Prawns Nutrition Calculator — Calories & Nutrition per Serving

Prawns (suborder Dendrobranchiata) and shrimp (suborder Pleocyemata) are biologically distinct — prawns have branching gills, three pairs of claws, and release eggs into the water, while shrimp have plate-like gills, two pairs of claws, and carry eggs on their bodies ^[1]. Despite these structural differences, their macronutrient profiles are remarkably similar.

King prawns (boiled, peeled) deliver 105 kcal, 22.6g protein, and 1.0g fat per 100g ^[1]. General mixed-species shrimp (boiled) delivers 99 kcal, 24.0g protein, and 0.3g fat. The 6-calorie difference is within normal biological variation — for tracking purposes, either value is appropriate when the exact species is unknown.

In everyday commerce, the terms are used interchangeably in North America (everything is 'shrimp'), while in the UK, Australia, and much of Asia, larger specimens are called 'prawns' regardless of biological classification. For logging: use the specific product values if known, or these general prawn values as a reliable default ^[2].

Boiled king prawns provide 22.6g protein per 100g at just 105 kcal — a protein-to-calorie ratio of 21.5g per 100 kcal ^[1]. Skinless chicken breast provides 31g protein at 165 kcal (18.8g per 100 kcal). Per calorie consumed, king prawns deliver 14% more protein efficiency than the go-to lean protein.

Six king prawns (approximately 90g peeled) deliver 20.3g protein at just 95 kcal — roughly equivalent to a 3-oz chicken breast in protein but with 35% fewer calories. This makes prawns exceptionally useful for high-protein, low-calorie tracking goals ^[1].

Research on prawn nutritional composition has confirmed that prawn protein contains all essential amino acids in proportions that meet or exceed the FAO/WHO reference pattern, with particularly high levels of arginine and glycine compared to terrestrial proteins ^[2].

Shell-on prawns lose approximately 40-50% of their weight when peeled and deveined. A 500g bag of raw shell-on king prawns yields approximately 250-300g of edible meat after removing heads, shells, and veins ^[1].

This yield factor dramatically affects cost-per-protein calculations: if shell-on prawns cost $12/lb and you get 50% yield, the effective cost is $24/lb of edible meat. Pre-peeled prawns at $18/lb may actually be the better value if the peeling yield is accounted for ^[1].

For tracking: if you weigh prawns before peeling, multiply the raw shell-on weight by 0.50-0.60 to get the approximate edible weight, then apply the raw per-100g values. If you weigh after peeling, use the raw peeled values directly. Always specify which state you're weighing to avoid 50% tracking errors ^[2].

Spot prawns (Pandalus platyceros) from the cold Pacific waters deliver 0.55g omega-3 fatty acids per 100g raw — approximately 30% more omega-3 than standard king prawns (0.42g) ^[1]. This higher omega-3 content comes from their cold-water habitat, where organisms accumulate more polyunsaturated fats for membrane fluidity.

At 82 kcal and 18.5g protein per 100g raw, spot prawns are nutritionally comparable to king prawns but with a sweeter, more delicate flavor profile. They are seasonal (May-October in the Pacific Northwest) and typically cost 3-5x more than farmed king prawns ^[1].

The nutritional advantage of spot prawns extends beyond omega-3: their wild-caught, cold-water origin means lower sodium (155mg vs 185mg/100g) and slightly higher mineral concentrations from the nutrient-rich Pacific waters they inhabit ^[2].

Boiled king prawns provide 40.0mcg selenium (73% DV) and 1.6mcg vitamin B12 (67% DV) per 100g — two nutrients that are difficult to obtain from plant-based sources ^[1]. A serving of 6 king prawns (90g) provides 65% of daily selenium and 60% of daily B12 from a single food.

Selenium and vitamin B12 are two essential micronutrients that are difficult to obtain from plant-based sources. Neither nutrient is found in meaningful amounts in plant foods — making prawns particularly valuable for those whose diets are otherwise plant-heavy and who want to track these nutrients through whole-food sources ^[1].

Research on prawn nutrient bioavailability has confirmed that the selenium and B12 in prawns are in their most bioavailable forms (selenomethionine and methylcobalamin, respectively), with absorption rates of 85-95% — significantly higher than supplemental forms ^[2].