Is Shrimp Alfredo Good For Weight Loss? A Dietitian’s Perspective

Creamy, cheesy shrimp alfredo is a favorite comfort food for many. But when you’re trying to lose weight, is this classic pasta dish on the menu? Or is all that heavy cream, butter, and cheese a diet disaster?

Here’s a comprehensive look at the pros and cons of shrimp alfredo for weight loss, plus tips to lighten it up.

Alfredo Sauce Nutrition Facts

Traditional alfredo sauce is made from just a few ingredients

• Butter
• Heavy cream
• Parmesan cheese
• Garlic, salt and pepper

This makes for an extremely rich, decadent sauce But it also means alfredo is high in calories, fat, and sodium

• 1/2 cup alfredo sauce contains about 400 calories and 40 grams fat.
• 90% of the calories come from fat, mostly saturated.
• It provides over half of the daily recommended limit for saturated fat per serving.
• Alfredo is also very high in sodium at around 600-800mg per serving.

So alfredo sauce is clearly not a weight loss-friendly food on its own. But what about when paired with shrimp and pasta?

Shrimp Alfredo Nutrition Facts

The ingredients you add to alfredo sauce can vary the nutrition profile. An average serving of shrimp alfredo might contain:

• 3 oz cooked shrimp (100 calories, 18g protein)
• 1/2 cup alfredo sauce (400 calories, 40g fat)
• 1 cup cooked fettuccine (220 calories, 5g protein)

That’s a total of around 720 calories, 25g protein, and 40g fat. The protein from the shrimp is beneficial. But the high calorie, fat, carb, and sodium counts make typical shrimp alfredo an occasional splurge food at best when dieting.

Potential Benefits of Shrimp Alfredo for Weight Loss

Despite the high-calorie sauce, there are some potential advantages to shrimp alfredo for weight loss:

• Protein from shrimp – Boosts satiety, preserves muscle mass and increases metabolism.

• Low-calorie pasta alternative – Using zucchini noodles or spaghetti squash instead of pasta slashes carbs.

• Alfredo with milk – Substituting milk for some of the cream cuts calories and fat.

• Portion control – Small portions of alfredo can fit into daily calorie needs.

So with some adjustments, shrimp alfredo can be worked into a diet. But it may need to be an occasional treat.

Downsides of Shrimp Alfredo for Weight Loss

There are also some distinct disadvantages:

• High in calories – The standard recipe is around 700-800 calories per serving. Difficult to fit into a calorie deficit.

• High in fat – Even when lightened up, alfredo is high in fat grams, which are calorie-dense.

• Low in volume – Pasta and sauce are energy-dense and low in fiber, making them less filling.

• Nutritionally unbalanced – Alfredo is low in nutrients compared to its high calorie count.

• High in sodium – Causes fluid retention which negatively impacts the number on the scale.

So while lighter versions can be worked in, shrimp alfredo doesn’t make the best regular meal choice when dieting.

Tips for Making Weight Loss-Friendly Shrimp Alfredo

Here are some tips to enjoy shrimp alfredo more often while still losing weight:

• Use a lighter sauce recipe with milk or yogurt instead of heavy cream.

• Limit sauce to 1/4 cup per serving to control calories and fat.

• Choose veggie noodles like zucchini, squash or hearts of palm instead of pasta.

• Load up on low-calorie veggies like spinach, broccoli or mushrooms.

• Opt for part-skim mozzarella instead of fatty Parmesan cheese.

• Flavor it up with garlic, Italian seasoning, lemon juice and cajun spice instead of salt.

• Balance with a salad or non-starchy vegetables to make it a lighter, well-rounded meal.

• Make it in individual portions rather than family-style to control serving sizes.

• Enjoy as a “sometimes food” 1-2 times per month rather than weekly.

Healthier Shrimp Alfredo Alternatives

If you want to enjoy the flavors of shrimp alfredo more frequently while losing weight, consider these healthier swaps:

• Zoodle shrimp scampi – Sauté shrimp with zucchini noodles in lemon garlic sauce.

• Shrimp primavera – Toss shrimp with veggies and pasta in a light tomato or wine sauce.

• Shrimp avocado salad – Serve shrimp over greens with avocado and vinaigrette.

• Shrimp stir fry – Make a quick stir fry with shrimp, veggies, ginger and reduced-sodium soy sauce.

• Cajun shrimp and veggie foil packs – Roast in the oven with cajun spices and light olive oil.

Should You Eat Shrimp Alfredo While Dieting?

Traditional full-fat shrimp alfredo is hard to fit into a weight loss eating pattern on a regular basis. But lightened up versions made with a few simple swaps can be worked into a healthy diet in moderation. Be mindful of portions, balance with vegetables and nutrition-dense foods, and enjoy heavier alfredo only occasionally.

Overall, shrimp alfredo is a high-calorie dish that should be limited when trying to lose weight. But utilizing healthy cooking methods and ingredients, it can be lightened up and incorporated as a “sometimes food” without derailing your goals.