Prawns are a lean, protein-rich seafood option enjoyed in everything from curries to salads and stir-fries. Whether they’re grilled, boiled, fried or served cold, prawns are generally considered a healthy, low-calorie food. But how many calories are in prawns and does the way you cook them make a difference?

Calories by Weight and Cooking Method

Prawns are low in calories, especially when boiled, steamed, or grilled without added fat. On average, 100g of raw prawns contains about 70 calories. Once cooked, the calorie content rises slightly due to moisture loss and potential added ingredients.

Here’s a general breakdown:

  • 100g raw prawns: 70 calories
  • 100g boiled or steamed prawns: 85–90 calories
  • 100g grilled prawns: 90–100 calories
  • 100g fried prawns (in oil): 150–180 calories
  • 100g breaded or battered prawns: 200–250+ calories

A typical portion size is about 100–150g (roughly 10–12 large prawns), which makes them a low-calorie, high-protein option unless fried or coated.

Nutritional Breakdown of Prawns

For 100g of cooked, plain prawns, the nutritional content is approximately:

  • Calories: 90
  • Protein: 20g
  • Fat: 1g
  • Saturated fat: 0.2g
  • Carbohydrates: 0.5g
  • Sugar: 0g
  • Fibre: 0g
  • Salt: 0.9g (naturally occurring)
  • Cholesterol: 150–190mg
  • Iron: 1.1mg
  • Zinc: 1.5mg
  • Vitamin B12: 1.2mcg
  • Omega-3 fatty acids: 300–500mg

Prawns are an excellent source of lean protein, vitamin B12, selenium, and omega-3 fats.

Benefits of Prawns

Prawns are high in protein and low in calories, making them ideal for weight management, muscle repair, and satiety. They contain important micronutrients like vitamin B12, zinc, iodine, and selenium, all of which play vital roles in metabolism, thyroid function, and immune health.

The omega-3 fatty acids in prawns also support heart and brain health, and while the amounts are lower than in oily fish, they’re still meaningful as part of a balanced diet.

Downsides of Prawns

Prawns are relatively high in dietary cholesterol, which was once a concern for heart health. However, research now shows that for most people, dietary cholesterol has less impact on blood cholesterol than saturated fat. That said, if you’re at risk of cardiovascular disease, it’s best to eat prawns in moderation and avoid deep-fried versions.

Some people may be allergic to shellfish, including prawns, which can cause severe reactions. Farmed prawns, depending on origin, may also contain additives or residues from antibiotics if not responsibly sourced.

Dietary Impact and the GI Index

Prawns have a glycaemic index (GI) of zero, as they contain virtually no carbohydrates. This makes them an ideal protein choice for anyone managing blood sugar, diabetes, or following a low-carb or ketogenic diet.

Because of their high protein content and low calorie density, prawns can help regulate appetite and support lean body mass without spiking blood glucose.

How Are Prawns Prepared?

Prawns are typically peeled and deveined before cooking, although some dishes use them shell-on for added flavour. They can be boiled, steamed, grilled, pan-fried, or baked. Popular seasonings include garlic, chilli, lemon, herbs, and spices.

Prawns cook quickly usually in under 5 minutes and turn pink and opaque when done. They’re often served in salads, pasta, stir-fries, curries, or simply with a dipping sauce.

Fresh or frozen prawns contain no added ingredients unless marinated or pre-seasoned. Breaded, battered or ready-made versions often include refined flour, oil, and salt, which significantly raise calorie counts.

Healthy Alternatives to Prawns

If you’re allergic to shellfish or looking for alternative lean proteins, try, white fish like cod, haddock, or pollock, chicken breast, tofu or tempeh for a plant-based option or Lentils and beans, which offer fibre and protein but slightly more calories per serving

For omega-3 benefits, salmon, mackerel, or sardines are excellent higher-fat options.

Summary

Prawns contain around 90 calories per 100g when cooked plain and are rich in lean protein, essential vitamins, and omega-3 fats. With zero carbs and a GI of zero, they’re blood sugar-friendly and suitable for most healthy eating plans. As long as they’re not fried or heavily processed, prawns are one of the most nutritious, low-calorie proteins you can include in your diet. Just keep an eye on portion size and preparation style to get the most benefit.

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