Shrimp Shrimp

Shrimp Shrimp

While shrimp may be small, they are huge in their appeal as these deliciously clean and crisp tasting crustaceans can be served hot or cold and are the most popular seafood in the United States, next to canned tuna. Fortunately, we able to enjoy fresh and frozen shrimp throughout the year.

Unlike their close relative, lobsters and crayfish, shrimp are swimmers rather than crawlers. They use the swimmerets on their abdomens to swim forward and their tail to move backward. A wonderfully nutritious alternative to meat proteins, the firm, translucent, flesh of raw shrimp is low in calories and saturated fat.

Food Chart
This chart graphically details the %DV that a serving of Shrimp provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Shrimp can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Shrimp, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Health Benefits
Description
History
How to Select and Store
How to Enjoy
Individual Concerns
Nutritional Profile
References

Health Benefits

Shrimp are anything but small in their nutrient density. Our food ranking system qualified shrimp as an excellent source of selenium and unusually low-fat, low-calorie protein--a four ounce serving of shrimp supplies 23.7 grams of protein (that's 47.4% of the daily value for protein) for a mere 112 calories and less than a gram of fat. Shrimp also emerged as a very good source of vitamin D and vitamin B12.

Shrimp Provide Large Cardiovascular Benefits

Many people are confused about the fat and cholesterol content of shrimp. Shrimp is very low in total fat, yet it has a high cholesterol content (about 200 milligrams in 3.5 ounces, or 12 large boiled shrimp). Some people have avoided eating shrimp precisely because of its high cholesterol content. However, based on research involving shrimp and blood cholesterol levels, avoidance of shrimp for this reason does not seem justified.

In a peer-reviewed scientific study, researchers looked at the effect of two diets, one which contained shrimp and the other eggs, on the cholesterol levels of people with normal lipid levels. In this randomized crossover trial, people ate either 300 grams of shrimp per day or two large eggs. (A randomized crossover trial is one in which groups cross over, trying out both possible protocols.) The shrimp diet did raise LDL levels (bad cholesterol) by 7%, but also raised HDL levels (good cholesterol) by 12%. In contrast, the egg diet raised LDL levels by 10% and HDL by 7%. The results then showed that the shrimp diet produced significantly lower ratios of total to HDL ("good") cholesterol and lower ratios of LDL ("bad" cholesterol) to HDL cholesterol than the egg diet. In addition, in people who ate the shrimp diet, levels of triglycerides (a form in which fat is carried in the blood) decreased 13%.

In just a four-ounce serving of shrimp, you'll receive 28.2% of the daily value for vitamin B12. Vitamin B12 is one of the nutrients needed to keep levels of homocysteine, a molecule that can directly damage blood vessel walls and is considered a significant risk factor for cardiovascular disease, low. In addition, shrimp are also a good source of cardio-protective omega-3 fatty acids, noted for their anti-inflammatory effects and ability to prevent the formation of blood clots. Four ounces of shrimp provide 14.8% of your daily need for these protective fats.

Protection against Fatal Heart Arrhythmia

A healthy way of eating that includes at least 10 ounces of omega-3-rich fish each week improves the electrical properties of heart cells, protecting against fatal abnormal heart rhythms, suggests a study from Greece.

"Long-term consumption of fish is associated with lower QT interval in free-eating people without any evidence of cardiovascular disease. Thus, fish intake seems to provide anti-arrhythmic protection at a population level," wrote the authors in the American Journal of Clinical Nutrition. (Chrysohoou C, et al.)

The QT interval is a measure of the heart's electrical cycle, from the beginning of ventricular depolarization, the Q wave, to the end of the T wave, at which point cardiac repolarization is complete.

A lower QT score indicates a lower resting heart rate. As a higher resting heart rate has been linked to an increased risk of sudden death, the result of approximately 50% of heart attacks, lowering the resting heart rate provides significant health benefit.

Researchers at the University of Athens enrolled 3,042 people (1,514 men, aged 18-87, and 1,528 women, aged 18-89), who used a validated food frequency questionnaire to record their food intake of 156 different foods. Along with alcohol consumption and physical activity were also recorded, and electrocardiography was used to measure several indexes of study participants' heart rate.

After the raw data scan, those who ate more than 10 ounces (300 grams) of fish per week were found to have QT scores 13.6% lower than people who did not eat fish.

After adjusting the results for potentially confounding factors such as age, sex, physical activity status, BMI, smoking habits and intake of nuts, the reduction in QT scores in those eating 10 or more ounces of fish each week rose to 29.2%, compared to those who did not eat fish.

In an earlier study, Harvard researchers reported that among those consuming the most fish, heart rate was 2.3 beats per minute lower and likelihood of prolonged QT was 46% lower. Similar results were found in study participants taking 1 gram of omega-3s daily. The mechanism behind these benefits is thought to be omega-3 fats' effects on the flow of sodium and calcium in the ion channels, which are involved with electrical signaling in cells. Practical Tip: A typical serving of fish is 4 ounces, so just 3 servings of omega-3-rich fish, such as shrimp, each week would provide 2 ounces more than the 10 ounces this research indicates confers significant protection against sudden death from a heart attack. For great, quick and easy recipe ideas, take a look at our Recipe Assistant.

Help Prevent and Control High Blood Pressure

Individuals whose diets provide greater amounts of omega-3 fatty polyunsaturated fatty acidséand shrimp are a good source of these essential fatséhave lower blood pressure than those who consume less, shows data gathered in the International Study of Macro- and Micro-nutrients and Blood Pressure (INTERMAP) study (Ueshima H, Stamler J, et al. Hypertension).

The INTERMAP is a study of lifestyle factors, including diet, and their effect on blood pressure in 4,680 men and women aged 40 to 59 living in Japan, China, the U.S. and the U.K. Blood pressure was measured and dietary recall questionnaires were completed by participants on four occasions. Dietary data was analyzed for levels of omega-3 fatty acids from food sources including fish, nuts, seeds and vegetable oils.

Average daily intake of omega-3 fatty acids was 2 grams. Participants with a high (o.67% kcal) omega-3 fatty acid percentage of their daily calorie intake had an average systolic and diastolic blood pressure reading that was 0.55/0.57 mm Hg less, respectively, than participants with lower intake. Previous research has found that a decrease of 2 mm Hg reduces the population-wide average stroke mortality rate by 6 percent and that of coronary heart disease by 4%.

Higher omega-3 fatty acid intake among the 2,238 subjects who were not using drugs, supplements, or a special diet for hypertension, heart disease, or diabetes was associated with a 1.01/0.98 mm Hg reduction in systolic and diastolic blood pressure, respectively.

For the 2,038 subjects in this group who did not have hypertension, greater intake was associated with a 0.91/0.92 mm Hg average systolic and diastolic reduction.

Lead author Hirotsugu Ueshima, MD of Shiga University of Medical Science in Japan, noted that the beneficial effect of omega-3 fats was even greater in people who had not yet developed high blood pressure.

The researchers also found that omega-3s from nuts, seeds, and vegetable oilsésuch as walnuts and flaxseedéhad just as much impact on blood pressure as omega-3s from fish.

"With blood pressure, every millimeter counts. The effect of each nutrient is apparently small but independent, so together they can add up to a substantial impact on blood pressure. If you can reduce blood pressure a few millimeters from eating less salt, losing a few pounds, avoiding heavy drinking, eating more vegetables, whole grains and fruits (for their fiber, minerals, vegetable protein and other nutrients) and getting more omega-3 fatty acids, then you've made a big difference," said Ueshima.

Cancer-Protection from Selenium and Omega-3 Fatty Acids

Shrimp are an excellent source of selenium, providing 64.2% of the daily value for this trace mineral in a 4-ounce serving. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer have suggested a strong inverse correlation between selenium intake and cancer incidence. Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells.

In addition, selenium is incorporated at the active site of many proteins, including glutathione peroxidase, which is particularly important for cancer protection. One of the body's most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules. When levels of glutathione peroxidase are too low, these toxic molecules are not disarmed and wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells.

Shrimp also provide omega-3 fats, which have been found to greatly reduce risk of colorectal cancer in a study comparing 1,455 subjects with colorectal cancer to 1,455 matched healthy controls.

Those whose diets provided the most omega-3s had a 37% reduction in colorectal cancer risk, compared to those whose diets provided the least. Colorectal cancer risk was 41% lower in those with the highest average intake of EPA, and 37% lower in those whose diets supplied the most DHA. (Theodoratou E, McNeill G, et al., Am J Epidemiol.)

A Canadian study published in the April 2004 issue of Cancer Epidemiology Biomarkers suggests that eating fish frequently may provide serious protection against three types of cancer: leukemia, multiple myeloma, and non-Hodgkin's lymphoma. Researchers compared the diets of almost 3,000 individuals with these cancers to those of 4,200 healthy controls. People who ate the most fish and who got most of their total fat calories from fish were 28% less likely to have leukemia, 36% less likely to have multiple myeloma, and 29% less likely to have non-Hodgkin's lymphoma.

Protection against Alzheimer's and Age-related Cognitive Decline

Can eating fish high in the omega-3 fatty acids, DHA(docosahexaenoic acid) and EPA (eicosapentaenoic acid), help lessen the cognitive decline and Alzheimer's disease growing in our aging population? A number of studies indicate the answer to this question is a resounding "Yes."

A report from the Framingham Heart Study published in the Archives of Neurology showed that persons whose blood levels of DHA placed them in the top quartile of values had a significantly (47%) lower risk of developing all-cause dementia than did those in the bottom quartile. Plus, greater protection against cognitive decline was obtained from consuming 2.9 than 1.3 fish meals per week. (Schaefer EJ, Bongard V, et al.).

Now, two additional positive studies have been published in the American Journal of Clinical Nutrition:

In the Zutphen Elderly Study, which involved 210 men aged 70-89 years (van Gelder BM, Tijhuis M, et al.), a linear relation was found between the estimated intake of DHA and EPA and prevention of cognitive decline.

A DHA+EPA intake of approximately 380 mg per day seemed to prevent cognitive decline. This amount of DHA+EPA would be found in just 20 grams (just 2/3 of one ounce) of Chinook salmon or in 100 grams (about 3 ounces) of cod.

Eating just two to three meals of fish a week would supply approximately 380 mg EPA+DHA per day.

In the Minneapolis study (Beydoun MA, Kaufman JS et al.) of 2251 men and women, risk of cognitive decline increased as levels of omega-6 (arachidonic acid) increased in subjects' cholesterol and other blood lipids, but decreased as the concentration of omega-3 fat (linoleic acid) increased in their blood fats.

Among subjects with high blood pressure and high cholesterol, cognitive decline was clearly associated with lower blood levels of omega-3 fats (DHA+EPA).

In all of these studies, fish consumption and the resulting increase in blood levels of omega-3 fatty acids significantly lessened mental decline over time.

How? A number of mechanisms have been suggested in recent studies to explain fish's protective effects against cognitive decline and Alzheimer's:

EPA's anti-clotting and anti-inflammatory actions promote a healthy blood supply to the brain and lower inflammation.
Since EPA and arachidonic acid are metabolized by the same enzymes, an increase in levels of EPA helps lessen the production of the pro-inflammatory compounds derived from arachidonic acid. (Arachidonic acid is a precursor of proinflammatory cytokines eicosanoids that are thought to be associated with greater cognitive decline.)
Increasing consumption of DHA may correct the DHA deficiency in the cerebral cortex characteristically seen in patients with Alzheimer disease.
DHA is involved in the membrane of ion channels in the brain, making it easier for them to change shape and transmit electrical signals.
DHA is the source of an anti-inflammatory compound made in the brain called NPD1 that lessens amyloid-beta production in cytokine-stressed human brain cells.
DHA slows the accumulation of tau, a protein involved in the development of neurofibrillary tangles, and also decreases beta amyloid formation by reducing levels of presenilin, the enzyme that separates beta amyloid from its parent protein. (Neurofibrillary tangles and beta amyloid plaques are the two types of brain lesions seen in Alzheimer's disease.)

Frank LaFerla, co-author of research published in the Journal of Neuroscience showing that DHA helps prevent the formation of neurofibrillary tangles and decreases beta amyloid formation, commented: "We are greatly excited by these results, which show us that simple changes in diet can positively alter the way the brain works and lead to protection from Alzheimer's disease pathology."

Practical Tip: To keep your cognitive edge, cut back on sources of omega-6 fats, such as beef, and corn, palm, peanut, safflower and sunflower oils, and enjoy omega-3-rich cold water fish, such as shrimp, at least 3 times each week.

Omega-3 Fat, DHA, Destroys Alzheimer's Plaques

DHA boosts production of the protein LR11, which destroys the beta-amyloid plaques associated with Alzheimer's disease, shows brain cell research.

"Because reduced LR11 is known to increase beta-amyloid production and may be a significant genetic cause of late-onset Alzheimer's disease (LOAD), our results indicate that DHA increases in LR11 levels may play an important role in preventing LOAD," wrote the researchers in the Journal of Neuroscience.

"Genetic polymorphisms that reduce LR11 expression are associated with increased AD risk," explained the researchers. "However these polymorphisms account for only a fraction of cases with LR11 deficits, suggesting involvement of environmental factors."

The new research investigated if fish oil and DHA could boost LR11 levels, since having high levels of LR11 have been reported to prevent plaque formation, while low levels in patients are believed to be a factor in causing the disease.

Even low doses of DHA increased the levels of LR11 in rat brain cells. Dietary DHA increased LR11 levels in the brains of rats or older mice genetically engineered to develop Alzheimer's disease. The positive effects of DHA on LR11 levels and the protection against Alzheimer's was again seen human brain cells were used. (Ma QL, Teter B, et al. J Neurosci.)

As a result of these findings, the National Institutes of Health has begun a large-scale clinical trial with DHA in patients with well established Alzheimer's disease. Lead researcher, Greg Cole, associate director of UCLA's Alzheimer Disease Research Center, thinks it may be too late for DHA to benefit these patients, but that DHA is highly likely to benefit patients in the earliest stages of Alzheimer's. And, we would add, help prevent the development of the disease in the rest of us!

DHA is the most abundant essential fatty acid in the brain, is crucial for healthy brain development, and low levels have been linked to cognitive impairment. According to the national Alzheimer's Association, approximately 5.1 million Americans suffer from Alzheimer's disease, a number that is projected to increase to 11 to 16 million sufferers by 2050.

Practical Tip: Enjoying several weekly servings of fish high in DHA, such as halibut, is a smart move.

Omega-3-Rich Diet Improves Mood, Reduces Depression

When researchers from Ohio State University evaluated blood samples taken from 43 older adults (average age 67), they found that study participants with high ratios of omega-6 to omega-3 not only had higher levels of various compounds involved in inflammation, but were more likely to suffer from depression.

Both depression and stress promote the production of pro-inflammatory cytokines. Researchers measured a number of these pro-inflammatory compounds including tumour necrosis factor-alpha (TNF-alpha), interleukin-6 (IL-6), and the IL-6 soluble receptor (sIL-6r). Symptoms of depression were assessed using the Center for Epidemiological Studies Depression Scale.

Levels of pro-inflammatory cytokines increased progressively as depressive symptoms increased. But when depressive symptoms were combined with high omega-6:omega-3 ratios, levels of proinflammatory cytokines skyrocketed by up to 40% more than normal -- far beyond the 18% increase resulting from the presence depressive symptoms alone.

Chronic inflammation has already been linked to heart disease, type 2 diabetes, osteoporosis, cognitive decline and Alzheimer's. Earlier epidemiological (population) studies have also linked higher levels of pro-inflammatory cytokines with depressive symptoms. This new study suggests that a diet that is rich in omega-6 fats but includes few of the foods rich in omega-3 fatsésuch as the standard American dietépromotes not only inflammation, but depression.

The positive take-away is that increasing consumption of foods rich in omega-3s, while decreasing consumption of omega-6-rich foods, can provide some protection against depression, particularly as depressive symptoms increase.

Omega-3s are found in cold water fish, nuts, such as walnuts, and flaxseeds. Alpha-linolenic acid (ALA), the omega-3 in nuts and seeds, can be convertedéalbeit inefficientlyéin the body to the omega-3s found in fish, eicosapentaenoic acid (EPA) and docosahexaenioc acid (DHA).

EPA improves blood flow and is also suggested to affect hormones and the immune system, both of which have a direct effect on brain function. DHA is active in the membrane of ion channels in the brain, making it easier for them to change shape and transmit electrical signals, and is involved in serotonin metabolism (reduced serotonin production and/or activity is a key factor in depression).

Practical Tip: Be of good cheer. Cut back on sources of omega-6 fats, such as beef, and corn, palm, peanut, safflower and sunflower oils. Enjoy a handful of omega-3-rich walnuts and/or flaxseeds daily, and a serving of cold water fish, such as salmon and sardines, at least 3 times each week.

Description

While shrimp may be small, they certainly are anything but shrimpy in their appeal. In fact, these deliciously clean and crisp tasting crustaceans are the most popular seafood in the United States, not counting canned tuna fish.

The firm, translucent flesh of raw shrimp comes in a wide range of colors depending upon the variety. It can be pink, gray, brownish or yellow. Once cooked, the flesh of these crustaceans becomes opaque and cream or pinkish in color.

Over 300 different species of shrimp are harvested worldwide, and within these 300 species, thousands of varieties are available. In the United States, the most commonly available type is the deep-water shrimp, which is also referred to as the pink shrimp. It is three to four inches in length and reddish-pink in color. Giant tiger prawns are also becoming popular in the U.S. These large shrimp, measuring six to twelve inches in length, are one of the most widely consumed types in many regions of Asia.

History

People have been enjoying shrimp as a food ever since this beautiful crustacean appeared in the Earth's waters, basically since time immemorial.

Shrimp is found throughout almost the entire world. While many countries farm raise shrimp, much of the world's supply comes from the United States, South and Central America, Japan, Thailand and Taiwan.

How to Select and Store

Just as with any seafood, it is best to purchase shrimp from a store that has a good reputation for having a fresh supply. Get to know a fishmonger (person who sells the seafood) at the store so that you can have a trusted resource from whom you can purchase your seafood.

When you will be preparing the shrimp should influence your decision as to whether you should buy fresh or frozen shrimp. Frozen shrimp offer the longest shelf life, as they are able to be kept for several weeks, whereas fresh shrimp will only keep for a day or two.

Fresh shrimp should have firm bodies that are still attached to their shells. They should be free of black spots on their shell since this indicates that the flesh has begun to break down. In addition, the shells should not appear yellow or gritty as this may be indicative that sodium bisulfate or another chemical has been used to bleach the shells.

Smell is a good indicator of freshness; good quality shrimp have a slightly saltwater smell. Since a slightly "off" smell cannot be detected through plastic, if you have the option, purchase displayed shrimp as opposed to those that are prepackaged. Once the fishmonger wraps and hands you the shrimp that you have selected, smell them through the paper wrapping and return them if they do not smell right.

When storing any type of seafood, including shrimp, it is important to keep it cold since seafood is very sensitive to temperature. Therefore, after purchasing shrimp or other seafood, make sure to return it to a refrigerator as soon as possible. If the shrimp is going to accompany you during a day full of errands, keep a cooler in the car where you can place the shrimp to make sure it stays cold and does not spoil.

The temperature of most refrigerators is slightly warmer than ideal for storing seafood. Therefore, to ensure maximum freshness and quality, it is important to use special storage methods so as to create the optimal temperature for holding the shrimp. One of the easiest ways to do this is to place the shrimp, which has been well wrapped, in a baking dish filled with ice. The baking dish and shrimp should then be placed on the bottom shelf of the refrigerator, which is its coolest area. Replenish ice one or two times per day. Shrimp can be refrigerated for up to two days although it should be purchased as close to being served as possible

You can extend the shelf life of shrimp by freezing it. To do so, wrap it well in plastic and place it in the coldest part of the freezer where it will keep for about one month.

To defrost shrimp place it in a bowl of cold water or in the refrigerator. Do not thaw the shrimp at room temperature or in a microwave since this can lead to a loss of moisture and nutrients.

How to Enjoy

For some of our favorite recipes, click Recipes.

Tips for Preparing Shrimp:

Shrimp can be cooked either shelled or unshelled depending how you will be using them in a recipe. There are various methods to removing the shell. One way is to first pinch off the head and the legs and then, holding the tail, peel the shell off from the body. If shelling frozen shrimp, do not defrost them completely as they will be easier to shell when they are still slightly frozen.

Some people prefer to remove the shrimp's intestines before cooking or eating. To do so, make a shallow incision along the back of the shrimp and pull out the dark vein that runs throughout by rinsing under cold water.

A Few Quick Serving Ideas:

Combine chopped shrimp with chopped scallions, tomatoes, diced chili peppers, garlic, lemon juice, and a little olive oil. Season to taste and serve this fragrant shrimp salad on a bed of romaine lettuce.

Serve cold cooked shrimp with salsa dip.

Cut up cooked shrimp and add it to vegetable soups.

Make a quick, easy and healthy version of pasta putanesca. Add cooked shrimp to spicy pasta sauce and serve over whole wheat noodles.

Individual Concerns
For information on the topic of seafood and mercury contamination, please see our article "Should I be concerned about mercury in fish and what fish are safe to eat?"

Allergic Reactions to Shrimp

Although allergic reactions can occur to virtually any food, research studies on food allergy consistently report more problems with some foods than with others. It's important to realize that the frequency of problems varies from country to country and can change significantly along with changes in the food supply or with other manufacturing practices. For example, in several part of the world, including Canada, Japan, and Israel, sesame seed allergy has risen to a level of major concern over the past 10 years.

In the United States, beginning in 2004 with the passage of the Food Allergen Labeling and Consumer Protection Act (FALCPA), food labels have been required to identify the presence of any major food allergens. Since 90% of food allergies in the U.S. have been associated with 8 food types as reported by the U.S. Centers for Disease Control, it is these 8 food types that are considered to be major food allergens in the U.S. and require identification on food labels. The 8 food types classified as major allergens are as follows: (1) wheat, (2) cow's milk, (3) hen's eggs, (4) fish, (5) crustacean shellfish (including shrimp, prawns, lobster and crab); (6) tree nuts (including cashews, almonds, walnuts, pecans, pistachios, Brazil nuts, hazelnuts and chestnuts); (7) peanuts; and ( soy foods.

These foods do not need to be eaten in their pure, isolated form in order to trigger an adverse reaction. For example, yogurt made from cow's milk is also a common allergenic food, even though the cow's milk has been processed and fermented in order to make the yogurt. Ice cream made from cow's milk would be an equally good example.

In the case of shrimp, there is preliminary evidence that boiling may lower the chances of allergic response. In at least one study involving participants known to have shrimp allergy, a greater allergic response (as measured by the formation of more IgE antibodies) was seen to extracts from raw versus boiled shrimp.

Food allergy symptoms may sometimes be immediate and specific, and can include skin rash, hives, itching, and eczema; swelling of the lips, tongue, or throat; tingling in the mouth; wheezing or nasal congestion; trouble breathing; and dizziness or lightheadedness. But food allergy symptoms may also be much more general and delayed, and can include fatigue, depression, chronic headache, chronic bowel problems (such as diarrhea or constipation), and insomnia. Because most food allergy symptoms can be caused by a variety of other health problems, it is good practice to seek the help of a healthcare provider when evaluating the role of food allergies in your health.

Shrimp and Purines

Shrimp contain purines. Purines are naturally-occurring substances found in plants, animals, and humans. In some individuals who are susceptible to purine-related problems, excessive intake of these substances can cause health problems. Since purines can be broken down to form uric acid, excess accumulation of purines in the body can lead to excess accumulation of uric acid. The health condition called "gout" and the formation of kidney stones from uric acid are two examples of uric acid-related problems that can be related to excessive intake of purine-containing foods. For this reason, individuals with kidney problems or gout may want to limit or avoid intake of purine-containing foods such as shrimp.

Shrimp and Sulfites

Shrimp may be treated with sulfites to prevent discoloration.

The sulfites used may cause adverse reactions in an estimated one out of every 100 people, who turn out to be sulfite sensitive.

Sulfite reactions can be particularly acute in people who suffer from asthma. The Federal Food and Drug Administration estimates that 5 percent of asthmatics may suffer a reaction when exposed to sulfites.

Ask your fishmonger if they know whether or not the shrimp in which you are interested have been treated with sulfites.

Nutritional Profile

Shrimp is an excellent source of protein and selenium. It is also a very good source of vitamin D, vitamin B12 and a good source of iron, phosphorus, omega-3 fatty acids, niacin, zinc, copper and magnesium.

For an in-depth nutritional profile click here: Shrimp.

In-Depth Nutritional Profile
In addition to the nutrients highlighted in our ratings chart, an in-depth nutritional profile for Shrimp is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

Introduction to Food Rating System Chart
In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food's nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Shrimp, steamed/boiled
4.00 oz-wt
113.40 grams
112.27 calories
Nutrient Amount DV
(%) Nutrient
Density World's Healthiest
Foods Rating
tryptophan 0.33 g 103.1 16.5 excellent
selenium 44.91 mcg 64.2 10.3 excellent
protein 23.71 g 47.4 7.6 excellent
vitamin D 162.39 IU 40.6 6.5 very good
vitamin B12 (cobalamin) 1.69 mcg 28.2 4.5 very good
iron 3.50 mg 19.4 3.1 good
phosphorus 155.36 mg 15.5 2.5 good
omega 3 fatty acids 0.37 g 15.4 2.5 good
vitamin B3 (niacin) 2.94 mg 14.7 2.4 good
zinc 1.77 mg 11.8 1.9 good
copper 0.22 mg 11.0 1.8 good
magnesium 38.56 mg 9.6 1.5 good
World's Healthiest
Foods Rating Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Shrimp

References

Beydoun MA, Kaufman JS, Satia JA, Rosamond W, Folsom AR. Plasma n-3 fatty acids and the risk of cognitive decline in older adults: the Atherosclerosis Risk in Communities Study. Am J Clin Nutr. 2007 Apr;85(4):1103-11. 2007. PMID:17413112.
Chrysohoou C, Panagiotakos DB, Pitsavos C, Skoumas J, Krinos X, Chloptsios Y, Nikolaou V, Stefanadis C. Long-term fish consumption is associated with protection against arrhythmia in healthy persons in a Mediterranean region--the ATTICA study. Am J Clin Nutr. 2007 May;85(5):1385-91. 2007. PMID:17490977.
Connor WE, Connor SL. The importance of fish and docosahexaenoic acid in Alzheimer disease. Am J Clin Nutr. 2007 Apr;85(4):929-30. 2007. PMID:17413088.
De Oliveira e Silva ER, Seidman CE, Tian JJ, et al. Effects of shrimp consumption on plasma lipoproteins. Am J Clin Nutr 1996 Nov;64(5):712-7 1996.
Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.
Fritschi L, Ambrosini GL, Kliewer EV, Johnson KC; Canadian Cancer Registries Epidemiologic Research Group. Dietary fish intake and risk of leukaemia, multiple myeloma, and non-Hodgkin lymphoma. Cancer Epidemiol Biomarkers Prev. 2004 Apr;13(4):532-7. 2004. PMID:15066916.
Green KN, Martinez-Coria H, Khashwji H, Hall EB, Yurko-Mauro KA, Ellis L, Laferla FM. Dietary Docosahexaenoic Acid and Docosapentaenoic Acid Ameliorate Amyloid-{beta} and Tau Pathology via a Mechanism Involving Presenilin 1 Levels. J Neurosci. 2007 Apr 18;27(16):4385-95. 2007. PMID:17442823.
Kiecolt-Glaser JK, Belury MA, Porter K, Beversdorf DQ, Lemeshow S, Glaser R. Depressive Symptoms, omega-6:omega-3 Fatty Acids, and Inflammation in Older Adults. Psychosom Med. 2007 Mar 30; [Epub ahead of print] 2007. PMID:17401057.
Liu, G-M, Cheng H, Nesbit J, et al. Effects of Boiling on the IgE-Binding Properties of Tropomyosin of Shrimp(Litopenaeus vannamei). Journal of Food Science. 2010. Volume 75 Issue 1, Pages T1-T5. 2010.
Lukiw WJ, Cui JG, Marcheselli VL, Bodker M, Botkjaer A, Gotlinger K, Serhan CN, Bazan NG. A role for docosahexaenoic acid-derived neuroprotectin D1 in neural cell survival and Alzheimer disease. J Clin Invest. 2005 Oct;115(10):2774-83. 2005. PMID:16151530.
Ma QL, Teter B, Ubeda OJ, et al. Omega-3 fatty acid docosahexaenoic acid increases SorLA/LR11, a sorting protein with reduced expression in sporadic Alzheimer's disease (AD): relevance to AD prevention. J Neurosci. 2007 Dec 26;27(52):14299-307. 2007. PMID:18160637.
Margen S and the Editor, Univ of California at Berkley Wellness Letter. The Wellness Encyclopedia of food and nutrition. New York: Health Letter Associates 1992 1992.
Mazza M, Pomponi M, Janiri L, Bria P, Mazza S. Omega-3 fatty acids and antioxidants in neurological and psychiatric diseases: an overview. Prog Neuropsychopharmacol Biol Psychiatry. 2007 Jan 30;31(1):12-26. Epub 2006 Aug 28. 2007. PMID:16938373.
Schaefer EJ, Bongard V, Beiser AS, Lamon-Fava S, Robins SJ, Au R, Tucker KL, Kyle DJ, Wilson PW, Wolf PA. Plasma phosphatidylcholine docosahexaenoic acid content and risk of dementia and Alzheimer disease: the Framingham Heart Study. Arch Neurol. 2006 Nov;63(11):1545-50. 2006. PMID:17101822.
Theodoratou E, McNeill G, Cetnarskyj R, Farrington SM, Tenesa A, Barnetson R, Porteous M, Dunlop M, Campbell H. Dietary Fatty acids and colorectal cancer: a case-control study. Am J Epidemiol. 2007 Jul 15;166(2):181-95. Epub 2007 May 9. 2007. PMID:17493949.
Ueshima H, Stamler J, Elliott P, Chan Q, Brown IJ, Carnethon MR, Daviglus ML, He K, Moag-Stahlberg A, Rodriguez BL, Steffen LM, Van Horn L, Yarnell J, Zhou B. Food Omega-3 Fatty Acid Intake of Individuals (Total, Linolenic Acid, Long-Chain) and Their Blood Pressure. INTERMAP Study. Hypertension. 2007 Jun 4; [Epub ahead of print] 2007. PMID:17548718.
van Gelder BM, Tijhuis M, Kalmijn S, Kromhout D. Fish consumption, n-3 fatty acids, and subsequent 5-y cognitive decline in elderly men: the Zutphen Elderly Study. Am J Clin Nutr. 2007 Apr;85(4):1142-7. 2007. PMID:17413117.
Vogt, T. M. Ziegler, R. G. Graubard, B. I et al. Serum selenium and risk of prostate cancer in U.S. blacks and whites. Int J Cancer. 2003 Feb 20; 103(5):664-70 2003.
Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988 1988. PMID:15220.