | |
| Calcium | 91.7 mg | 7% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 719.4 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Prawn
Prawns are small crustaceans found in both saltwater and freshwater environments, commonly used in global cuisines such as Asian, Mediterranean, and American dishes. Known for their delicate taste and versatility, prawns are a popular choice for grilling, sautéing, or adding to soups and salads. Nutritionally, prawns are low in calories (98 kcal per 100g) and carbohydrates (0.2g), yet high in protein (21.2g per 100g), making them an excellent lean protein source. They also provide essential nutrients like calcium, iron, and are uniquely rich in vitamin D (178 IU per 100g). Their minimal fat content and lack of fiber make them a light yet nutrient-dense seafood option.
Health Benefits
- Supports bone health due to calcium content (38 mg per 100g).
- Promotes muscle repair and maintenance with high protein levels (21.2g per 100g).
- Boosts immune function and skeletal health with significant vitamin D levels (178 IU per 100g).
- Contributes to oxygen transport in the blood with small amounts of iron (0.6 mg per 100g).
- Low in calories and fat, making it suitable for weight management diets.
Dietary Considerations
Selection and Storage
Store prawns in the coldest part of the refrigerator (below 4°C) and consume within 1-2 days. For longer storage, freeze them and use within 6 months for optimal freshness. Always cook thoroughly before eating.
Common Questions About Prawn Nutrition
Are prawns high in protein?
Yes, prawns are an excellent source of protein, containing about 21.2 grams of protein per 100 grams. This makes them a great option for muscle building and repair. Additionally, they are low in fat, with only around 1.1 grams per serving, making them a lean protein choice.
Can I eat prawns on a keto diet?
Yes, prawns are suitable for a keto diet as they are extremely low in carbohydrates, containing just 0.2 grams of carbs per 100 grams. Their high protein content and negligible carbs make them a perfect fit for this diet plan.
What are the health benefits and concerns of eating prawns?
Prawns provide numerous health benefits, including being rich in protein, iodine, and selenium, which support thyroid health and immune function. They are also low in calories, at only 98.8 calories per 100 grams. However, prawns can be high in sodium (189.4 mg per 100 grams), so they should be consumed in moderation, especially for individuals monitoring sodium intake.
What is the recommended portion size for prawns?
A typical serving size of prawns is about 85-100 grams (3-3.5 ounces), which provides around 85-100 calories and 18-21 grams of protein. This portion is recommended for most adults, though individual needs may vary based on activity levels and dietary goals.
How do prawns compare to shrimp in nutrition and preparation?
Prawns are nutritionally similar to shrimp, both being low-calorie, high-protein seafood options. However, prawns are slightly larger and typically have a sweeter flavor. Preparation methods, such as steaming, grilling, or stir-frying, are interchangeable and depend on personal preference and recipe requirements.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Seafood Choices: Balancing Benefits and RisksNational Academies PressDiscusses the nutritional benefits of seafood, including prawns, focusing on protein and omega-3 fatty acids.
- Dietary Guidelines for Americans, 2020-2025U.S. Department of Health and Human ServicesOffers guidance on seafood consumption, including prawns, and their role in a healthy diet.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
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.
