The Surprising Amount of Protein In 4 oz of Shrimp

By: Jeremy Fox, CNC, CPTPublished: November 13, 2023

Shrimp is a seafood that has been enjoyed by people worldwide for centuries. It’s versatile, delicious, and packed with nutrients. But did you know that shrimp is also an excellent source of protein?

In this blog post, I will explore the amount of protein in 4 ounces of shrimp and why it benefits our health. So, let’s dive in and discover the wonders of this tasty seafood!

4 oz Shrimp Protein

How Much Protein In Shrimp

A 4-ounce serving of shrimp contains 27.2 grams of protein, 0.3 grams of fat, 0.2 grams of carbs, and 112 calories, as per the USDA food database.

However, the nutritional values may vary depending on how you cook the shrimp. It’s important to note that the nutrition amounts in shrimp may differ depending on whether you weigh it raw or cooked.

Factors That Affect Shrimp Nutrition:

  • Cooking Method
  • Raw vs. Cooked Weight

Now let’s look at different types of shrimp to see how much protein is in a 4 oz portion.

4 oz Shrimp Protein By Cooking Method

As we learned in Forrest Gump, there are innumerable methods for cooking shrimp, including boiling, grilling, sautéing, and frying.

One of the most popular methods involves cooking shrimp in boiling water until it turns pink and opaque. Grilling involves cooking the shrimp over high heat on a grill, giving it a smoky flavor.

Sautéing is another technique where shrimp is cooked in a pan with butter or oil until it turns pink. Finally, frying is where the shrimp is coated in breadcrumbs and deep-fried until crispy and golden brown.

Each method produces a unique texture and flavor profile, so it depends on personal preference when deciding which method to use. But you may also choose a cooking method based on the protein, fat, carb, and calorie content.

Table 1. 4 oz Shrimp Protein by Cooking Method

Type Protein Fat Carbs Calories
Boiled 27.2 g 0.3 g 0.2 g 112
Grilled 19.6 g 4.0 g 1.3 g 125
Sauteed 23.0  g 5.0 g 2.5 g 147
Fried 15.8 g 22.7 g 23.7 g 362

As shown in the table above, 4 oz shrimp protein is pretty consistent between cooking methods, ranging from 20 to 27 grams. By comparison, the fat and carb content vary significantly between cooking methods.

Grilled and sauteed shrimp generally add fat from butter or olive oil, while fried shrimp has fat and carbs in the breading. These methods also significantly increase the calories in shrimp.

Therefore, if you’re looking for the lowest-calorie, highest-protein option, boiled shrimp is the way to go.

Protein in 4 oz Salmon by Type

4 oz Boiled Shrimp Protein

On average, 4 oz of boiled shrimp contains 27 g of protein. With almost no fat or carbs, the energy content is also very low at around 110 calories.

Therefore, boiled shrimp can be an excellent low-calorie source of protein, which is ideal for a weight loss meal plan. In addition, shrimp is high in other valuable nutrients such as potassium, vitamin B12, and zinc.

4 oz Grilled Shrimp Protein

When grilling shrimp, it’s recommended to coat them in butter or olive oil to prevent them from drying out. These cooking oils add fat to the shrimp and a smoky flavor from the grill.

While some of the fat can drain through the grill grates, some remains on the shrimp. As a result, grilled shrimp contains around 20g of protein, 4g of fat, 1g of carbs, and 125 calories.

Grilled shrimp is a healthy alternative for preparing shrimp if you want more flavor than the boiling method.

4 oz Sauteed Shrimp Protein

Sauteeing shrimp requires the use of cooking oils to prevent it from sticking to the pan while adding flavor. However, much of the fat remains with the shrimp as it sits in the bottom of the pan.

Sauteed shrimp contains 23g of protein, 5g of fat, 3g of carbs, and 147 calories. This cooking method is quick, easy, and tasty, but be aware of the added fat and calorie content.

4 oz Fried Shrimp Protein

Fried shrimp is a popular dish at seafood restaurants and is often cooked at home. To make the shrimp crispy, it is coated with a breading mixture that usually includes flour, eggs, bread crumbs, and seasonings.

Although this makes for a delicious taste, the breading adds calories in the form of carbohydrates and fat. Fried shrimp has about 16g of protein, 23g of fat and carbs, and a whopping 360 calories per 4 ounces.

Therefore, fried shrimp is not considered to be a nutritious option for a healthy meal plan, as it provides the lowest protein per calorie.

Raw vs. Cooked Shrimp Protein

During the cooking process, shrimp lose water and weight, which can cause an apparent increase in the protein content in a 4 oz serving. Therefore, the amount of protein in 4 oz of shrimp depends on when you weigh it – before or after cooking.

According to the USDA food database, 4 oz of raw shrimp contains 22.8 grams of protein. However, boiled shrimp contains 27.2 grams of protein per 4 oz, as it contains less water. 

The cooking method is also vital in determining the shrimp’s final weight and protein content. For instance, grilling shrimp will likely decrease the water content the most.

It is beneficial to know the protein content of raw vs. cooked shrimp so that you can keep track of your calories and protein intake accurately.

Protein In Shrimp 4oz

How Many Shrimp Are In 4 oz?

The number of shrimp in 4 ounces can vary based on their size. Generally, if the shrimp are small, you can expect more shrimp in 4 ounces. For larger shrimp, the number will be lower.

It’s also worth noting that the weight of the shrimp includes the shell, so if the shrimp are peeled, the number of shrimp in 4 ounces will be higher.

Number of Shrimp per 4 oz

  • Jumbo – 4-5 shrimp
  • Large – 8-9 shrimp
  • Medium – 10-12 shrimp
  • Small – 13-15 shrimp

bodybuilding meal plan

Custom Meal Plan

Get a personalized meal plan designed specifically for your body and lifestyle. Including custom recipes formulated to fit your macros and calories – no counting required!

All this for just $13.99/mo! Click here to choose your plan.

4 oz Shrimp Protein Comparison

While shrimp is an excellent source of protein, certain types are also relatively high in fat and calories. In addition, shrimp is also high in cholesterol, which may not be a perfect fit for your diet.

As such, it’s a good idea to rotate other healthy proteins into your diet. The table below shows the protein, fat, and calories in popular protein sources compared to 4 oz of shrimp.

Table 2. 4 oz Shrimp Protein, Fat, & Calories In vs Other Meat

Protein Source Protein Fat Calories Protein:Calorie
Boiled Shrimp 27.2 0.3 112 0.971
Skinless Chicken Breast 26.0 1.5 120 0.867
99% Ground Turkey 26.7 2.2 127 0.841
Tilapia 22.8 1.9 109 0.837
Skinless Chicken Thigh 22.0 8.0 160 0.550
93% Ground Turkey 21.1 9.4 169 0.499
Pork Chop 23.3 10.8 189 0.493
Atlantic Salmon 23.0 15.3 229 0.402
Sirloin Steak 22.8 16.3 236 0.386
85% Ground Beef 21.3 17.0 238 0.358

I sorted the table by protein-to-calorie ratio to show the low-calorie, high-protein foods. Boiled shrimp is the best source of protein per calorie, even beating chicken breasts.

However, other quality protein sources include lean red meat, poultry, and fish.

4 oz Shrimp Protein Comparison Chart

More Nutrition Guides

Now you know how much protein is in various types of shrimp. And you’ve seen how it compares nutritionally to other common protein sources.

This list of my other articles will help you find more high-protein foods to add to your meal plan.

Nutrition Differences Between Blackened vs Grilled Meats

How Much Protein In 3 Eggs – Whole, Whites, & Yolks

Cornish Hen Calories & Nutrition Compared to Chicken

4 oz Turkey Breast Protein & Calories

Protein In 8 oz Milk – Skim, Reduced Fat, & Whole

8 oz Ground Beef Protein & Calories by Percentage

6 oz Salmon Protein & Calories for Every Type

With this information, you’re on your way to being a meal prep master! But why stop learning now? Check out some of my other informative content below.

Share with your community and get the conversation started!

By |November 13, 2023|Nutrition|Comments Off on 4 oz Shrimp Protein, Calories, and Nutrition Facts
Go to Top