Prawn Nutrition Facts, Calories and Top 11 Health Benefits

Are Prawns Good for You?

Yes, prawns are an excellent addition to a healthy diet. They are a powerhouse of lean protein, essential vitamins, and minerals. Prawns offer a significant nutritional punch for a surprisingly low number of calories. They are packed with high-quality, easily digestible protein which is vital for muscle repair and growth. They also contain beneficial compounds you won’t find in many other foods.

This article provides a comprehensive look at the world of prawn nutrition, based on the latest data as of August 2025. We will explore the top 11 incredible health benefits of prawns, supported by scientific research. We’ll also cover detailed prawn nutrition facts, potential risks and side effects, and suitable prawn substitutes. Furthermore, we’ll delve into popular prawn diets, proper prawn storage tips, 8 handy prawn home remedies, the role of prawns in weight management, and their benefits for specific health conditions.

11 Incredible Health Benefits of Prawns

The health benefits of prawns are numerous and well-documented. This list compiles the top advantages of adding these crustaceans to your diet, with each benefit backed by nutritional science and published data.

1. Excellent Source of High-Quality Protein

Prawns are an outstanding source of complete protein. This means they provide all nine essential amino acids your body needs for critical functions like building muscle and repairing tissue. A single 100g serving of cooked prawns contains approximately 25.6g of protein, which is over half the daily recommended intake for an average adult (Tassal, n.d.). This high protein content is comparable to red meat and poultry but comes with significantly fewer calories.

The protein in prawns is also highly digestible. It has fewer connective tissues than land-based animal protein, making it easier for your body to break down and absorb (Tibbitts, 2024).

2. Supports Weight Management

If weight loss is your goal, prawns are a smart food choice. They are incredibly nutrient-dense for their calorie count. A 100g serving of cooked prawns contains only about 70-115 calories (Shubrook, 2023; Qing, 2021). Their high protein and low-fat content promote a feeling of fullness, which can help reduce overall calorie consumption.

Prawns are also a good source of zinc. This mineral is linked to leptin, a hormone that plays a crucial role in regulating appetite and fat storage in the body (Qing, 2021).

3. Promotes Heart Health

Prawns are rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EP).

Although prawns contain cholesterol, they are low in saturated fat. The British Heart Foundation recommends enjoying prawns as part of a balanced diet, as eating them is unlikely to raise “bad” LDL cholesterol levels (Shubrook, 2023).

4. Rich in Essential Vitamins

These small crustaceans are packed with vital vitamins. They are a particularly useful source of the B-group vitamins, including B6, B12, and folate. These vitamins are essential for producing energy, creating red blood cells, and building muscle (The Cornish Fishmonger. n.d.).

Prawns also provide an incredible amount of vitamin E. They contain approximately 22 times more vitamin E than the same amount of chicken or beef (Shubrook, 2023). Vitamin E is a fat-soluble antioxidant that helps protect the body against heart disease and cancer.

5. Packed With Key Minerals

Prawns deliver several hard-to-get trace minerals crucial for health. They are an excellent source of iodine, which is necessary for proper thyroid gland function (Shubrook, 2023). The thyroid regulates metabolism throughout the body.

They are also rich in selenium, a powerful antioxidant. A 100g serving offers 30mcg of selenium, which helps support a robust immune system (Shubrook, 2023). Other important minerals found in prawns include phosphorus, copper, and magnesium.

6. Source of Protective Antioxidants

The distinct pink color of cooked prawns comes from a potent antioxidant compound called astaxanthin. Prawns get this compound from the algae they consume. Astaxanthin has powerful anti-inflammatory properties and helps protect your cells from damage caused by free radicals (The Cornish Fishmonger, n.d.).

This antioxidant action may reduce the risk of chronic illnesses, including heart disease and certain types of cancer. It is also believed to play a role in protecting the skin from damage (Shubrook, 2023).

7. Boosts Brain Health

The nutrients in prawns are great for your brain. The omega-3 fatty acid DHA is a major structural component of brain tissue. A healthy intake of DHA is strongly linked to improved cognitive function, better memory, and a reduced risk of neurodegenerative diseases (Pais, 2024).

Vitamin B12 also plays a critical role in brain health by supporting nerve function. A diet rich in B12 can help keep your mind sharp and focused.

8. Builds Stronger Bones

Prawns contribute to building and maintaining strong bones and teeth. They contain a generous amount of minerals like calcium, phosphorus, and magnesium, which are the primary building blocks of bone tissue (Qing, 2021).

9. Supports a Healthy Immune System

Several nutrients in prawns work together to support your immune system. Zinc and selenium are both critical for immune function (Shubrook, 2023). They help your body fight off pathogens and stay healthy.

The powerful antioxidant astaxanthin also strengthens the immune system. Some research suggests it may even help prevent tumor growth (Qing, 2021).

10. May Help Prevent Cancer

While no single food can prevent cancer, a diet rich in certain nutrients can reduce your risk. The selenium found in prawns is believed to help prevent tumor growth by strengthening the immune system and protecting cells from damage (Qing, 2021).

The antioxidants astaxanthin and vitamin E also play a protective role. They fight free radicals in the body, which can damage cells and contribute to the development of serious diseases (Shubrook, 2023).

11. Improves Blood Health

Prawns are a source of iron, an essential mineral for producing hemoglobin. Hemoglobin is the protein in your red blood cells responsible for transporting oxygen throughout your body (Pais, 2024). An adequate iron intake prevents anemia and ensures your tissues get the oxygen they need.

The presence of B vitamins like folate and B12 further supports the production of healthy red blood cells, contributing to overall vitality and energy levels.

Prawn Nutrition Facts

The impressive health benefits of prawns are best explained by looking closely at their nutritional composition.

Prawn nutrition table

The following table breaks down the macronutrient profile of prawns for both a standard 3-ounce (85g) serving and a 100g portion. Values are synthesized from multiple data sources for accuracy.

How many calories are in prawns?

Prawns are exceptionally low in calories, making them a fantastic choice for calorie-controlled diets.

A standard 100-gram (3.5 oz) serving of cooked prawns contains approximately 85 calories. This represents just over 4% of the daily recommended intake (DRI) for an average adult on a 2000-calorie diet. A smaller 3-ounce (85g) serving contains about 72 calories.

To burn off the 85 calories from a 100g serving of prawns, it would take approximately 20 minutes of walking or 8 minutes of running for an average person.

How much protein is in prawns?

Prawns are a protein powerhouse. Protein is essential for building muscle, repairing tissue, and producing enzymes and hormones.

A 100-gram portion of prawns provides about 24 grams of high-quality, complete protein. This accounts for a remarkable 48% of the DRI. The protein in prawns is also easily digestible due to its low level of connective tissue compared to land-animal protein.

How many carbs are in prawns?

Prawns are virtually carbohydrate-free. This makes them an ideal food for low-carb and ketogenic diets.

A 100-gram serving contains only 0.2 grams of carbohydrates, which is less than 1% of the DRI. The negligible carbohydrate content means prawns have no impact on blood sugar levels.

How much fat is in prawns?

Prawns contain very little fat. The small amount of fat they do have is primarily the healthy, unsaturated type, including beneficial omega-3 fatty acids.

A 100-gram portion contains only 0.3 grams of total fat.

Are prawns high in cholesterol?

Prawns do contain a significant amount of dietary cholesterol. A 100-gram serving has about 189 mg of cholesterol, which is 63% of the DRI.

However, for most people, dietary cholesterol has a minimal impact on blood cholesterol levels. The primary dietary culprit for raising “bad” LDL cholesterol is saturated fat, which prawns contain very little of. Research has shown that the high omega-3 fatty acid content in prawns may even help improve heart health. Because of this, leading health organizations like the British Heart Foundation state that prawns can be enjoyed as part of a balanced diet (Shubrook, 2023).

Minerals in prawns

Prawns are an excellent source of several essential trace minerals that can be difficult to obtain from other foods.

These minerals work together to support everything from your immune system and thyroid to your bone density and nervous system. Selenium is particularly abundant, with a single 100g serving providing nearly all of your daily needs.

Vitamins in prawns

Prawns supply a range of important vitamins, especially B-group vitamins and fat-soluble antioxidants.

The impressive amount of Vitamin B12 is vital for maintaining energy levels and cognitive function. Prawns also offer about 22 times more Vitamin E than an equivalent amount of chicken or beef, providing significant antioxidant protection (Shubrook, 2023).

Prawns Risks and Side Effects

While prawns are a healthy choice for most, there are some potential risks and side effects to consider. The most significant risk is a shellfish allergy, which is one of the most common food allergies. Reactions can range from mild symptoms like hives, itching, or an upset stomach to a severe, life-threatening reaction known as anaphylaxis, which requires immediate medical attention. Individuals with a known shellfish allergy must avoid prawns entirely.

Concerns also exist regarding contamination. Prawns, particularly those caught in the wild, can accumulate heavy metals like cadmium and arsenic from their environment (Myers, 2024). Farmed prawns, on the other hand, may carry a risk of antibiotic residues if good aquaculture practices are not followed. A 2020 study found that long-term dietary exposure to antibiotics in farmed prawns could inhibit their growth, suppress their immune systems, and potentially pose health risks to human consumers (Sun et al., 2020).

To minimize risks, it is crucial to source prawns from reputable suppliers who follow stringent safety and quality standards. Additionally, proper storage and cooking are essential to prevent food poisoning from bacteria.

Debunking myths about prawns

Several myths circulate about prawns that can cause unnecessary confusion.

Myth: Prawns are unhealthy due to their high cholesterol.
Fact: This is the most persistent myth. While prawns are high in dietary cholesterol, they are very low in saturated fat. Decades of research have shown that saturated and trans fats have a much greater impact on raising harmful LDL cholesterol levels in the blood than dietary cholesterol does. For a healthy person, the cholesterol in prawns is not a concern when eaten as part of a balanced diet.

Myth: Farmed prawns are always a worse choice than wild-caught prawns.
Fact: Not necessarily. The healthfulness of prawns depends heavily on their environment. Wild-caught prawns may contain higher levels of environmental pollutants like heavy metals. Conversely, responsibly farmed prawns, raised in clean, controlled conditions without the misuse of antibiotics, can be a very safe and sustainable choice. Look for certifications from organizations like the Aquaculture Stewardship Council (ASC) to identify responsibly farmed products.

Prawns Substitutes

If you cannot or choose not to eat prawns, several excellent substitutes can mimic their role in dishes, though nutritional profiles vary.

For a plant-based alternative, tofu is a versatile choice. To achieve a firmer, chewier texture, press firm or extra-firm tofu well to remove excess water before marinating and cooking. Its primary benefit is being a complete plant-based protein with zero cholesterol. Its main drawback is a soft texture that is very different from prawns unless prepared carefully.

King oyster mushrooms are a fantastic vegan substitute for mimicking the texture and shape of prawns. Slice the stems into rounds, score them, and pan-sear them until golden. They offer a unique “meaty” bite and are very low in calories. However, they are significantly lower in protein than prawns.

For a non-allergic meat-eater, diced chicken breast is a great high-protein substitute. It provides even more protein than prawns, but it also has more calories and a different flavor profile. It’s a widely available and lean option that works well in most prawn recipes.

Vegetarian-friendly options like Linda McCartney Fish-Free King Prawns offer a convenient substitute. As a processed product, they are designed to mimic the taste and texture of real prawns. The benefits include being free of cholesterol and suitable for vegetarians (though not always vegans). The drawbacks are that they are processed, may contain allergens like soy or wheat, and have a different nutritional makeup than actual prawns.

Popular Prawn Diets

How to add prawns safely into your diet? Choosing the right diet is important to ensure that you are meeting your nutritional needs while also enjoying the foods you eat. Here are a few of the available prawns-friendly diet options:

1. The 5:2 Diet (The Fast Diet)
2. The Pescetarian Diet
3. The Mediterranean Diet
4. Low-Carbohydrate Diets (e.g., Keto)

The 5:2 Diet, also known as The Fast Diet, involves eating normally for five days a week and restricting calorie intake to 500-600 calories on the other two days. Prawns are an excellent food for fast days. For example, a Tiger Prawn Curry can be as low as 155 calories per serving without rice, making it a flavorful yet compliant meal (Burns-Booth, 2013). This approach is beneficial for weight management without the mental fatigue of daily dieting, though the very low-calorie days can be challenging for some.

A Pescetarian Diet is a plant-based diet that incorporates fish and other seafood as the main sources of animal protein. In this eating pattern, prawns are a staple. This diet is naturally rich in heart-healthy omega-3 fatty acids and lean protein. It’s a sustainable and healthy long-term choice, provided that seafood is sourced responsibly to avoid contaminants and overfishing issues.

The Mediterranean Diet is consistently ranked as one of the healthiest eating patterns globally. It focuses on whole, unprocessed foods, with fish and seafood consumed regularly. Prawns fit perfectly, typically prepared with healthy fats like olive oil and paired with fresh vegetables. Its major advantage is its proven track record for reducing the risk of chronic disease and its focus on delicious, satisfying meals rather than restriction.

Low-Carbohydrate Diets, such as the ketogenic (keto) diet, severely limit carb intake to encourage the body to burn fat for fuel. With nearly zero carbs and high protein, prawns are an ideal food for this lifestyle. They help meet protein goals without adding carbs, making them a go-to for quick and easy meals. However, these diets can be highly restrictive and may lack certain nutrients found in fruits and whole grains.

How to Cook Prawns?

Pan-Frying or Sautéing is one of the fastest ways to cook prawns, creating a delicious caramelized flavor. Use a large pan over high heat with a bit of butter or oil. It’s crucial not to overcrowd the pan so the prawns fry rather than steam. A key tip is to watch their shape; when they form a “C,” they are cooked perfectly. If they curl into an “O,” they are overcooked (Minnaar, 2022). This method is quick, but the use of added fats increases the calorie count, and very high heat can degrade some heat-sensitive vitamins.

Grilling is a fantastic method for a smoky, charred flavor without adding extra fat. You can grill prawns in their shells to protect the delicate meat and enhance their flavor. A useful tip is to thread the prawns onto skewers to prevent them from falling through the grates and to make flipping them easier. Grilling is a healthy, low-fat option, but be careful not to char them excessively, as this can create potentially harmful compounds.

Stir-Frying allows you to cook prawns quickly along with a variety of vegetables for a balanced, one-pan meal. The key is to have all your ingredients chopped and ready to go before you start, as the cooking process is very fast. Cook the prawns for just 30-60 seconds until they turn pink, then add your sauce and vegetables (Laessig, 2025). This method retains more nutrients than boiling because of the short cooking time, though it does require some oil.

Boiling or Poaching is a simple, fat-free cooking method. Bring a pot of salted water to a boil, add the prawns, and cook for just 1-3 minutes until they are pink and opaque. This method is great for prawn cocktails or salads. The main drawback is the potential loss of water-soluble nutrients, like B vitamins, which can leach into the cooking water. To minimize this, use as little water as possible and cook for the shortest duration required.

Easy Prawn Recipes

These recipes and ideas make it easy to boost your prawn intake without spending hours in the kitchen.

Breakfast ideas with prawns

A Prawn and Cheese Omelette is a fantastic high-protein start to the day. Simply sauté a few chopped, cooked prawns with garlic, then fold them into your beaten eggs along with a sprinkle of cheese and fresh herbs. The Fast Diet suggests a similar omelet for a breakfast of only 170 calories, making it a great low-calorie, nutrient-dense option (Burns-Booth, 2013).

Lunch ideas with prawns

Spicy Cajun Tiger Prawns served over a fresh green salad make for a light yet satisfying lunch. A simple mix of Cajun spices, lime juice, and a little butter creates a flavorful sauce in minutes (Dodoo, 2020). Another quick option is a Prawn and Avocado Salad, where chilled, cooked prawns are tossed with diced avocado, cherry tomatoes, and a light vinaigrette.

Dinner ideas with prawns

A Quick Prawns with Garlic Butter dish is a simple and indulgent meal. It uses just five main ingredients—prawns, butter, garlic, parsley, and salt—and can be ready in under 15 minutes (Mordhorst, 2024). For a take-out style meal, a Sweet and Spicy Prawns Stir Fry is perfect for a busy weeknight, taking only 15 minutes from start to finish (Laessig, 2025). If you’re feeling more adventurous, a Tiger Prawn Curry made with coconut milk is a rich and flavorful option that pairs beautifully with rice (Matt, 2014).

Simple tips to add prawns to your diet

For busy people who don’t have time to implement full meal ideas, here are some simple tips to add prawns to your diet:

• Keep a bag of frozen, cooked prawns on hand for quick meal additions.
• Toss a handful of thawed prawns into store-bought soups or noodle pots.
• Add chopped prawns to your favorite pasta sauce for an instant protein boost.
• Top a frozen pizza with prawns during the last few minutes of baking.
• Mix chopped prawns with mayonnaise or Greek yogurt for a quick sandwich filler.
• Skewer prawns with cherry tomatoes and bell peppers for a quick snack.
• Stir them into scrambled eggs or a frittata.

Prawn Storage Tips

Knowing how to cook prawns is only part of the equation; understanding proper prawn storage is essential for ensuring they remain safe and delicious, making those meals last for longer.

Shelf life of prawns

• At room temperature: Prawns are highly perishable and should not be left at room temperature for more than two hours.
• In the refrigerator: Both raw and cooked prawns will last for 2-3 days when stored correctly.
• In the freezer: You can freeze raw or cooked prawns for up to three months without a significant loss in quality.

How to store prawns?

Proper storage begins the moment you purchase your prawns. They should be one of the last items you buy before heading home, and you should use a cooler bag or esky to keep them cold during transport. Once home, they must be refrigerated or frozen immediately.

For any type of storage, it’s best to keep the prawns in an airtight container or tightly covered with plastic wrap. This minimizes exposure to air and prevents the growth of bacteria. Storing them in the coldest part of your refrigerator, often the back or the bottom shelf, will also help maximize their freshness.

How to refrigerate prawns?

To refrigerate prawns properly, follow these simple steps.

1. Ensure the prawns are cold when you get them home.
2. Place them in an airtight container or a bowl tightly sealed with plastic wrap.
3. Store them in the coldest part of your fridge (0 to 4°C).
4. Consume within 2-3 days of purchase.

How to freeze prawns?

Freezing is the best option for long-term storage.

1. If freezing raw prawns, it’s best to peel and devein them first, but you can also freeze them with shells on.
2. Pat the prawns dry with a paper towel.
3. Place them in a single layer on a baking sheet and freeze for about an hour. This prevents them from clumping together.
4. Transfer the frozen prawns to a heavy-duty freezer bag or airtight container.
5. Remove as much air as possible before sealing and label the bag with the date.
6. They can be stored for up to three months.

Signs of Spoilage in prawns

It is crucial to be able to identify when prawns have gone off. Here are the key signs of spoilage:

• An overpowering “fishy” or ammonia-like smell.
• A slimy texture on the surface of the prawn meat.
• Prawns that appear grey or have lost their vibrant color.
• The presence of green, blue, or black spots, which indicates mold growth.

8 Handy Prawn Home Remedies

Are there any less-known tips to unlock the nutritious profile of prawns? The following prawn remedies can have a positive effect on overall well-being.

1. Nutrient-Rich Prawn Shell Broth. This remedy uses the parts of the prawn often discarded. To prepare, simmer leftover prawn shells and heads in water with aromatics like garlic and ginger for at least 30 minutes. Strain the liquid and use it as a base for soups or sauces. This broth is rich in minerals like calcium and glucosamine, which supports joint health. Store it in the refrigerator for up to 3 days or freeze it for several months.
2. Astaxanthin-Infused Prawn Oil. To capture the potent antioxidant astaxanthin, gently heat prawn shells in a carrier oil like olive or coconut oil over low heat for 20-30 minutes. Do not let it smoke. The oil will turn a pinkish-orange color. Strain the oil and store it in a dark glass bottle. This oil can be used in cooking or dressings to add a subtle seafood flavor and a boost of antioxidants known to benefit skin health.
3. Protein-Packed Prawn Powder. For a convenient protein supplement, you can create a prawn powder. Thoroughly clean and dry prawn shells, then toast them in an oven until brittle. Grind them into a fine powder using a spice grinder. A small amount of this powder can be added to soups, stews, or even savory smoothies to increase their mineral and protein content. Store in an airtight container.
4. Soothing Prawn and Ginger Congee. Congee, a type of rice porridge, is a traditional comfort food used for recovery. Prepare by cooking rice with extra water until it breaks down, then add fresh ginger and finely chopped prawns during the last few minutes of cooking. The prawns provide easily digestible protein, while the ginger soothes the digestive system. This is an excellent meal when you’re feeling under the weather.
5. Prawn and Turmeric Anti-Inflammatory Curry Paste. This culinary remedy combines the benefits of prawns with powerful anti-inflammatory spices. Blend raw prawns with turmeric, ginger, garlic, and a little black pepper to create a paste. This can be used as a base for curries. The omega-3s in prawns and curcumin in turmeric work together to help reduce inflammation in the body. The paste can be stored in the fridge for a few days.
6. Prawn Head Miso Soup. The heads of prawns are packed with flavor and nutrients. Sautéing prawn heads before adding them to a miso soup base creates a deeply savory and nutrient-dense broth. Miso is a fermented food that supports gut health with probiotics. This combination is both delicious and beneficial for your digestive system.
7. Prawn and Seaweed Mineral Boost Salad. To maximize your intake of essential trace minerals, combine cooked prawns with a mixed seaweed salad. Seaweed is incredibly rich in iodine, which complements the iodine found in prawns, supporting optimal thyroid function. It’s a simple, no-cook remedy that serves as a light and nutritious meal.
8. Prawn and Lemon-Garlic Digestive Aid. This is less of a remedy and more of a strategic pairing. Cooking prawns with fresh garlic and a squeeze of lemon juice is not just for flavor. Garlic has prebiotic properties that feed good gut bacteria, while lemon juice can help stimulate digestive enzymes, making the high-protein prawns easier for your body to process.

Prawns and Weight Management

There are multiple health benefits and home remedies using prawns, but what is their role in weight management? This section will analyze prawns’ potential impact on weight loss, low-calorie diets, satiety, and metabolism.

Can prawns help with weight loss?

Yes, prawns can be an excellent food for weight loss. Their primary advantage is their macronutrient profile: they are high in protein and extremely low in calories and fat. According to an article in the Times of India, a diet high in protein helps with weight management by increasing energy expenditure and promoting fullness, which helps curb hunger and aids in weight loss.

Prawns in low-calorie diets

Prawns are a perfect fit for low-calorie diets. As noted by food writer Karen Burns-Booth in her article on the 5:2 Diet, a flavorful Tiger Prawn Curry can contain as few as 155 calories per serving. Another recipe for a low-calorie prawn salad contains just 209 calories while still providing a satisfying 18 grams of protein (Samira, 2023). This allows dieters to enjoy delicious, filling meals without exceeding their calorie targets.

Prawns and satiety

Prawns have a significant positive impact on satiety, which is the feeling of fullness that helps prevent overeating. This is largely due to their high protein content. As described in the Times of India, protein takes longer to digest, which keeps you feeling full. It also increases levels of appetite-reducing hormones like GLP-1 and PYY, while lowering levels of the hunger hormone ghrelin. Furthermore, prawns contain high levels of zinc, which is linked to increasing levels of leptin, a key hormone that regulates fat storage and appetite.

Prawns and metabolism

Prawns can also support a healthy metabolism. They are a good source of iodine, a mineral essential for the proper functioning of the thyroid gland. The thyroid produces hormones that control the body’s basal metabolic rate (BMR)—the rate at which you burn energy at rest. According to the Times of India, an iodine deficiency can lead to a sluggish thyroid, which can slow metabolism and lead to weight gain. Additionally, the high protein content of prawns requires more energy to digest than fats or carbs, a phenomenon known as the thermic effect of food (TEF), which gives your metabolism a slight boost after eating.

Prawns for Health Conditions

While weight management is important, do prawns have an effect in more serious health conditions? Here’s what the scientific literature has to say:

Prawns and diabetes

Prawns are a beneficial food choice for individuals managing diabetes or pre-diabetes. Their carbohydrate content is virtually zero, meaning they do not cause a spike in blood sugar levels. A study noted that including seafood like prawns in the diet could be associated with better heart health, which is particularly important for those with type 2 diabetes who are at a higher risk for cardiovascular complications (Goel & Rajiv, 2024). The high-quality protein in prawns also aids in satiety, which can help with the overall management of a diabetes-friendly diet.

Prawns and heart health

The connection between prawns and heart health is well-documented. Despite their cholesterol content, prawns are low in saturated fat, the main dietary factor responsible for raising harmful LDL cholesterol. The British Heart Foundation endorses prawns as part of a heart-healthy diet for this reason (Shubrook, 2023). Furthermore, prawns are rich in omega-3 fatty acids (EPA and DHA), which are known to lower the risk of heart attacks and improve overall cardiovascular function (Myers, 2024). A 2015 thesis from Liverpool John Moores University found no adverse effects on the cholesterol profiles of healthy men who consumed prawns regularly (Myers, 2024).

Prawns and digestive issues

For those without a shellfish allergy, prawns can be very easy on the digestive system. The protein in prawns has fewer connective tissues than the protein in red meat, making it easier for the body to break down and digest (Tibbitts, 2024). Properly cooked prawns are a gentle source of lean protein. However, it is crucial to ensure they are fresh and prepared appropriately, as improperly stored or undercooked shellfish can be a source of food poisoning (Shubrook, 2023).

Prawns and inflammation

Prawns contain multiple compounds that help combat inflammation. The omega-3 fatty acids, EPA and DHA, have well-known anti-inflammatory properties (Goel & Rajiv, 2024). Additionally, prawns get their signature pink color from astaxanthin, a potent antioxidant derived from the algae they eat. Astaxanthin has been shown to have significant anti-inflammatory effects and may help reduce the risk of chronic diseases linked to inflammation (Shubrook, 2023).

Prawns and cancer prevention

Several nutrients in prawns may play a role in cancer prevention. They are an excellent source of selenium, a trace mineral involved in DNA production and repair that may help reduce the risk of certain cancers. Prawns also contain 22 times more Vitamin E than chicken or beef, and this powerful antioxidant helps protect cells from damage by free radicals (Shubrook, 2023). While these properties are promising, it’s important to source prawns responsibly. A 2015 study in Food Chemistry noted that wild-caught prawns can contain higher levels of environmental contaminants like arsenic and cadmium, which are potential carcinogens (Myers, 2024).

The evidence suggests that the unique combination of lean protein, healthy fats, and powerful antioxidants in prawns can offer protective benefits against several major health conditions.

A Recap on Prawn Nutrition

This article has explored the world of prawn nutrition, covering the top 11 incredible health benefits of prawns, detailed prawn nutrition facts, potential risks and side effects, and suitable prawn substitutes. We also looked at popular prawn diets, proper prawn storage tips, 8 handy prawn home remedies, the role of prawns in weight management, and their benefits for specific health conditions.

Here are a few of the most interesting facts about prawns:

• Prawns are an incredible source of lean protein, with a 100-gram serving providing nearly 50% of your daily protein needs.
• Despite being high in dietary cholesterol, prawns are low in saturated fat and are considered heart-healthy by organizations like the British Heart Foundation.
• Prawns contain approximately 22 times more Vitamin E than the same serving of chicken or beef.
• The pink hue of cooked prawns comes from a powerful antioxidant called astaxanthin, which helps fight inflammation.
• You can make a nutrient-rich, flavorful broth by simply simmering leftover prawn shells and heads.
• Prawns are virtually carbohydrate-free, making them an ideal food for low-carb and ketogenic diets.

This content was last updated in August 2025 to ensure the information is current and accurate.

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Prawn Nutrition FAQs

This section provides concise, data-driven answers to the most frequently asked questions about prawns. It covers key topics including health benefits, dietary safety, proper storage, and even suitability for pets. Get clear, straightforward responses to your top queries.

What are prawns good for?

Prawns are an excellent source of lean, high-quality protein, which is essential for building and repairing muscle. They are packed with important vitamins and minerals that can be hard to get elsewhere, including iodine for thyroid function and selenium for immune support. In fact, a single 100-gram serving of prawns can provide over 85% of your daily selenium requirement. They are also rich in vitamin B12, which is vital for nerve function and producing red blood cells.

Are prawns healthy?

Yes, prawns are a very healthy food choice for most people. They are low in calories and rich in beneficial nutrients like omega-3 fatty acids, which support heart and brain health. While they do contain cholesterol, they are extremely low in saturated fat, meaning they are unlikely to raise your “bad” LDL cholesterol levels. Their impressive nutrient profile makes them a valuable addition to a balanced diet.

Are prawns fattening?

No, prawns are not fattening and are actually an ideal food for weight management. They are incredibly low in both calories and fat, with a 100-gram serving containing less than 1 gram of fat and only about 85 calories. Their high protein content promotes a feeling of fullness, or satiety, which helps to reduce overall calorie intake and curb cravings.

Who should avoid prawns?

Individuals with a shellfish allergy must avoid prawns entirely, as they can trigger severe and potentially life-threatening allergic reactions, including anaphylaxis. Shellfish are one of the most common food allergens globally. People on strict low-sodium diets should also consume prawns in moderation, as they can be relatively high in sodium, especially when cooked and seasoned.

Can I eat prawns daily?

For people without a shellfish allergy, eating prawns daily is generally safe, but moderation and variety are key to a healthy diet. It’s important to ensure they are sourced from reputable suppliers to avoid potential contaminants like heavy metals or antibiotic residues. Prawns count towards the recommended two servings of fish or seafood per week, so including them regularly can be part of a balanced eating plan.

Can dogs eat prawns?

Dogs can eat prawns in moderation, provided they are prepared correctly. The prawns must be thoroughly cooked, plain, and have the shell, head, and tail completely removed to prevent choking or digestive issues. Never feed your dog raw prawns or prawns cooked with seasonings like garlic and onion, which are toxic to dogs. When served plain, they can be a healthy, low-fat protein treat.

Can cats eat prawns?

Yes, cats can eat prawns as an occasional treat, but they must be cooked plain with the shell and tail fully removed. Prawns are a good source of protein and omega-3 fatty acids for felines. However, raw prawns can carry harmful bacteria like Salmonella, and the shells pose a serious choking hazard or can cause internal blockages. Always ensure the prawns are fresh and served in small quantities.

How long do prawns last in the fridge?

Both raw and cooked prawns can be safely stored in the refrigerator for up to three days. To maximize their freshness, they must be kept in an airtight container in the coldest part of your fridge, which should be set at a temperature between 0°C and 4°C (32°F and 40°F). Proper cold storage is critical to inhibit bacterial growth and maintain their quality.

Can you freeze prawns?

Yes, you can absolutely freeze prawns to significantly extend their shelf life. Whether raw or cooked, prawns can be frozen for up to three months without a major loss in texture or flavor. For best results, freeze them when they are as fresh as possible, and consider flash-freezing them on a tray before bagging to prevent them from sticking together.

How to tell if prawns are bad?

You can tell if prawns are bad by using your senses. A key indicator is the smell; spoiled prawns will have a strong, unpleasant ammonia-like or overly “fishy” odor. They will also often develop a slimy texture, and their color may appear dull or grayish. Any visible green or blue spots are a definite sign of mold, and the prawns should be discarded immediately.

How long are prawns good for?

The shelf life of prawns depends entirely on how they are stored. In the refrigerator, they are good for 2-3 days, while in the freezer, they will last for up to three months. Prawns are highly perishable and should never be left at room temperature for more than two hours, as bacteria can multiply rapidly.

How to keep prawns fresh?

To keep prawns fresh, store them in the coldest part of your refrigerator immediately after purchase. Place them in an airtight container or a securely sealed bag to prevent contamination and odor transfer. Keeping the shells on until you are ready to cook helps protect the delicate meat and retains moisture and flavor, ensuring a better final product.