Nutrition and DietPrawns: benefits and properties

Prawns: benefits and properties

Shrimp benefits, most important nutritional properties and nutritional information (values) provided by these delicious crustaceans.

The prawns are a food belonging to the family Penaeidae of the genus Penaeus and species Monodon, which in turn belongs to the group of seafood, specifically the  crustaceans.

Although they are usually confused with prawns, and in reality, although the prawns are very large prawns (they can measure up to 20 centimeters in length, not counting the black tiger prawn that can measure up to 40 centimeters), the truth is that they are somewhat different from pink or gray prawns.

From a gastronomic and nutritional point of view, the truth is that we are facing a fairly common and highly revered food by many kitchens in our country, being common in dishes such as paella, or on special occasions (such as Christmas for example ).

Nutritional properties of prawns

Prawns are especially rich in different essential nutrients, necessary for our health and for the proper functioning of our body.

On the one hand, they stand out for their very high protein content, which are necessary for the proper growth and development of our body; rich in water and low in fat, carbohydrates and therefore in calories (100 grams of prawns provide only 0.80 grams of fat and 110 kilocalories).

On the other hand, they are very rich in vitamins and minerals. Among the vitamins we can highlight:

  • Vitamin B3: participates in the use of energy provided by proteins, carbohydrates and fats, as well as in the production of sex hormones and glycogen synthesis.
  • Vitamin B9: very important for those women who wish to become pregnant, since it prevents defects in the placenta, in the brain and in the spinal column of the fetus.
  • Vitamin B12: important in the functioning of neurons, as well as in the maturation of red blood cells.
  • Vitamin E: an essential nutrient well known for its antioxidant benefits. It reduces the effect of free radicals, and also helps in the prevention of cancer.

In addition, it also provides, although in smaller amounts, vitamin B1 and B2.

Regarding its mineral content, we can highlight the presence of:

  • Magnesium: favors the transmission of nerve impulses, strengthens the bone system and teeth, helps to keep blood pressure stable and protects the walls of blood vessels, acting as a vasodilator.
  • Selenium: stimulates the immune system and helps protect our body against cardiovascular diseases. In addition, it helps prevent cancer due to its antioxidant action.
  • Sodium: although essential for our body, shrimp provides a large amount of this mineral, so its consumption is not recommended in hypertensive patients and people with fluid retention problems.
  • Iron: helps prevent iron deficiency anemia, or treat it when it is already present.

Nutritional information for prawns

100 grams of prawns provide:

Calories 110 kcal
Protein 24 g
Carbohydrates 1.50 g
Total fat 0.80 g
Vitamins Minerals
Vitamin B1 0.02 mg Match 215 mg
Vitamin B2 0.02 mg Magnesium 69 mg
Vitamin B3 3.20 mg Calcium 115 mg
Vitamin B6 0.06 mg Zinc 1.10 mg
Vitamin B9 2 µg Iodine 90 µg
B12 vitamin 1.90 µg Selenium 24.30 µg
Vitamin E 1.50 µg Sodium 305 mg

Benefits of prawns

From a nutritional point of view, there is no doubt that prawns provide interesting amounts of different nutrients that are essential to our body, and therefore fundamental – within a balanced and healthy diet.

It provides omega 3 fatty acids, which provide interesting benefits when it comes to preventing cardiovascular diseases, while reducing high levels of high cholesterol and increasing LDL cholesterol. In addition, together with its magnesium content, they positively help improve and increase fertility.

Prawns barely provide fat and carbohydrates, so their consumption is recommended in weight loss diets.

Due to its iron content, it helps prevent iron deficiency anemia. However, due to the presence of a lot of sodium, its consumption is contraindicated in people with hypertension.


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