Shrimp gets a bad rap when it comes to cholesterol. It can still be good for you.
When it comes to shrimp, people seem to land firmly in two camps: those who adore its sweet, delicate flavor and those who steer clear, often due to concerns about cholesterol. If you're in the latter group, I have good news for you. You may be able to enjoy some shrimp after all.
So, here's the deal. Yes, shrimp contains cholesterol — about 189 milligrams per 3-ounce serving. For some perspective, that's more than half of the 300-milligram daily limit that used to be recommended for dietary cholesterol. Notice I said "used to." That's because health guidelines around dietary cholesterol have evolved quite a bit in recent years.
Experts now recognize that for most people, dietary cholesterol (the cholesterol you get from foods) doesn't have as big an impact on blood cholesterol levels as once thought. The real culprits behind elevated LDL, or 'bad' cholesterol, tend to be certain saturated and trans fats, which shrimp happens to be quite low in. (It's worth noting that certain studies question whether saturated fat alone significantly contributes to cardiovascular issues, and if certain types of saturated fats affect our health differently than others.)
A 3-ounce serving of shrimp contains less than 0.1 gram of saturated fat. That's so small it's almost not even worth mentioning.
Translation? For the majority of people, eating shrimp in moderation won't send cholesterol levels into some sort of shellfish-fueled spiral. However, if you have specific cholesterol concerns or conditions like familial hypercholesterolemia, it's always a good idea to consult with your health care provider or a dietitian before making shrimp a regular menu item.
If you enjoy shrimp, you will love this news: A serving or two of shrimp per week, around 3 to 6 ounces total, fits nicely into a heart-healthy diet.
That means shrimp could easily make an appearance at your weekend barbecue or a date night dinner without raising any red flags. Try to pair it with plenty of veggies, whole grains and other nutrient-dense foods to round out your meal and keep things balanced.
Just reconsider drowning your shrimp in a creamy butter sauce or frying it in vats of oil. Grilled shrimp, shrimp sautéed with olive oil and garlic, or even chilled shrimp with a zesty squeeze of lemon are all fantastic, lighter ways to enjoy this delicious seafood.
Shrimp may be small, but they're packed with nutrients. They're an excellent source of lean protein: A 3-ounce serving of shrimp packs about 20 grams of protein, all with fewer than 100 calories, which is a dream for anyone looking for a low-calorie, high-protein option.
Shrimp also provide essential nutrients like:
Omega-3 fatty acids: These heart-healthy fats are known for reducing inflammation, supporting brain health and improving cardiovascular function. While shrimp isn't as rich in omega-3s as fatty fish like salmon, it still offers a nice amount. And since most Americans are under-consuming important omega-3s found in fish and shellfish, any little bit helps.
Selenium: Shrimp also shines in the selenium department, with a 3-ounce serving covering about 48% of your daily needs. Selenium acts as a powerful antioxidant, helping to fight off oxidative stress and support healthy thyroid function.
Vitamin B12: If you're looking to boost your energy levels, shrimp has you covered. It's an excellent source of vitamin B12, which plays a key role in energy production, brain health and red blood cell formation.
Astaxanthin: Ever wonder where shrimp gets that pinkish hue when cooked? That's due to astaxanthin, a carotenoid with antioxidant qualities. It's been linked to reducing inflammation and promoting skin health.
Shrimp can be enjoyed grilled, steamed or sautéed with a range of seasoning options to suit your taste. Incorporating shrimp into a balanced diet, alongside plenty of vegetables and whole grains, ensures you're getting a variety of nutrients. For a healthier preparation, avoid heavy breading or frying, and opt for olive oil or lemon-based sauces instead.
Here are some delicious ways to enjoy shrimp when you get your next hankering:
This citrus shrimp and zoodles sheet pan meal makes for a balanced, simple weeknight dinner that is packed with veggies.
Shrimp burrito bowls are a delicious dish to try to kick a burrito craving while also supporting your health.
Blackened shrimp and veggie taco salad is a shrimp-forward dish that is jam-packed with veggies and other nutritious ingredients.
On pasta night, try creamy spinach pasta with shrimp.
Want a shrimp appetizer instead of a full meal? Enjoy lime shrimp with tomato salsa.
When eaten as part of an overall balanced diet, shrimp can be a heart-healthy, nutrient-packed addition to your meals. Just remember to keep portions reasonable and steer clear of preparations that pile on excessive saturated fats and calories. Of course, you should always defer to the advice of your health care provider. If your doctor or dietitian told you to avoid shrimp, lean on their guidance.
Lauren Manaker is a dietitian and author.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
New York Times
14 minutes ago
- New York Times
What Happens to Vaccines Now?
The U.S. health secretary's dismissal of an influential vaccine advisory committee this week sowed uncertainty about the future of vaccine recommendations nationwide. On Wednesday, Secretary Robert F. Kennedy Jr. announced eight new members of the Advisory Committee on Immunization Practices, which makes recommendations that are adopted by doctors, pharmacists, insurers and patients. His nominations included a physician who previously served on the committee, a scientist who has spread unfounded claims about Covid-19 vaccines and an epidemiologist who denounced Covid lockdowns. Mr. Kennedy's decision to overhaul the committee raised concerns among some medical experts, given his history of vaccine skepticism. For decades, ACIP has been a 'very important system to ensuring the health and safety of the country,' said Dr. Nancy Bennett, an emeritus professor of medicine and public health sciences at the University of Rochester School of Medicine and Dentistry and a former chair of the committee. 'It's hard to know what this huge disruption in the system will cause in the future,' Dr. Bennett said. How does the committee shape vaccine policy? Since 1964, ACIP has issued recommendations on the use of new and existing vaccines. ACIP usually meets three times a year, in discussions that are open to the public. The committee's voting members, who are medical experts with significant expertise in vaccines, virology and public health, are typically appointed by the health secretary for four-year terms. (The committee also has one consumer representative with an understanding of the social and community aspects of vaccination programs.) The group discusses and votes on key questions about vaccines, such as who should receive Covid boosters or at what ages children should receive certain shots. Want all of The Times? Subscribe.
Washington Post
23 minutes ago
- Washington Post
RFK Jr. picks new members of influential vaccine committee after purge
Health and Human Services Secretary Robert F. Kennedy Jr. named eight people to the influential federal panel that recommends vaccines to Americans days after he purged the entire membership of the group. His picks for the Advisory Committee on Immunization Practices include a well-known pediatric infectious diseases expert and at least two people who have criticized the use of mRNA coronavirus vaccines. Some of the more notable selections include Martin Kulldorff, the co-author of the Great Barrington Declaration, which called for herd immunity through mass covid infection in 2020, and Vicky Pebsworth, who has been listed on the board of the nation's oldest anti-vaccine group.
New York Times
24 minutes ago
- New York Times
Kennedy Announces Eight New Members of C.D.C. Vaccine Advisory Panel
Health Secretary Robert F. Kennedy Jr. on Wednesday named eight doctors and researchers, including two prominent critics of federal scientists and the Biden administration's Covid vaccine policies, to replace roughly half the members he fired from an expert panel that advises the Centers for Disease Control and Prevention. Mr. Kennedy made the announcement Wednesday on the social media platform X, two days after he fired all 17 members of the Advisory Committee on Immunization Practices. 'The slate includes highly credentialed scientists, leading public-health experts, and some of America's most accomplished physicians,' he wrote. In a post on X late Tuesday night, Mr. Kennedy promised he would not appoint 'ideological anti-vaxxers.' But the appointments of at least two of the new members — Martin Kulldorff and Dr. Robert Malone — are likely to draw an uproar from pro-vaccine groups. Both were highly critical of President Joseph R. Biden Jr.'s coronavirus vaccine policies during the pandemic. Dr. Kulldorff, a Swedish biostatistician and former Harvard professor who in the past advised the C.D.C. on vaccine safety, opposed vaccine mandates. He came to prominence in 2020 as a co-author of the Great Barrington Declaration, a document that opposed lockdowns and drew intense backlash from Dr. Anthony S. Fauci and other public health leaders, who branded it dangerous. Dr. Malone, who played an early role in mRNA research and has claimed to be the inventor of the technology, became a right-wing star after a 2021 appearance on 'The Joe Rogan Experience' that exposed both him and Mr. Rogan to criticism that they had spread misinformation. This is a developing story. Please check back for updates.
