Shrimp has long been considered a decadent dish \u2014 but is it good for you? And how often should you have it, especially if it\u2019s high in cholesterol?<\/p>\n
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Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy<\/a><\/p>\n Registered dietitian Natalie Crtalic-Lowther, RD, LD<\/a>, shares the nutritional facts about shrimp and why it might earn a spot on your plate.<\/p>\n Is shrimp healthy?<\/p>\n Shrimp is surprisingly nutritious and healthy when consumed in moderation as part of a well-balanced diet. Crtalic-Lowther recommends aiming for a portion of 3 to 4 ounces at a time.<\/p>\n A 100-gram<\/a> (3.5-ounce) serving of cooked shrimp has:<\/p>\n 99 calories24 grams of protein.056 saturated fat111 milligrams of sodium189 milligrams of cholesterol<\/p>\n It\u2019s also a good source of these nutrients, with:<\/p>\n .51 milligrams of iron.0379 milligrams copper1.64 milligrams zinc237 milligrams of phosphorus259 milligrams of potassium<\/p>\n One of the main reasons people avoid shrimp is that it\u2019s high in cholesterol. But Crtalic-Lowther says that\u2019s not something to be worried<\/a> about as long as you\u2019re eating shrimp in moderation.<\/p>\n \u201cAlthough shrimp is high in dietary cholesterol, studies<\/a> have shown it doesn\u2019t always have the largest effect on blood cholesterol for a majority of the population,\u201d she shares. \u201cShrimp is low in saturated fat, and saturated fats are the biggest drivers of rising cholesterol<\/a>.\u201d<\/p>\n Health benefits of shrimp<\/p>\n \u201cShrimp is a lean protein, which makes it a low-calorie option,\u201d says Crtalic-Lowther. \u201cFish or shellfish twice a week offers a range of benefits.\u201d<\/p>\n Here\u2019s what shrimp brings to the table.<\/p>\n 1. Maintains heart health<\/p>\n Like some fish, shrimp is a great source of omega-3 fatty acids<\/a>. These unsaturated fatty acids help reinforce eye health and brain function \u2014 but they also positively impact heart health<\/a>. Omega-3 fatty acids can help reduce plaque buildup in your arteries and lower your risk<\/a> for heart disease.<\/p>\n Plus, shrimp is a good source of phosphorus<\/a> and potassium<\/a>. Both help regulate blood pressure and keep arteries clear.<\/p>\n 2. Helps with brain function<\/p>\n Shrimp contains astaxanthin, a powerful antioxidant that gives it its reddish-orange color. Stronger<\/a> than beta-carotene or vitamin C, astaxanthin helps protect brain cells from damage. It\u2019s also being studied<\/a> for its role in preventing neurological diseases like dementia.<\/p>\n Shrimp is also a good source of vitamin B12<\/a>, which may help maintain or strengthen your:<\/p>\n Thinking and memoryMood and DNA regulationBone health3. Supports your immune system<\/p>\n The antioxidants and anti-inflammatory compounds in shrimp also help your immune system work its best. That makes them a great addition to any anti-inflammatory diet<\/a>.<\/p>\n Shrimp also contains:<\/p>\n Selenium<\/a>, an essential mineral for thyroid healthCopper<\/a>, which helps prevent anemia and boosts your immune system<\/p>\n \u201cCopper helps your body absorb iron,\u201d explains Crtalic-Lowther. \u201cWe need iron to create hemoglobin so red blood cells can carry oxygen.\u201d<\/p>\n Risks of shrimp<\/p>\n But shrimp isn\u2019t without risks. Here\u2019s what you need to know and why you may want to avoid shrimp in certain scenarios.<\/p>\n Can trigger gout<\/p>\n Shrimp is high in purines, which your body converts to uric acid \u2014 a common trigger for gout<\/a>.<\/p>\n \u201cIf you have gout, be mindful of how much shrimp you eat and how often,\u201d cautions Crtalic-Lowther. \u201cTalk with your healthcare provider first before eating it.\u201d<\/p>\n Shellfish allergy<\/p>\n