💡 Quick Answer
100 g of big raw prawns has 19.2 g of protein and 91 kcal, tiger prawns 14.2 g and 68 kcal (IFCT 2017), and cooked shrimp 22.8 g and 119 kcal (USDA). Prawns are lean: under 1 g of fat per 100 g raw. 200 g of raw big prawns has 38.5 g of protein.
- 150 g raw big prawns: 28.9 g protein, 136 kcal.
- 10 medium prawns (about 60 g): 8.2 g protein, 43 kcal.
- Battered and fried shrimp: 242 kcal per 100 g, double the plain figure.
Portion calculator
150 g of prawns, big, raw (IFCT 2017) ≈ 28.8 g protein · 136 kcal
Scaled from the figures on this page. Brands and recipes vary.
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Prawns are one of the leanest animal proteins: very little fat, very few calories and protein that rivals chicken per 100 kcal. The numbers vary more than people expect, because "prawn" covers big, small and tiger types, raw and cooked. Searches such as "protein in prawns", "prawns protein per 100g" and "100 gm prawns protein" are all asking the same thing, and this page answers with the exact figures for each type and quantity.
Prawns Protein and Calories per 100 g
| Prawns (100 g, shelled) | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Prawns, big, raw (IFCT 2017) | 100 g | 91 kcal | 19.2 g | 0.0 g | 0.5 g | 0.0 g |
| Prawns, small, raw (IFCT 2017) | 100 g | 71 kcal | 13.1 g | 0.0 g | 0.8 g | 0.0 g |
| Tiger prawns, raw (IFCT 2017) | 100 g | 68 kcal | 14.2 g | 0.0 g | 0.7 g | 0.0 g |
| Tiger prawns, brown, raw (IFCT 2017) | 100 g | 65 kcal | 14.8 g | 0.0 g | 0.6 g | 0.0 g |
| Shrimp, raw (USDA) | 100 g | 71 kcal | 13.6 g | 0.9 g | 1.0 g | 0.0 g |
| Shrimp, cooked, moist heat (USDA) | 100 g | 119 kcal | 22.8 g | 1.5 g | 1.7 g | 0.0 g |
| Shrimp, breaded and fried (USDA) | 100 g | 242 kcal | 21.4 g | 11.5 g | 12.3 g | 0.4 g |
Source: IFCT 2017 (ICMR-NIN), codes S008, S009, S010 and Q007 (energy converted from kJ; carbohydrate is available carbohydrate plus fibre); USDA FoodData Central (SR Legacy), IDs 174210, 171971 and 171970. Weights are for shelled, deveined meat.
IFCT 2017 measures raw prawns by type: big prawns have 19.2 g of protein and 91 kcal per 100 g, small prawns 13.1 g and 71 kcal, and tiger prawns 14.2 to 14.8 g and about 68 kcal. The spread comes from the water content of the shell-free flesh and the species. USDA's raw shrimp is 13.6 g and 71 kcal, and cooked shrimp reaches 22.8 g of protein per 100 g because cooking drives water out. The last row shows the price of batter and oil: breaded fried shrimp has 242 kcal and 12.3 g of fat per 100 g.
Prawns Protein by Weight: 100 g to 500 g
| Prawns (shelled) | 100 g | 150 g | 200 g | 250 g | 500 g |
|---|---|---|---|---|---|
| Big prawns, raw | 19.2 g protein 91 kcal | 28.9 g protein 136 kcal | 38.5 g protein 182 kcal | 48.1 g protein 227 kcal | 96.2 g protein 454 kcal |
| Tiger prawns, raw | 14.2 g protein 68 kcal | 21.4 g protein 102 kcal | 28.5 g protein 136 kcal | 35.6 g protein 170 kcal | 71.2 g protein 340 kcal |
| Shrimp, raw (USDA) | 13.6 g protein 71 kcal | 20.4 g protein 106 kcal | 27.2 g protein 142 kcal | 34.0 g protein 178 kcal | 68.0 g protein 355 kcal |
| Shrimp, cooked (USDA) | 22.8 g protein 119 kcal | 34.2 g protein 178 kcal | 45.6 g protein 238 kcal | 57.0 g protein 298 kcal | 113.9 g protein 595 kcal |
Source: IFCT 2017 (ICMR-NIN) and USDA FoodData Central (SR Legacy); protein and calories for that weight of shelled prawns.
A restaurant prawn dish usually contains 150 to 250 g of prawns. At 200 g of raw big prawns you get about 38.5 g of protein for 182 kcal, and 200 g of cooked shrimp has 45.6 g. Remember that raw and cooked weights differ: 100 g of raw prawns shrinks to roughly 75 to 85 g when cooked, so measure at the stage your database expects.
How Many Prawns Is That? Per-Piece Amounts
| Number of prawns (raw, shelled) | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| 5 medium prawns | 5 medium, 30 g | 21 kcal | 4.1 g | 0.3 g | 0.3 g | 0.0 g |
| 10 medium prawns | 10 medium, 60 g | 43 kcal | 8.2 g | 0.5 g | 0.6 g | 0.0 g |
| 15 medium prawns | 15 medium, 90 g | 64 kcal | 12.2 g | 0.8 g | 0.9 g | 0.0 g |
| 4 large prawns | 4 large, 28 g | 20 kcal | 3.8 g | 0.3 g | 0.3 g | 0.0 g |
| 10 large prawns | 10 large, 70 g | 50 kcal | 9.5 g | 0.6 g | 0.7 g | 0.0 g |
Source: USDA FoodData Central (SR Legacy), ID 174210: USDA lists 6 g per medium and 7 g per large raw shrimp. Prawns in India vary in size, so weigh them if you can.
Counting prawns is imprecise. At USDA's weights, five medium prawns (30 g) give 4.1 g of protein, ten medium (60 g) give 8.2 g, and fifteen (90 g) give 12.2 g. A dozen large tiger prawns in a restaurant can easily weigh over 150 g, so treat counts as a rough guide.
Are Prawns Healthy? Cholesterol and Mercury
Prawns are low in fat and calories but contain dietary cholesterol. Current evidence suggests dietary cholesterol has a smaller effect on blood cholesterol than saturated fat for most people, and prawns have very little saturated fat. If you have been told to restrict cholesterol, ask your doctor. Prawns are also low in mercury compared with large predatory fish. The usual risk is allergy: shellfish allergy can be severe, and anyone with a history of it should avoid prawns. Buy fresh or well-frozen prawns, keep them cold and cook thoroughly.
Cooking Prawns Without Adding Many Calories
- Grill, tandoor or pan-sear with lemon, garlic and masala: close to the cooked figure above.
- Prawn curry with coconut milk or cream adds fat; use tomato or onion gravy to keep it lean.
- Avoid batter and deep frying if you are counting calories: it doubles the energy.
- Do not overcook: three to four minutes is enough, and overcooked prawns turn rubbery.
For other fish and seafood see fish protein per 100g, for chicken chicken protein per 100g, and for non-fish options protein in egg. Try the grilled fish tikka with greens as a lean template. Work out your own protein target with the protein calculator, and browse the nutrition hub.
Frequently Asked Questions
How much protein is in 100 g of prawns?
Big raw prawns have 19.2 g per 100 g and tiger prawns 14.2 g (IFCT 2017). Cooked shrimp has 22.8 g per 100 g (USDA).
How much protein is in 200 g of prawns?
200 g of raw big prawns has 38.5 g of protein and 182 kcal. 200 g of cooked shrimp has 45.6 g.
How many calories are in 100 g of prawns?
91 kcal for big raw prawns, 68 kcal for tiger prawns and 119 kcal for cooked shrimp.
How much protein is in 10 prawns?
10 medium prawns (about 60 g, shelled) have about 8.2 g of protein and 43 kcal. Sizes vary.
Are prawns good for weight loss?
Yes. They are high in protein and low in calories and fat. The cooking method decides the calories: grilled is far lighter than battered and fried.
Do prawns have more protein than chicken?
Cooked shrimp has about 23 g of protein per 100 g against about 31 g for cooked chicken breast, but fewer calories, so protein per calorie is similar.
Sources: IFCT 2017 (ICMR-National Institute of Nutrition): prawns big (S008), small (S009), tiger (S010) and tiger brown (Q007); USDA FoodData Central (SR Legacy): shrimp raw (174210), cooked moist heat (171971) and breaded fried (171970), and per-prawn weights. Chicken breast cooked is USDA ID 171477. Values are typical, not lab results.
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