Shrimps vs Prawns: Which is Healthier for You?

When we talk about seafood, the two most popular options that come to mind first are shrimps and prawns. They both kind of look similar, taste delicious, and are packed with multiple vitamins and minerals. But despite the similarity have you ever wondered, “Shrimps vs prawns: which is healthier for you?” While you may claim that they seem interchangeable, there are some key differences between the two. In this article, let us have some insight into the different nutritional benefits of shrimps and prawns and how to choose the best option for your diet.

 

 

What’s the Difference Between Shrimps and Prawns?

 

Although they look alike, Shrimps and Prawns are actually different species. First lets understand the basic differences between both of them.

 

• Shrimps: Like crab, lobster and crayfish, Shrimps belong to the suborder Pleocyemata. Shrimps have curved bodies, relatively shorter legs, 5 pairs of legs just like prawns but in shrimps claws are only on two pairs of legs. Shrimps are smaller than prawns and are often found in saltwater.
• Prawns: Prawns aka decapods belong to the suborder Dendrobranchiata. Unlike shrimps they have a straighter body, longer legs, 5 pairs of legs, and claws on three pairs of legs. Prawns are larger than shrimp and can be found in both freshwater and saltwater.

 

However, despite these differences, both shrimps and prawns are low in calories, high in protein, and rich in essential nutrients. But which one is healthier? Let’s find out one by one.

Health Benefits of Shrimps

 

Shrimps are super food, a nutrient powerhouse and offer several health benefits:

 

• Protein Packed: It’s a well-known fact that Shrimps are an excellent source of high-quality protein, which is essential for muscle repair, growth, and overall body function.
• Calorie Restricted: With around just 99 calories per 100 grams, shrimps are a great option for those who want to enjoy seafood while watching their weight.
• High in Omega-3 Fatty Acids (also known as PUFAs- polyunsaturated fatty acids): These healthy fats are essential for better bodily functions. PUFAs support heart health, reduce inflammation, and promote brain function.
• Mineral Rich: Shrimps are rich in essential minerals like vitamin B12, iron, and zinc. These essential nutrients are important for immunity and red blood cell formation.
• Fat Free: You can eat shrimps guilt-free as despite being a super food shrimps contain almost no fat. Whatever fat you get from shrimp is healthy fats. Low in fat along with proteins, and other nutrients, make them a lean and healthy seafood choice.

Health Benefits of Prawns

 

Prawns are as nutritious as Shrimps and they come with their own set of health benefits:

• Protein Packed: Like shrimps, prawns are an excellent source of protein, making them ideal for muscle building and repair.
• Rich in Omega-3 Fatty Acids: Prawns contain even more omega-3s than shrimps, which lowers the risk of heart diseases and also improves brain health.
• Good Source of Selenium: Prawns are specifically rich in selenium, a powerful antioxidant that protects cells from damage and supports thyroid function.
• Contains Healthy Fats: Prawns have slightly more fat than shrimps, but it’s mostly unsaturated fat, which is good for heart health.
• Nutrient Rich: Apart from being rich in selenium, prawns provide adequate vitamin E, phosphorus, and magnesium, which support various functions such as bone health, skin health, and energy production.

Shrimps and Prawns: Awareness and Concerns

 

1. Impact On Environment and Sustainability

Shrimp and prawn farming can have a significant impact on the environment. Seafood harvesting can lead to habitat destruction, water pollution, and overfishing. we encourage you to look for sustainably sourced options, such as those certified by organizations like the Marine Stewardship Council. Practice this to ensure that your seafood choice supports responsible fishing practices.

2. Food Handling and Safety  

Handling of seafood has to be proper and strict to ensure food safety. Shrimps and prawns should always be stored in sealed containers, kept refrigerated at 4°C or below, and cooked thoroughly to an internal temperature of 145°F (63°C). This helps prevent seafoodborne illnesses particularly.

3. Allergies and Intolerances

Shellfish allergies are very common. Some people also experience intolerance to shellfish. If you’re allergic to shellfish, then its better to avoid shrimps and prawns altogether. In case you are not aware but you experience symptoms like hives, itching, or digestive issues, consult a healthcare professional for proper diagnosis and treatment.

Shrimps vs Prawns: Which is Healthier?

 

So, let’s come to a conclusion : Shrimps vs prawns – which is healthier for you? There is no doubt that both are incredibly healthy and offer almost similar nutritional benefits. However, consider these factors when choosing between the two:

• Calorie Content: If you’re conscious about calories, shrimps are slightly lower in calories than prawns (99 kcal vs 115 kcal per 100g).
• Fat Content: Prawns have a bit more fat than shrimps, but it’s mostly healthy fat. If you’re looking for a leaner option, shrimps might be the better choice.
• Omega-3 Fatty Acids: If you are specifically looking for PUFAs then Prawns contain slightly more omega-3s than shrimps, which can be beneficial for heart and brain health.
• Taste and Texture: Prawns taste sweeter and meatier, while shrimps have a milder flavor and softer texture. You can choose according to your taste preferences.
• Cost and Availability: One most important factors is availability and affordability. Shrimps are usually more affordable and widely available than prawns, making them a more convenient option for many people.

Common Myths & Misconceptions About Shrimps and Prawns

 

When it comes to shrimps and prawns, apart from their popularity, there’s a lot of confusion and misinformation out there. Dont let these myths affect your choices when buying, cooking, or eating these seafood options. Let’s break down some of the most common myths and misconceptions about shrimps and prawns.

 

Myth 1: Shrimps and Prawns Are the Same Thing

Fact: While shrimps and prawns look similar as both have 5 pairs of legs. They are often used interchangeably in recipes, but as mentioned earlier they are actually different species. Shrimps belong to the Pleocyemata suborder, while prawns are part of the Dendrobranchiata suborder. Shrimps have a curved body and shorter legs, while prawns are straighter with longer legs. Despite these differences, their nutritional profiles are quite similar.

 

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Myth 2: Shrimps and Prawns Are High in Cholesterol and Unhealthy

Fact: It’s true that shrimps and prawns contain cholesterol, but they are low in saturated fat, which is the type of fat that negatively impacts heart health. Research shows that the cholesterol in shrimps and prawns does not significantly raise blood cholesterol levels for most people. In fact, their high levels of omega-3 fatty acids which are considered healthy fats can actually support heart health.

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Myth 3: Eating Shrimp or Prawns Can Cause Allergies in Babies During Pregnancy

Fact: Unless you have a shellfish allergy, eating shrimps or prawns during pregnancy is safe and will rarely cause allergies in your baby. In fact, shrimps and prawns are rich in nutrients like protein, omega-3s, and iron, which are beneficial for both mom and baby. Just make sure they are properly cooked to avoid any risk of foodborne illnesses.

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Myth 4: Raw Shrimps and Prawns Are Safe to Eat if They’re Fresh

Fact: Even if shrimps or prawns are fresh and of good quality, eating them raw can be risky. Raw seafood can contain harmful bacteria, parasites, or viruses that can cause food poisoning. Always cook shrimps and prawns thoroughly until they turn pink and opaque to ensure they are safe to eat.

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Myth 5: Shrimps and Prawns Are High in Mercury

Fact: Unlike larger fish like tuna or swordfish, shrimps and prawns are low in mercury. This makes them a safe and healthy seafood choice for everyone, including pregnant women and children. They are also rich in selenium, which helps detoxify mercury in the body.

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Myth 6: Frozen Shrimp and Prawns Are Less Nutritious Than Fresh Ones

Fact: Frozen shrimp and prawns are just as nutritious as fresh ones. In fact, freezing at 4 degrees Celsius or below helps preserve their freshness and nutrients. Many frozen shrimps and prawns are flash-frozen shortly after being caught, locking in their nutritional value. Just make sure to thaw them properly before cooking.

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Myth 7: Shrimps and Prawns Are Bad for Weight Loss

Fact: Shrimps and prawns are actually a great addition to the weight loss diet. They are low in calories, high in protein, and contain almost no unhealthy fat. Protein helps keep you full for longer, reducing the chances of overeating. Just avoid frying them or using heavy sauces, and opt for healthier cooking methods like grilling, steaming, or baking.

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Myth 8: Prawns Are Just Bigger Versions of Shrimps

Fact: While prawns are often larger than shrimps, they are not simply bigger versions of the same thing. As mentioned earlier, they belong to different suborders and have distinct physical characteristics. Prawns also tend to have a slightly sweeter taste and firmer texture compared to shrimps.

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Myth 9: You Should Avoid Shrimps and Prawns if You Have High Cholesterol

Fact: While shrimps and prawns do contain cholesterol, they are low in saturated fat and high in healthy omega-3 fatty acids. For most people, eating shrimp and prawns in moderation does not negatively impact cholesterol levels. However, if you have specific health concerns, it’s always best to consult your doctor.

Savoring Shrimps and Prawns: Tips for Adding Them to Your Favorite Dishes

Both shrimp and prawns are popular and delicious varieties of seafood. Here are some healthy ways to enjoy them:

• Grilled or Baked: Toss your shrimps or prawns until they turn pink or opaque. You can add olive oil with or without garlic, and season it with your favorite herbs. You can grill or bake them for a quick and healthy meal.
• Stir-Fries: Add shrimp or prawns to stir fried vegetables and enjoy a protein-packed dinner.
• Salads: You can garnish your salads with properly cooked shrimps or prawns for a light and nutritious lunch.
• Soups and Stews: Add cooked shrimp or prawns to curries, soups or stews for that extra flavor and nutrition.
• Tacos or Wraps: Fill your tacos, wraps, or sandwiches with cooked shrimp or prawns.

If you’re looking for vegan alternatives to prawns and shrimps, there are plenty of delicious options to explore. Here are some ideas to get you started:

Plant-Based Alternatives

Vegan Seafood Alternatives

Homemade Options

 

We hope these ideas inspire you to create some delicious vegan alternatives to prawns and shrimp!

FAQs About Shrimps vs Prawns

 

• Are shrimps and prawns the same thing?
  No, shrimps and prawns are different species, but they share similar nutritional profiles and health benefits.
• Which has more protein: shrimp or prawns?
  Both shrimps and prawns provide about 24 grams of protein per 100 grams, so they are equally good sources of protein.
• Are prawns healthier than shrimps?
  Prawns have slightly more omega-3 fatty acids and healthy fats, but shrimps are lower in calories and fat. Both are healthy choices with their own sets of benefits.
• Can I eat shrimp and prawns if I’m on a diet?
  Yes! Both shrimps and prawns are low in calories and high in protein, making them great options for weight loss or maintenance.
• Are shrimps and prawns safe for pregnant women?
  Yes, as long as they are properly cooked, shrimp and prawns are safe and nutritious for pregnant women.

The Bottom Line

 

So, shrimps vs prawns: which is healthier for you? The answer depends on your dietary needs and preferences. Shrimps are lower in calories and fat, making them a leaner option, while prawns offer slightly more omega-3s, selenium, and healthy fats. Both are excellent sources of protein, vitamins, and minerals, making them a healthy addition to any diet.

 

Whether you choose shrimps or prawns, the key is to buy fresh from trusted outlets, enjoy them in moderation, and prepare them in healthy ways, like grilling, baking, or steaming. So, the next time you’re at the seafood counter, you’ll know exactly which one to pick!