Is shrimp keto-friendly? Yes, and a lot more about these little wonders from under the sea. But first, let us understand a bit about the all-new fad, the ‘Keto-friendly’ diet. This is a special diet that comprises very low consumption of carbohydrates and instead replacing it with fat. This is to help your body burn fat for energy. This diet has grown especially popular because it allows ‘safe’ and effective weight loss and also eliminates the risk for certain diseases. So, now let us take a look at how the Shrimps can be considered to be among the best of the Keto-friendly diet options
Understanding the Ketogenic Diet
As mentioned previously, the Ketogenic diet is one of the most popular diets as it offers to help you lose weight in an effective, efficient, and smooth manner; without taking into account any drastic steps. In this diet, the individual must replace most Carbohydrates with Fats. This makes the body undergo a ‘reduction’ phase of Carbs that puts your body into the metabolic state of ketosis. This is one of the best ‘things’ that can happen to your body, as it allows the rapid burning of fats for energy release. This fat, then, is converted into Ketones in the Liver that can supply energy to the brain. Also, one of the biggest benefits of the Ketogenic diet is that it helps rapidly reduce Blood Sugars and Insulin in the Blood, thus offering massive health benefits. In a way, the basic principle of the Ketogenic diet is to ‘shift’ the metabolism of the Carbs and more towards Ketones and Fats.
Nutritional Profile of Shrimp
Let us take a look at the Shrimp nutrition facts
Carbs
Shrimp has naturally very low carbohydrates, with under 1 gram per 3-ounce serving. This is because shrimp is not a plant-based food; hence it contains no fiber.
But, one has to bear in mind that the cooking method and preparation, however, will affect nutritional values. For instance, shrimp that has been cooked breaded with flour and breadcrumbs will contain higher carbohydrates and calories.
Fats
Shrimp contain less than 1 gram of fat per serving. Nevertheless, they almost contain no saturated fats associated with heart disease. Likewise, most of the fat in shrimp is derived from the beneficial omega-3 fatty acids and polyunsaturated fats. Cooking shrimp in butter or oil, hence, increases the overall fat content of the final dish.
Protein
Shrimp comprises all of the essential amino acids needed by the body. It is one of the most heart-healthy methods to boost your protein intake without consuming extra saturated fats. One can get 20 grams of lean protein in a 3-ounce serving of shrimp.
Vitamins and Minerals
Shrimp is an excellent source of vitamin B12, offering 1.4mcg or 59% of the daily value (DV).3 These are also a good source of phosphorus, providing 201 mg or 16% of the DV.4 and choline providing 69 mg or 12.5% of the DV.5 Shrimp also comprise calcium, iron, magnesium, potassium, zinc, and selenium.
Calories
Shrimp comprise low calories, with just 84 calories per 3-ounce serving.
Carbohydrate Content in Shrimp
Shrimps comprise only 0.2g per serving, i.e., in 100 grams. This way, shrimp is quite low in carbohydrates. It also does not comprise any fiber since it’s not a plant-based food.
However, the nutritional content can differ according to how you prepare it. When breaded and fried, it will comprise more carbs and calories than when served boiled and plain.
RAW SHRIMP: Shrimp in the raw form is very low in carbohydrates, with under 1 gram per 3-ounce serving. Also, 100 grams of shrimp has 144 calories.
COOKED SHRIMP: Generally speaking, 100 grams of cooked shrimp comprise Calories: 99. Fat: 0.3 grams. Carbs: 0.2 grams
Shrimp and Ketosis
Shrimp is wonderful for a keto diet as it is low in net carbs. Being minimally processed and free of harmful ingredients, shrimp is good for keto because it is low in net carbs (0.2g of net carbs per 100g serving). However, limiting the net carb consumption to 20g – 30g per day is necessary to stay in ketosis. One can also calculate the ideal daily net carb allowance by using the use of the keto macros calculator available on various online websites.
Health Benefits of Shrimp on a Keto Diet
Being a popular seafood that is widely enjoyed worldwide, shrimp is a versatile food that can be savored in various dishes, from salads and stir-fries to pasta and soups. It is also a great food to eat on a keto diet because of its nutritional value and benefits. Let us take a look at some benefits of eating shrimp on keto:
1. Aids in Weight Loss
Shrimp comprises low calories and high protein, hence making it a perfect food for weight loss. It also helps make you feel fuller for longer, which can prevent overeating and assist in weight loss.
2. Aids in Muscle Building
Shrimp is one of the excellent sources of protein. This is important for muscle building and maintenance on a keto diet. Protein is also essential for repairing tissues, enzyme production, and hormones, hence maintaining strong bones.
3. May Prevent Heart Disease
Being rich in omega-3 fatty acids, it can also help to reduce inflammation in the body and enhance heart health. The selenium in shrimp may also help to reduce the risk of heart disease by reducing inflammation and protecting against oxidative stress.
4. Promotes Brain Health
Shrimp is high in choline. This is a nutrient that is important for brain health and cognitive function. Choline also helps to support the structure of cell membranes, synthesize neurotransmitters, and protect against age-related cognitive decline.
5. Helps reduce the Risk of Developing Disease
Shrimp is one of the best sources of antioxidants that can assist in the reduction of oxidative stress within the body and protect against disease. Likewise, the nutrients in shrimp, such as vitamin D, zinc, and selenium, may also assist in overall health and reduce the risk of chronic disease.
Protein Power of Shrimp
Shrimp is one of the best protein sources, making it a perfect addition to any diet. Here are some main advantages of including shrimp protein in your meals:
High-Quality Protein:
Shrimp is considered a ‘perfect’ protein source. This means it comprises all nine essential amino acids that are required by the body to function properly. Making it a perfect choice for individuals looking to meet their protein requirements.
Muscle Growth and Repair
Protein is essential for muscle growth and repair. The amino acids found in shrimp protein help to rebuild and strengthen muscles after exercise, making it a great post-workout diet option.
Weight Management
Protein is known to increase satiety and minimize appetite. Hence making it an excellent nutrient for weight management. Incorporating shrimp protein in your meal plan can help you feel fuller for longer. Hence preventing overeating and promoting weight loss.
Heart Health
Shrimp comprises low saturated fat and more omega-3 fatty acids. These are essential for heart health. Omega-3 fatty acids also help reduce inflammation, lower blood pressure, and decrease the risk of heart disease.
Brain Function
Protein is essential for brain health and function. The amino acids in shrimp protein play an important role in neurotransmitter production, which also affects mood, cognition, and overall brain function.
Delicious and Creative Shrimp Keto Recipe
What are the benefits of eating shrimp on keto? Well, plenty, and you know what, these are. Now let us look at some of the prime recipes you can incorporate into your diet.
1. Creamy Shrimp Scampi
This is a delicious and easy-to-prepare dish that is perfect for anyone following a keto diet. Here is a simple recipe you can try at home:
Cook butter and minced garlic in a skillet
Now, add shrimp and cook until pink.
Now, Remove the shrimp and add heavy cream and Parmesan cheese to the same skillet.
Finally, Cook for 2-3 minutes and return the shrimp to the skillet.
Toss with sauce and chopped parsley and season with salt and pepper.
Now, you are ready to Serve hot with a side of steamed vegetables or cauliflower rice.
Ingredients
Directions
Cook butter and minced garlic in a skillet
Now, add shrimp and cook until pink.
Now, Remove the shrimp and add heavy cream and Parmesan cheese to the same skillet.
Finally, Cook for 2-3 minutes and return the shrimp to the skillet.
Toss with sauce and chopped parsley and season with salt and pepper.
Now, you are ready to Serve hot with a side of steamed vegetables or cauliflower rice.
2. Keto Shrimp Curry
Start by heating the oil in a skillet over medium heat.
Now, add onion and garlic and cook until fragrant.
Next, add curry powder, salt, and pepper.
Stir to combine and slowly add shrimp to the skillet and cook for about 3 minutes.
Finally, Pour coconut milk and lemon juice and allow to simmer for 5 minutes.
Now, Serve hot with a side of cauliflower rice or steamed vegetables.
Ingredients
Directions
Start by heating the oil in a skillet over medium heat.
Now, add onion and garlic and cook until fragrant.
Next, add curry powder, salt, and pepper.
Stir to combine and slowly add shrimp to the skillet and cook for about 3 minutes.
Finally, Pour coconut milk and lemon juice and allow to simmer for 5 minutes.
Now, Serve hot with a side of cauliflower rice or steamed vegetables.
3. Keto Coconut Shrimp
Coconut Shrimp is tasty and simple to prepare. Here’s how:
Is shrimp keto-friendly? Yes, and a lot more about these little wonders from under the sea. But first, let us understand a bit about the all-new fad, the ‘Keto-friendly’ diet. This is a special diet that comprises very low consumption of carbohydrates and instead replacing it with fat. This is to help your body burn fat for energy. This diet has grown especially popular because it allows ‘safe’ and effective weight loss and also eliminates the risk for certain diseases. So, now let us take a look at how the Shrimps can be considered to be among the best of the Keto-friendly diet options
Understanding the Ketogenic Diet
As mentioned previously, the Ketogenic diet is one of the most popular diets as it offers to help you lose weight in an effective, efficient, and smooth manner; without taking into account any drastic steps. In this diet, the individual must replace most Carbohydrates with Fats. This makes the body undergo a ‘reduction’ phase of Carbs that puts your body into the metabolic state of ketosis. This is one of the best ‘things’ that can happen to your body, as it allows the rapid burning of fats for energy release. This fat, then, is converted into Ketones in the Liver that can supply energy to the brain. Also, one of the biggest benefits of the Ketogenic diet is that it helps rapidly reduce Blood Sugars and Insulin in the Blood, thus offering massive health benefits. In a way, the basic principle of the Ketogenic diet is to ‘shift’ the metabolism of the Carbs and more towards Ketones and Fats.
Nutritional Profile of Shrimp
Let us take a look at the Shrimp nutrition facts
Carbs
Shrimp has naturally very low carbohydrates, with under 1 gram per 3-ounce serving. This is because shrimp is not a plant-based food; hence it contains no fiber.
But, one has to bear in mind that the cooking method and preparation, however, will affect nutritional values. For instance, shrimp that has been cooked breaded with flour and breadcrumbs will contain higher carbohydrates and calories.
Fats
Shrimp contain less than 1 gram of fat per serving. Nevertheless, they almost contain no saturated fats associated with heart disease. Likewise, most of the fat in shrimp is derived from the beneficial omega-3 fatty acids and polyunsaturated fats. Cooking shrimp in butter or oil, hence, increases the overall fat content of the final dish.
Protein
Shrimp comprises all of the essential amino acids needed by the body. It is one of the most heart-healthy methods to boost your protein intake without consuming extra saturated fats. One can get 20 grams of lean protein in a 3-ounce serving of shrimp.
Vitamins and Minerals
Shrimp is an excellent source of vitamin B12, offering 1.4mcg or 59% of the daily value (DV).3 These are also a good source of phosphorus, providing 201 mg or 16% of the DV.4 and choline providing 69 mg or 12.5% of the DV.5 Shrimp also comprise calcium, iron, magnesium, potassium, zinc, and selenium.
Calories
Shrimp comprise low calories, with just 84 calories per 3-ounce serving.
Carbohydrate Content in Shrimp
Shrimps comprise only 0.2g per serving, i.e., in 100 grams. This way, shrimp is quite low in carbohydrates. It also does not comprise any fiber since it’s not a plant-based food.
However, the nutritional content can differ according to how you prepare it. When breaded and fried, it will comprise more carbs and calories than when served boiled and plain.
RAW SHRIMP: Shrimp in the raw form is very low in carbohydrates, with under 1 gram per 3-ounce serving. Also, 100 grams of shrimp has 144 calories.
COOKED SHRIMP: Generally speaking, 100 grams of cooked shrimp comprise Calories: 99. Fat: 0.3 grams. Carbs: 0.2 grams
Shrimp and Ketosis
Shrimp is wonderful for a keto diet as it is low in net carbs. Being minimally processed and free of harmful ingredients, shrimp is good for keto because it is low in net carbs (0.2g of net carbs per 100g serving). However, limiting the net carb consumption to 20g – 30g per day is necessary to stay in ketosis. One can also calculate the ideal daily net carb allowance by using the use of the keto macros calculator available on various online websites.
Health Benefits of Shrimp on a Keto Diet
Being a popular seafood that is widely enjoyed worldwide, shrimp is a versatile food that can be savored in various dishes, from salads and stir-fries to pasta and soups. It is also a great food to eat on a keto diet because of its nutritional value and benefits. Let us take a look at some benefits of eating shrimp on keto:
1. Aids in Weight Loss
Shrimp comprises low calories and high protein, hence making it a perfect food for weight loss. It also helps make you feel fuller for longer, which can prevent overeating and assist in weight loss.
2. Aids in Muscle Building
Shrimp is one of the excellent sources of protein. This is important for muscle building and maintenance on a keto diet. Protein is also essential for repairing tissues, enzyme production, and hormones, hence maintaining strong bones.
3. May Prevent Heart Disease
Being rich in omega-3 fatty acids, it can also help to reduce inflammation in the body and enhance heart health. The selenium in shrimp may also help to reduce the risk of heart disease by reducing inflammation and protecting against oxidative stress.
4. Promotes Brain Health
Shrimp is high in choline. This is a nutrient that is important for brain health and cognitive function. Choline also helps to support the structure of cell membranes, synthesize neurotransmitters, and protect against age-related cognitive decline.
5. Helps reduce the Risk of Developing Disease
Shrimp is one of the best sources of antioxidants that can assist in the reduction of oxidative stress within the body and protect against disease. Likewise, the nutrients in shrimp, such as vitamin D, zinc, and selenium, may also assist in overall health and reduce the risk of chronic disease.
Protein Power of Shrimp
Shrimp is one of the best protein sources, making it a perfect addition to any diet. Here are some main advantages of including shrimp protein in your meals:
High-Quality Protein:
Shrimp is considered a ‘perfect’ protein source. This means it comprises all nine essential amino acids that are required by the body to function properly. Making it a perfect choice for individuals looking to meet their protein requirements.
Muscle Growth and Repair
Protein is essential for muscle growth and repair. The amino acids found in shrimp protein help to rebuild and strengthen muscles after exercise, making it a great post-workout diet option.
Weight Management
Protein is known to increase satiety and minimize appetite. Hence making it an excellent nutrient for weight management. Incorporating shrimp protein in your meal plan can help you feel fuller for longer. Hence preventing overeating and promoting weight loss.
Heart Health
Shrimp comprises low saturated fat and more omega-3 fatty acids. These are essential for heart health. Omega-3 fatty acids also help reduce inflammation, lower blood pressure, and decrease the risk of heart disease.
Brain Function
Protein is essential for brain health and function. The amino acids in shrimp protein play an important role in neurotransmitter production, which also affects mood, cognition, and overall brain function.
Delicious and Creative Shrimp Keto Recipe
What are the benefits of eating shrimp on keto? Well, plenty, and you know what, these are. Now let us look at some of the prime recipes you can incorporate into your diet.
1. Creamy Shrimp Scampi
This is a delicious and easy-to-prepare dish that is perfect for anyone following a keto diet. Here is a simple recipe you can try at home:
Cook butter and minced garlic in a skillet
Now, add shrimp and cook until pink.
Now, Remove the shrimp and add heavy cream and Parmesan cheese to the same skillet.
Finally, Cook for 2-3 minutes and return the shrimp to the skillet.
Toss with sauce and chopped parsley and season with salt and pepper.
Now, you are ready to Serve hot with a side of steamed vegetables or cauliflower rice.
Ingredients
Directions
Cook butter and minced garlic in a skillet
Now, add shrimp and cook until pink.
Now, Remove the shrimp and add heavy cream and Parmesan cheese to the same skillet.
Finally, Cook for 2-3 minutes and return the shrimp to the skillet.
Toss with sauce and chopped parsley and season with salt and pepper.
Now, you are ready to Serve hot with a side of steamed vegetables or cauliflower rice.
2. Keto Shrimp Curry
Start by heating the oil in a skillet over medium heat.
Now, add onion and garlic and cook until fragrant.
Next, add curry powder, salt, and pepper.
Stir to combine and slowly add shrimp to the skillet and cook for about 3 minutes.
Finally, Pour coconut milk and lemon juice and allow to simmer for 5 minutes.
Now, Serve hot with a side of cauliflower rice or steamed vegetables.
Ingredients
Directions
Start by heating the oil in a skillet over medium heat.
Now, add onion and garlic and cook until fragrant.
Next, add curry powder, salt, and pepper.
Stir to combine and slowly add shrimp to the skillet and cook for about 3 minutes.
Finally, Pour coconut milk and lemon juice and allow to simmer for 5 minutes.
Now, Serve hot with a side of cauliflower rice or steamed vegetables.
3. Keto Coconut Shrimp
Coconut Shrimp is tasty and simple to prepare. Here’s how:
Start by heating the coconut oil in a skillet over medium heat.
Now, add shrimp and season with salt and pepper.
Allow to cook until the shrimp is pink.
Finally, incorporate the shredded coconut into the skillet and cook for a few minutes until golden brown.
Now, you are ready to serve hot with a side dish of maybe steamed vegetables or cauliflower rice.
Directions
Start by heating the coconut oil in a skillet over medium heat.
Now, add shrimp and season with salt and pepper.
Allow to cook until the shrimp is pink.
Finally, incorporate the shredded coconut into the skillet and cook for a few minutes until golden brown.
Now, you are ready to serve hot with a side dish of maybe steamed vegetables or cauliflower rice.
By following the keto diet and incorporating shrimp into your meals, you can enjoy a variety of flavorful and healthy dishes meanwhile maintaining your carb count.
Incorporating Shrimp into Your Keto Meal Plan
Now that you know how to cook and prepare the Shrimps, what do you do with the leftovers or the raw ones you need to take care of:
Raw frozen shrimp: These can be stored for up to six months in the freezer.
Cooked shrimp: Needs to be consumed within two months. Likewise, you can keep fresh shrimp in the refrigerator for up to two days before cooking.
You need to remember that the shrimp must be kept well-chilled until the time you need to cook it. If you wish to bring your shellfish to the grill a few minutes in advance, keep them cool by filling a shallow pan with ice. Now, cover the pan with plastic wrap, place the shrimp on top, and cover with more wrap to keep the shrimp fresh until you are ready to cook them how you like them. So, how do you mix and match it with the other dishes? Here are some creative ways:
Mexican – A great option to use shrimp is in shrimp tacos. Otherwise, you can simply grill the shrimp with Zippy Pineapple Salsa with Avocado, red bell peppers, jalapenos, cilantro, and pineapple. Club this with tortilla chips for a more tropical punch.
Italian –Italian cuisine wonderfully incorporates shrimp with garlic, olive oil, white wine, and lemon juice often. However, you can also get creative and add it to Fettuccine Alfredo.
French – French food is popular for its super sauces, most of which are based on glorious butter. So a nice, Best Orange Brown Butter Shrimp is a wonderful way to make the most of shrimp.
Asian –Flavors such as ginger, garlic, soy sauce, and chilis, just to name a few, bring out shrimp’s delicious flavor and texture. So, simply make a Shrimp stir-fry and enjoy with the dip of your choice.
Potential Considerations and Precautions
Shrimp May Comprise Contaminants
Shrimps might comprise various unwanted additives, including heavy metals and microplastics. The excess mercury is known to impact the nervous system and heart and kidney health. A high mercury intake during pregnancy can also negatively impact the fetus’s brain and nervous system development. While shrimp is considered a low-mercury food, however, it is still something to bear in mind.
Microplastics
These are tiny pieces of plastic that might influence the immune and reproductive function and counter the body’s ability to fend off cell alteration that can cause various diseases.
Shrimp: Common Allergen
Shrimp is also one of the eight foods that account for 90% of food allergies and serious allergic reactions in the US. Too much exposure to shrimp by people allergic to the food can lead to a severe reaction, including life-threatening anaphylaxis. This results in swelling of the throat, the inability to breathe, severely low blood pressure, and shock.
- Hives
- Flushed skin
- Rash
- Tingly or itchy mouth
- Swelling of the face, tongue, or lips
- Vomiting and/or diarrhea
- Coughing and wheezing
- Dizziness or lightheadedness
Is Shrimp Keto-Friendly?: Conclusion
The Keto-friendly diet is here to stay. It is obvious to join the trend to get going with some safe weight-loss journey. However, it is advisable to ensure that you can incorporate them into your recipe and diet. The best part is that this is a ‘flexible’ dish that can easily be made into a part of any cuisine from the world. Lastly, be sure to enjoy your plate of shrimp the way you want to, and also get as creative as possible. What has been your favorite Keto-friendly, Shrimp-based recipe so far? Do let us know, do let us know down below.
Is Shrimp Keto-Friendly?: FAQ's
Question 1. Can you eat fried fish and shrimp on keto?
Answer: Yes. Be sure to do so in very little oil or use the Air-fryer.
Question 2. How many carbs are in cooked shrimp?
Answer: 0.2 Grams
Question 3. How many carbs can I eat and stay in ketosis?
Answer: The ketogenic diet reduces the total carbohydrate intake to less than 50 grams a day.
Question 4. Is shrimp high in carbs?
Answer: No.
Question 5. How many carbs are in boiled shrimp?
Answer: Boiled Shrimp, of about 1 oz, without shell and cooked, comprises 0.3g total carbs and 0.3g net carbs.
Question 6. How many carbs are in fried shrimp?
Answer: 20 grams.
Question 7. How many carbs are in the shrimp cocktail?
Answer: Shrimp Cocktail of about 1 cup comprises 16.7g total carbs and 12.1 g net carbs.
Question 8. How much shrimp can I have on keto?
Answer: About 0.2g per serving; 100 grams is just fine.