Ever wonder how much protein is packed into a pound of shrimp? I was curious too, so I did the math.

A pound of cooked shrimp contains about 92 grams of protein.

That’s a LOT of muscle-building goodness in those little sea creatures. Let’s dive deeper into why shrimp might be your new favorite protein source.

Shrimp: The Protein Powerhouse You’re Overlooking

When it comes to protein-packed foods, chicken breast and steak usually get all the attention. But shrimp? It’s quietly sitting there with nearly 100 grams of protein per pound while staying incredibly low in calories.

Let’s break down why shrimp deserves a spot in your regular meal rotation.

The Nutrition Numbers That’ll Blow Your Mind

Here’s what you’re getting in a pound (454g) of cooked shrimp:

• 92 grams of protein (that’s more than most protein powders!)
• Only about 450 calories total
• Virtually no carbs (around 1g)
• Barely any fat (about 1.3g)

I mean, just look at that protein-to-calorie ratio!

If you’re tracking macros or trying to build muscle while staying lean, shrimp is practically a cheat code. The protein in shrimp is considered higher quality than milk protein in terms of its amino acid profile.

But What About The Cholesterol?

Let’s address the elephant in the room.

Yes, shrimp contains cholesterol (about 189mg per 100g). For years, we were told to avoid it for this reason.

But here’s the thing – modern research shows that dietary cholesterol has minimal impact on blood cholesterol levels for most people. Your liver actually produces most of the cholesterol in your body, and when you eat more, it simply makes less.

The American Heart Association has updated their guidelines to reflect this, suggesting that seafood like shrimp can be part of a heart-healthy diet.

That said, if you have specific health concerns, it’s always smart to chat with your doctor about your seafood intake.

More Than Just Protein

Shrimp isn’t just a one-trick pony with protein. You’re also getting:

• Selenium – a powerful antioxidant
• Zinc – important for immune function
• B12 – critical for energy and brain health
• Iodine – essential for thyroid function

Plus a bunch of other minerals like calcium, iron, and phosphorus. Not bad for something that’s basically just protein and water, right?

The selenium content in seafood like shrimp has been linked to various health benefits, including reduced inflammation and enhanced immune function.

How to Keep Shrimp Healthy (Don’t Ruin a Good Thing!)

It’s easy to take perfectly healthy shrimp and turn it into a calorie bomb. Here’s how to avoid that:

• Skip the breading – Those fried popcorn shrimp? Yeah, that’s adding a ton of calories.
• Watch the sauce – Creamy garlic butter sauce is delicious but defeats the purpose of choosing a lean protein.
• Grilling > Frying – Keep it simple with some lemon, garlic, and herbs.

I recently tried making shrimp skewers with a simple marinade – just lemon juice, olive oil, and herbs. Took 5 minutes to prep, 2 minutes to grill, and tasted amazing with minimal added calories.

The Bottom Line on Shrimp Protein

If you’re looking to increase your protein intake while keeping calories low, shrimp is pretty hard to beat. With 92 grams of protein per pound and minimal fat and carbs, it’s one of the leanest protein sources available.

The cholesterol concerns are largely outdated for most people, and you’re getting a nice bonus of important micronutrients too.

So next time you’re meal prepping or looking for a quick protein source, don’t overlook these little sea creatures. They might just be the protein powerhouse your diet has been missing.