Protein is an important macronutrient that plays a key role in building muscle, supporting immune function, and keeping you feeling full Many experts recommend consuming around 30 grams of protein per meal. For seafood lovers, shrimp can be a tasty way to meet your protein needs But how much shrimp equates to 30 grams of protein?
This guide will cover:
- How much protein is in shrimp
- Calculating protein content of shrimp
- Number of shrimp for 30 grams of protein
- Shrimp protein benefits
- Other high protein foods
- Tips for getting enough daily protein
Follow along to learn everything you need to know about shrimp’s protein content and how to easily incorporate it into meals to meet your intake goals.
How Much Protein is in Shrimp?
Shrimp is packed with high-quality protein. Here are some key nutrition facts
- A 3 ounce (85 gram) serving of cooked shrimp contains about 18 grams of protein
- 100 grams (3.5 ounces) of shrimp provides 24 grams of protein
- Protein accounts for about 84% of the calories in shrimp
The protein content is similar across different types of shrimp. Serving size, cooking method, and whether the shell is removed can affect exact amounts. But shrimp is one of the most protein-dense seafood options you can eat.
Calculating the Protein in Shrimp
It’s easy to determine the protein content in a serving of shrimp based on the weight:
- 3 oz shrimp = 18 grams protein
- 4 oz (113 g) shrimp = about 24 grams protein
- 5 oz (142 g) shrimp = approximately 30 grams protein
- 6 oz (170 g) shrimp = around 36 grams protein
Use these simple guidelines to calculate the protein in any shrimp meal or recipe.
How Many Shrimp Equal 30 Grams of Protein?
The number of shrimp pieces depends on the size. Here’s a rough estimate:
- 10-12 jumbo shrimp = 30 grams protein
- 12-15 extra large shrimp = 30 grams protein
- 15-18 large shrimp = 30 grams protein
- 20-25 medium shrimp = 30 grams protein
To be more precise, weigh 3-5 ounces of uncooked shrimp to hit your 30 gram protein target.
Benefits of Shrimp Protein
Shrimp provides high-quality complete protein with all the essential amino acids your body needs. Here are some of the top benefits:
- Builds and repairs muscle
- Helps maintain bone strength
- Boosts metabolism and aids weight management
- Keeps you feeling fuller longer
- Provides nutrients like selenium, zinc, iron, and B12
- Contains antioxidants like astaxanthin
Shrimp protein offers nutritional perks beyond just its muscle-building abilities.
Other High Protein Foods
While shrimp is an excellent source, there are many other options to meet your daily protein requirements:
Poultry:
- Chicken breast: 30 grams protein in 4 ounces
- Turkey breast: 30 grams protein in 4 ounces
Beef and Pork:
- Lean ground beef: 30 grams protein in 4 ounces
- Pork tenderloin: 30 grams protein in 4 ounces
Fish:
- Salmon: 30 grams protein in 5 ounces
- Tuna: 30 grams protein in 3.5 ounces
Vegetarian:
- Tofu: 30 grams protein in 1 1/2 cups
- Lentils: 30 grams protein in 2 cups
- Edamame: 30 grams protein in 2 cups
Mix up your protein sources to get a variety of nutrients.
Tips for Consuming 30 Grams of Protein Per Meal
It may take some planning to consistently hit a 30 gram protein target at each meal. Here are some simple tips:
- Incorporate 3-5 ounces of protein like shrimp, chicken, beef or fish
- Measure protein portions using a food scale for accuracy
- Add high protein vegetarian foods like eggs, Greek yogurt and legumes
- Snack on protein-rich foods between meals if needed
- Use a protein powder supplement if it’s difficult to meet needs through whole foods
With a combination of lean meats, seafood, and plant-based options, getting 30 grams of protein throughout your day is totally achievable.
How Much Protein Can You Absorb In One Meal? (20g? 30g? 100g?)
FAQ
What is equivalent to 30g of protein?
How much protein is in 10 Shrimp?
How many Shrimp does it take to get 20 grams of protein?
Is shrimp high in protein?
Not only is shrimp high in protein, but it also has a good nutrient profile. For example, 84 g shrimp contains 4% of a person’s daily values (DV) for vitamin A and C, as well as 6% and 10% DV for calcium and iron. Shrimp is also low in calories, fats, and carbohydrates but high in cholesterol.
Is shrimp healthy to eat?
Shrimp is very healthy to eat, unless you have an allergy to shellfish. Shrimp is great because it is a low calorie, high protein food that is relatively inexpensive. Shrimp is also very versatile, so there are many recipes out there, meaning that you can eat shrimp multiple times a week each time in a different way. Don’t make shrimp your only protein source, because a healthy diet is also a varied diet.
Do cooked shrimp have more protein than raw?
While the protein content is generally similar between cooked and raw shrimp, cooking methods can affect the total protein intake. Boiling or steaming shrimp can help retain more of the protein than frying or grilling, which can cause the protein to break down.
How much protein is in shrimp & lobster?
For example, a 3-ounce serving of lobster contains around 16 grams of protein, while the same amount of shrimp contains roughly 20 grams. While there are many different types of seafood to choose from, shrimp is a great option for those looking to increase their protein intake.