Is Shrimp Good for Weight Loss?

Yes, shrimp can support weight loss when it is prepared with little added fat and eaten as part of a calorie deficit, because its protein can help you feel full for relatively few calories.

When is shrimp a good choice for weight loss?

Shrimp is one possible choice among the best foods for weight loss. Plain, cooked shrimp provides protein with relatively little fat, making it easier to build a satisfying meal without relying on a large number of calories.

The condition is that the meal fits your overall eating pattern. Shrimp does not cause weight loss on its own, and eating it does not guarantee that you will be in a calorie deficit. Breading, frying and rich sauces can also change the calorie content of a shrimp meal substantially.

How can shrimp support weight loss?

Protein helps provide fullness after a meal, although the effect varies from person to person. Combining shrimp with vegetables and a satisfying portion of a carbohydrate-rich food, such as rice or potatoes, can make a balanced meal that is easier to stick with than a very restrictive one.

The following are approximate values for plain, cooked shrimp. Species, cooking methods and products vary, so check the label when available.

These numbers apply to the shrimp itself, not to oil, butter, breading or sauce. A restaurant dish may contain significantly more calories than a similar amount of plain shrimp, especially when the preparation is not listed.

Your drink can also contribute calories to a meal. If you want to compare options, see the best drinks for weight loss.

What does the evidence say about shrimp and weight loss?

We found no shrimp-specific weight-loss studies, so there is no direct trial evidence that eating shrimp causes weight loss. Its potential usefulness is based on its nutritional profile and on the general role of protein and calorie balance, not on a demonstrated special effect of shrimp.

A calorie deficit is necessary for weight loss, but there is no single food you must eat to achieve one. Whether shrimp helps in practice depends on what it replaces, how it is prepared, the rest of the meal and an eating pattern you can maintain.

Fullness is also individual. If a small serving of shrimp leaves you hungry, adding vegetables, a carbohydrate-rich food and an appropriate amount of fat may make the meal more satisfying than simply eating more shrimp or skipping the rest of the meal.

How can you include shrimp in a weight-loss meal?

Start with plain shrimp and choose a preparation that lets you control what is added. Boiling, steaming, grilling or pan-cooking with a modest amount of oil can all work. Fried shrimp or shrimp in a creamy sauce can still fit occasionally, but account for the breading, cooking fat and sauce rather than treating the dish like plain shrimp.

Build the rest of the plate around foods you enjoy. For example, add shrimp to a bowl with vegetables and rice, serve it alongside potatoes and a salad, or mix it into a vegetable stir-fry. Carbohydrates and fats do not have to be eliminated; the amounts and the overall meal matter.

When shopping, compare labels on seasoned, breaded and sauced shrimp products. The listed calories may include ingredients beyond shrimp, and some products contain added sodium. At a restaurant, ask how the shrimp is prepared or request sauce on the side if you want more control over the meal.

Use a portion that fits your appetite and the rest of your meal rather than assuming that more protein is always better. If you are unsure what eating pattern is appropriate for you, a registered dietitian can help you make a plan that accounts for your preferences and health needs.

Who should be careful with shrimp?

Avoid shrimp if you have a known shrimp allergy, and ask an allergist about other shellfish and cross-contact. If a reaction includes trouble breathing, throat swelling or faintness, use prescribed epinephrine if available and seek emergency help immediately.

Cook shrimp thoroughly to an internal temperature of 145°F (63°C). This is especially important during pregnancy and for young children, older adults and people with weakened immune systems, who should avoid raw or undercooked shrimp.

Shrimp contains dietary cholesterol, and some prepared products are high in sodium. If you have high LDL cholesterol, heart disease, high blood pressure or kidney disease, ask your clinician or a registered dietitian how shrimp and its preparation fit your needs. Seek medical advice before making restrictive dietary changes, particularly if you have a history of disordered eating.