📊 Nutritional Table (100 g)
The nutritional value provided by 100 grams of the product is given below.
| Nutrient | Amount (100 g) | % RDA |
|---|---|---|
| 🔥 Calories (Energy) | 99 kcal | -- |
| 💪 Protein | 24.0 g | -- |
| 🧈 Fats | 0.3 g | -- |
| 🍚 Carbohydrates | 0.2 g | -- |
| 🌾 Fiber | 0 g | -- |
| Selenium | 38 µg | 69% |
| Vitamin B12 | 1.1 µg | 46% |
| Phosphorus | 240 mg | 34% |
| Astaxanthin | ~2 mg | -- |
| Iodine | 35 µg | 23% |
* RDA - Recommended Daily Allowance (EU Regulation 1169/2011). Percentages are calculated for an adult. Athletes' needs may be higher.
💪 Benefits for Athletes
What shrimp contributes to an athlete's diet:
- Favorable protein-to-calorie ratio — 24 g protein per 100 g of product
- Astaxanthin — a carotenoid that makes the flesh turn pink when heated
- Selenium — essential for thyroid hormone function
- Ready in a few minutes — convenient when there is no time to cook after a workout
🍳 How to Prepare
The best preparation methods when you want to preserve as many nutritional properties as possible:
- In a pan: 2-3 min with garlic, butter, and lemon
- On the grill: skewered, 2-3 min per side
- In salads: cooked and chilled — with avocado and tomatoes
⚡ When to Eat?
Easy to digest and lean — suitable after a workout with grains or vegetables.
🔄 Substitutions and Alternatives
What to Replace Them With shrimp:
Mussels, surimi, squid, chicken breast
💡 Tips
- Choose uncooked — then you control the cooking time yourself
- Do not overcook — overcooked shrimp become rubbery; 2–3 min is enough
- Thaw frozen shrimp in the refrigerator overnight, not at room temperature
- Check the ingredients — some manufacturers add additives to retain water
🦐 Comparison With Other Seafood
| Product | Texture | What is worth knowing |
|---|---|---|
| Shrimp | Firm, slightly rubbery | Ready in a few minutes, easy to flip |
| Mussels | Soft | Inexpensive, but you need to check that the shells are closed |
| Squid | Chewy | Toughens quickly — important not to overcook |
| Surimi | Crispy, dense | Processed product with starch and more salt (see surimi) |
| Cod | Dry, loose | White fish, mild flavor (see cod) |
The numbers depend on the species and processing, so the label is more reliable than a general average.
✅ Buying and Preparation Rules
- Raw or cooked: cooked are convenient, but with raw you control the cooking time and seasonings yourself.
- Smell: fresh shrimp smell of the sea, not ammonia; a slimy surface is a questionable sign.
- Thawing: thaw frozen shrimp in the refrigerator overnight, not in warm water.
- Cooking: once boiling, 2–3 minutes is enough — heated longer they become rubbery.
- Ingredients: some products are salted and treated with additives to retain water; they contain more sodium.
- Allergy: crustaceans are among the more common allergens — if you react to crabs or mussels, do not try them.
🙋 FAQ
Why Are They Pink After Cooking? Heat releases the carotenoid astaxanthin, which in raw flesh is bound to protein, so the color changes.
How Much Protein per Serving? 100 g provides about 24 g of protein — similar to the same portion of chicken breast (see chicken mince).
Are Frozen Ones Worse? Often frozen immediately after catching, so the quality is good — how you thaw them matters more.
Can They Be Eaten Every Day? It is worth alternating types of seafood. If your doctor asked you to limit sodium, discuss the amount with them.