Nutritional Facts & Health Benefits of Prawns

About Calories in Prawns

Prawns are a type of shellfish that are known for their distinct texture and flavour, and are a part of countless dishes across many global cuisines. It is easy to get confused between prawns and shrimp; the main difference is that prawns have an extra set of claws. Moreover, we only get prawns from freshwater bodies, and they are meatier and bigger than shrimp. Since farming prawns is a costly undertaking, this is generally reflected in the availability and price of prawns. This exclusive delicacy is actually highly nutritious and recommended for weight loss plans. Read on to know more about this high protein, low-calorie crustacean that comes with a host of health benefits. 

How Many Calories Do Prawns Have?

One of the biggest selling points of prawns is that they are very low in calories. The number of calories in 100g of prawns comes up to just about 115. Prawns are rich in vitamin E and B12, protein, phosphorus, and selenium. Here is a breakdown of the nutrients and calorie content in 100g of prawns. 

Note that the number of calories in cooked prawns in different dishes will vary. 

Calories in Prawns in Common Dishes

In India, prawns are cooked differently depending on the region you find yourself in and the same goes for international cuisine. Prawns can be adapted to a variety of spice combinations and cuisine-specific flavours. However, they do have distinct umami which can be an acquired taste for some. Nonetheless, prawn curry, prawn crackers, prawn fried rice, prawn tempura and prawn dumplings are some of the popular prawn dishes we enjoy today. Here is a quick approximation of the calories in common prawn dishes.

Health Benefits of Eating Prawns

There are numerous ways in which the vitamins, minerals, and fibre in prawns can benefit your health. Here are a few such reasons that might just convince you to try them out:

1. Prawns are good for your heart

Prawns are rich in omega-3 fatty acids which are commonly found in seafood. Omega-3 fatty acids enhance cardiovascular circulation and protect the heart from disease. 

2. Prawns may help strengthen your bones

Calcium, which is one of the main minerals in prawn, is integral for strong bones and teeth. Particularly for children and teenagers, prawns can be a great source of calcium and protein in one.

3. Prawns are a great source of vitamin B12

Vitamin B12 and B-complex are extremely essential for the body’s proper functioning. Vitamin B12 deficiency can lead to health issues such as anemia, fatigue, heart arrhythmia and even depression. Luckily, prawns is one of the food rich in Vitamin B12, and can help prevent these health issues. 

4. Prawns can help you build muscles and lose weight

Adequate protein is integral for building muscle, and the high protein, few calories and fewer carbohydrates in prawns make it an ideal recommendation for someone trying to get in shape. Hence, prawns are recommended for weight-loss diets as well as to those trying to bulk up. For every 100g of prawns, there is 0 g worth of sugar, 0.9 worth of carbs and 17 g worth of protein.

5. Prawn might help fight cancer

Selenium is a chemical that inhibits tumour growth, which is at the core of cancer as a disease. 

The selenium content in prawns can help prevent cancerous growth. However, more research is needed on this to get definitive proof.

6. Prawns can help you stay young-in body and mind

The fatty acids in prawns are believed to be beneficial in fighting Alzheimer’s disease. Additionally, Vitamin E which is found in prawns, can help prevent ageing and wrinkling of skin so you can retain a healthy glow.

How Many Prawns Can You Consume Every Day?

Depending on your budget, lifestyle preferences and approach to cooking, your openness to prawn may vary. Prawns are a little on the costlier side, and prices can differ depending on variants like cocktail prawn, tiger prawn or jumbo prawn. Prawns can be eaten a few times a week; up to 100g at a time can provide you with a good deal of protein and nutrients. They can be battered, fried, boiled, pan-seared or even baked. Make sure to check with your doctor regarding allergies or dietary restrictions and remember that moderation is key. 

Conclusion

Creating a diet that includes wholesome food that can provide your body with vital nutrients is something that should not be neglected. Prawns are a delicious addition to your diet and can prove to be very versatile. If you are focusing on building more muscle and core strength, you can definitely avail all the benefits prawns offer. In addition to that, it may help to track  BMR and BMI. Not only does this give you an idea of your progress, but it can also help you get better insurance offers. Insurance providers are generally reluctant to offer a comprehensive plan at low premium rates to people with pre-existing conditions like obesity or heart disease.. Using BMI and BMR calculators, you can achieve your ideal BMI and BMR and also get the best possible health insurance plans for you and your loved ones!

 

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