A 4 oz (113g) serving of cooked shrimp has 120 calories, 24.0g of protein, and 1.8g of fat (USDA). That makes shrimp the leanest mainstream protein source — lower in calories than chicken breast, turkey, fish, or any cut of beef. If you want the most protein for the fewest calories, shrimp is the answer.
Shrimp Calories by Preparation
Like most proteins, cooking method is everything. USDA FoodData Central values:
| Preparation | Serving | Calories | Protein | Fat |
|---|---|---|---|---|
| Steamed / boiled | 4 oz (113g) | 112 | 23.7g | 1.2g |
| Grilled | 4 oz (113g) | 120 | 24.0g | 1.8g |
| Sautéed (1 tsp oil) | 4 oz (113g) | 160 | 24.0g | 5.8g |
| Breaded & fried | 4 oz (113g) | 274 | 13.5g | 14.0g |
| Cocktail shrimp (with sauce) | 6 large + 2 tbsp sauce | 90 | 12.0g | 0.8g |
| Air fried (no breading) | 4 oz (113g) | 125 | 24.0g | 2.0g |
Steamed shrimp is the leanest option at 112 calories. Breaded and fried more than doubles the calories to 274 — and cuts the protein in half because the breading displaces actual shrimp. Air fried shrimp gives you the crispy texture for only 125 calories.
Shrimp by Count and Size
Shrimp are sold by "count per pound." Smaller numbers mean bigger shrimp:
| Size | Count per lb | Calories per shrimp | Protein per shrimp |
|---|---|---|---|
| Small | 51–60 | 7 | 1.5g |
| Medium | 41–50 | 9 | 1.9g |
| Large | 31–40 | 12 | 2.5g |
| Extra large | 21–30 | 17 | 3.6g |
| Jumbo | 11–20 | 26 | 5.5g |
Six large shrimp (the standard cocktail serving) is about 72 calories and 15g of protein. You'd need to eat 17 large shrimp to reach 200 calories. That's the power of shrimp's calorie density — or lack thereof.
Shrimp vs Other Proteins
| Protein (4 oz cooked) | Calories | Protein | Cal per g protein |
|---|---|---|---|
| Shrimp | 120 | 24.0g | 5.0 |
| Chicken breast | 187 | 35.3g | 5.3 |
| Eggs (3 large) | 214 | 18.8g | 11.4 |
| Salmon | 234 | 25.0g | 9.4 |
| Ground beef 90% | 245 | 30.0g | 8.2 |
Shrimp has the best calories-per-gram-of-protein ratio of any common protein — 5.0 calories for every gram of protein. Chicken breast is close at 5.3, but shrimp still edges it out. If you're trying to maximize protein on a tight calorie budget, shrimp is your best option.
Is Shrimp Good for Weight Loss?
Shrimp is arguably the single best protein for weight loss. Here's why:
- Highest protein-to-calorie ratio of any mainstream protein source
- Almost zero fat — 1.8g in a 4 oz serving
- Fast to cook — 3–5 minutes in most methods
- Volume advantage — you can eat a large plate of shrimp for under 200 calories
- Versatile — works in stir-fries, salads, tacos, pasta, and on its own
A 4 oz serving of shrimp with a cup of steamed vegetables and half a cup of rice is a complete dinner for about 320 calories with 28g of protein. Use our calorie calculator to see how that fits your daily target.
What About Cholesterol in Shrimp?
Shrimp has 189mg of cholesterol per 4 oz serving — more than most proteins. This used to be a concern, but modern research has largely cleared dietary cholesterol. The 2020 Dietary Guidelines for Americans removed the 300mg daily cholesterol limit, and multiple studies show that dietary cholesterol has minimal impact on blood cholesterol for most people.
Unless your doctor has specifically told you to limit dietary cholesterol, shrimp's cholesterol content is not a reason to avoid it.
Budget-Friendly Shrimp Tips
- Buy frozen. Frozen shrimp is almost always cheaper than "fresh" (which was usually frozen and thawed anyway). It keeps for months.
- Buy shell-on. Peeling yourself saves 20–30% compared to pre-peeled.
- Buy in bulk. 2 lb bags of frozen 31–40 count shrimp are the best value at most grocery stores.
- Canned shrimp works. For shrimp salad and pasta dishes, canned shrimp is even cheaper and ready to use.
Full Nutrition: Cooked Shrimp per 100g
| Nutrient | Amount |
|---|---|
| Calories | 99 kcal |
| Protein | 20.9g |
| Total fat | 1.1g |
| Carbohydrates | 0.2g |
| Cholesterol | 189mg |
| Selenium | 39.6 µg (57% DV) |
| Vitamin B12 | 1.1 µg (46% DV) |
| Phosphorus | 237mg (24% DV) |
Source: USDA FoodData Central. Shrimp, cooked, moist heat.
