Seafood
Prawn
A low-calorie, high-protein shellfish ideal for weight management and muscle maintenance.
Prawns are small shellfish with a firm texture and mild sweet flavor, widely consumed globally as a high-protein, low-calorie seafood option.
protein-dense shellfish
Typical serving · 100g
Common varieties · tiger prawn, king prawn, spot prawn, pink prawn, brown prawn +1 more
Overall context score across nutrition, safety, and diet fit
At a glance
Quick facts
Simple indicators based on nutrition, processing, and diet fit.
The story
What makes it unique
Prawns digest rapidly due to their low connective tissue and zero carbohydrate content. They provide high satiety per calorie through concentrated protein. Macronutrient profile is heavily skewed toward protein with minimal fat and no carbohydrates. Minimally processed when sold raw or frozen.
Varieties: tiger prawn · king prawn · spot prawn · pink prawn · brown prawn · white prawn
Per 100g
Nutrition breakdown
Macro balance and key metrics at a glance.
Energy
Density 0.99 kcal/g
Protein
Carbs
Fat
Fiber
Sugar
0 g
Sodium
111 mg
Potassium
259 mg
Glycemic index
0
Glycemic load
0
Water content
75%
Standout compounds
Nutrient highlights
Protein
highmuscle synthesis and satiety
Selenium
highthyroid function and antioxidant protection
Vitamin B12
highnerve function and red blood cell formation
Iodine
moderatethyroid hormone production
Omega-3 fatty acids
moderatecardiovascular and brain health
Wellness map
Health scores & processing
NOVA processing scale
minimally processed · Whole food
Raw or frozen prawns are whole, unmodified animal foods. Processed versions like breaded prawns fall into higher categories.
Diet compatibility
- Weight loss
- Muscle gain
- Diabetes
- Gut health
- Low carb
- High protein
- Heart health
Relative standing
Food rankings
Qualitative ranks compared to similar whole foods.
- Satietyexcellent
- Blood sugarexcellent
- Nutrient densitygood
- Fitness fuelexcellent
- Processing qualityexcellent
Eat with confidence
Food safety profile
Prawns are generally safe but carry a moderate risk of bacterial contamination if raw and antibiotic residues if farmed. Sourcing wild-caught or certified farmed prawns reduces risks.
Evidence confidence 85%
- Pesticideslow
- Antibioticsmoderate
- Heavy metalsmoderate
- Contaminationmoderate
Watch for
- vibrio
- salmonella
- microplastics
- arsenic
Safer choices
wild-caught prawns, certified antibiotic-free farmed prawns
Prep tips
Cook thoroughly until opaque. Keep chilled before cooking to prevent bacterial growth.
Farmed prawns from certain regions face import restrictions due to antibiotic residues.
Deep dive
Health analysis
How this food may fit different goals and preparation choices.
Weight loss
Extremely low in calories and high in protein, prawns maximize satiety while minimizing energy intake.
Blood sugar
Zero carbohydrates result in no glycemic impact, making them ideal for blood sugar management.
Fitness & energy
Provides fast-digesting protein ideal for post-workout muscle repair, though it lacks carbohydrates for glycogen replenishment.
Gut health
Easily digestible due to low fat and zero fiber, but does not contribute prebiotics or beneficial fiber.
Processing quality
Whole food in its natural state when sold raw or frozen; avoid breaded or pre-cooked versions with additives.
Food safety
Proper handling and thorough cooking are essential to mitigate bacterial risks; wild-caught options reduce antibiotic exposure.
Common mistakes
Avoiding prawns due to cholesterol fears, or consuming them deep-fried or drowned in butter, which negates their low-calorie benefit.
Best preparation
Grilling, steaming, boiling, or sautéing with minimal added fat preserves their lean nutritional profile.
Practical guide
Best use cases
When and how this food fits real eating patterns.
post-workout muscle recovery
Lean protein supports muscle repair without excess calories.
low-calorie weight loss meals
High volume-to-calorie ratio increases meal satisfaction.
keto and low-carb diets
Zero carbs make it easy to fit into strict macronutrient limits.
Balance sheet
Pros & cons
Upsides
- Very low calorie and fat content
- Highly concentrated protein source
- Zero carbohydrates
- Rich in selenium and vitamin B12
- Quick to cook and versatile
Trade-offs
- High dietary cholesterol may concern some
- Farmed varieties risk antibiotic residues
- Common allergen for shellfish-sensitive individuals
- Can become rubbery if overcooked
- Lacks fiber for gut microbiome support
Fit check
Who is it for?
Great match
- weight loss diets
- keto and low-carb eating
- post-workout recovery
- blood sugar management
Consider alternatives
- shellfish allergy sufferers
- vegans and vegetarians
- those needing high-fiber foods
Side by side
How it compares
Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.
This food
Prawn
VS99% alike
Compare with
Shrimp
Prawns and shrimp are nutritionally almost identical, providing the same low-calorie, high-protein benefits.
Prawns and shrimp are nutritionally identical, offering the same low-calorie, high-protein benefits.
This food
Prawn
VS85% alike
Compare with
Chicken Breast
Prawns are lower in calories, while chicken breast offers slightly more protein per serving.
Prawns are lower in calories, while chicken breast offers slightly more protein per serving.
This food
Prawn
VS70% alike
Compare with
Salmon
Prawns are a leaner, lower-calorie choice, while salmon provides significantly more omega-3 fats.
Prawns are a leaner, lower-calorie choice, while salmon provides significantly more omega-3 fats.
This food
Prawn
VS60% alike
Compare with
Tofu
Prawns offer far more protein with fewer calories, whereas tofu provides plant-based fats and fiber.
Prawns offer far more protein with fewer calories, whereas tofu provides plant-based fats and fiber.
This food
Prawn
VS80% alike
Compare with
Cod
Both are excellent low-calorie proteins, but prawns offer more selenium and a firmer texture.
Both are excellent low-calorie proteins, but prawns offer more selenium and a firmer texture.
This food
Prawn
VS75% alike
Compare with
Lobster
Prawns are more accessible and slightly lower in calories and sodium than lobster.
Prawns are more accessible and slightly lower in calories and sodium than lobster.
This food
Prawn
VS70% alike
Compare with
Crab
Prawns provide more protein per calorie compared to crab, making them better for muscle gain.
Prawns provide more protein per calorie compared to crab, making them better for muscle gain.
This food
Prawn
VS80% alike
Compare with
Scallops
Both are lean shellfish, but prawns have zero carbs compared to the slight carbs in scallops.
Both are lean shellfish, but prawns have zero carbs compared to the slight carbs in scallops.
This food
Prawn
VS65% alike
Compare with
Eggs
Prawns are much lower in calories and fat than eggs, making them better for strict weight loss.
Prawns are much lower in calories and fat than eggs, making them better for strict weight loss.
This food
Prawn
VS55% alike
Compare with
Beef Sirloin
Prawns offer the protein of beef with a fraction of the calories and saturated fat.
Prawns offer the protein of beef with a fraction of the calories and saturated fat.
Common questions
FAQ
Answers aligned with how people search for this food.
Are prawns good for weight loss?
Yes, they are very low in calories and high in protein, which helps you feel full without overconsuming calories.
Do prawns raise cholesterol?
Prawns contain dietary cholesterol, but for most people, this does not significantly raise blood cholesterol levels due to their low saturated fat content.
Can diabetics eat prawns?
Yes, prawns have zero carbohydrates and will not spike blood sugar, making them an excellent choice for diabetes management.
Are prawns healthier than chicken?
Prawns are lower in calories and fat than chicken breast, but chicken provides slightly more protein per serving. Both are excellent lean proteins.
Can you eat prawns on a keto diet?
Yes, prawns are naturally carb-free and an ideal protein source for ketogenic and low-carb diets.
Are prawns high in mercury?
Prawns are relatively low in mercury compared to larger fish like tuna, making them a safer frequent seafood choice.
How many calories are in 100g of prawns?
There are approximately 99 calories in 100 grams of prawns, making them a very low-energy-density food.
Are farmed prawns safe to eat?
Farmed prawns are generally safe, but wild-caught or certified antibiotic-free options are preferred to avoid potential antibiotic residues.
Transparency
Data confidence
Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.
Nutrition data
Health analysis
Food safety
Comparisons