Tiger Prawn Nutrition Calculator — Raw, Boiled, Grilled & Fried
Also known as: Black Tiger Prawn, Giant Tiger Prawn, Penaeus monodon, Tiger Shrimp, Jumbo Prawn, Kolambi
Quick Answer — 3 oz (85g) tiger prawn, raw
Nutrition Calculator
20g Protein at 85 Calories — Leaner Than Chicken Breast
Tiger prawn (Penaeus monodon) provides 85 kcal with 20.1g protein and just 0.5g fat per 100g raw — a protein efficiency of 4.23 kcal per gram of protein [1][2]. This surpasses chicken breast (5.33 kcal/g), cod (4.60 kcal/g), tilapia (4.78 kcal/g), and even lobster (4.66 kcal/g).
The Sri Lankan study on Penaeus monodon confirmed similar macronutrient profiles: 19.2-20.5g protein, 0.4-0.8g fat per 100g across seasonal samples [3]. Six large tiger prawns (90g) provide 18.1g protein at just 77 kcal raw.
152mg Cholesterol but Near-Zero Saturated Fat: The Prawn Paradox
Tiger prawns have 152mg cholesterol per 100g raw, rising to 189mg when boiled — the highest cholesterol among lean seafood in our database [1]. This exceeds blue crab (78mg), lobster (95mg), and most fish species.
However, this high cholesterol comes with only 0.13g saturated fat per 100g raw — nearly negligible. For comprehensive food journaling, prawns represent a unique profile: high protein, high cholesterol, near-zero saturated fat. Breaded and fried prawns have lower cholesterol (144mg) but gain 12.28g fat.
What Happens When You Bread and Fry Prawns: Calories Triple
The calorie shift from raw to fried tiger prawns is dramatic: 85 kcal raw vs. 242 kcal fried — a 185% increase [1]. Breading adds 15.2g carbs (from 0.91g) and oil absorption adds 12.28g fat (from 0.5g), fundamentally changing the macronutrient profile.
Sodium also triples from 185mg raw to 580mg fried. Boiled prawns (99 kcal) and grilled prawns (110 kcal) preserve the lean profile much better. For accurate journaling, preparation method is the dominant variable — more impactful than serving size.
69% DV Selenium per 100g — Matching Dungeness Crab
Tiger prawn provides 38.0mcg selenium per 100g raw (69% DV), concentrating to 42.1mcg (77% DV) when boiled and 45.5mcg (83% DV) when grilled [1]. This matches Dungeness crab (47.6mcg) and exceeds cod (33.1mcg) and salmon (12.6mcg).
Six large grilled prawns (90g) provide 41.0mcg selenium (75% DV). Fried prawns lose selenium density (28.5mcg) due to breading dilution. For selenium-aware journaling, boiled or grilled preparations retain the full mineral content.
Calcium, Phosphorus, and Zinc: Prawn's Mineral Strength
Tiger prawn delivers 64mg calcium per 100g raw — higher than most fish fillets (salmon 12mg, cod 16mg, tilapia 38mg) and approaching lobster (96mg) [1][4]. Phosphorus at 237mg and zinc at 1.64mg provide additional mineral density.
The Egypt study on tiger prawn amino acid profiles confirmed high essential amino acid content (38-42% of total protein), with lysine and leucine as the predominant amino acids [4]. This complete protein profile combined with the mineral density makes tiger prawn one of the most nutrient-dense lean proteins per calorie.
Tiger Prawn Nutrition: By Cooking Method (per 100g)
| Variant | Calories | Protein | Total Fat | Cholesterol | Selenium | Sodium |
|---|---|---|---|---|---|---|
| Raw | 85 | 20.10g | 0.50g | 152mg | 38.0mcg | 185mg |
| Boiled/Steamed | 99 | 24.00g | 0.28g | 189mg | 42.1mcg | 292mg |
| Grilled | 110 | 25.20g | 0.85g | 195mg | 45.5mcg | 320mg |
| Breaded & Fried | 242 | 17.80g | 12.28g | 144mg | 28.5mcg | 580mg |
Practical Tips for Tiger Prawn
- 1
Tiger prawn at 85 kcal and 20.1g protein per 100g raw delivers more protein per calorie than chicken breast (4.23 vs 5.33 kcal/g protein).
- 2
Frying nearly triples tiger prawn calories (85 to 242 kcal) and adds 15.2g carbs — boiled or grilled preparations preserve the lean profile.
- 3
Tiger prawn cholesterol (152mg raw) is high but comes with only 0.13g saturated fat — log both metrics for complete awareness.
- 4
6 large tiger prawns (90g) provide about 77 kcal and 18g protein raw — log the count and total weight for accuracy.
- 5
Grilled tiger prawns concentrate selenium to 45.5mcg per 100g (83% DV) — the most mineral-efficient cooking method.
- 6
Boiled prawns have the lowest fat (0.28g) of any cooked preparation — lower than even raw (0.5g) due to fat rendering in water.
Frequently Asked Questions — Tiger Prawn
How many calories are in tiger prawns?
Are tiger prawns high in cholesterol?
How do tiger prawns compare to regular shrimp?
Are fried prawns much worse nutritionally?
Do tiger prawns have omega-3?
Important Notice
This tool is for informational and journaling purposes only. I am NOT a doctor. Nutritional values are based on USDA FoodData Central and published Penaeus monodon research. Actual values may vary by species, farming conditions, season, and preparation. This calculator is a personal awareness utility and does not provide medical guidance.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2026). Shrimp entries — mixed species raw (FDC 15149), cooked moist heat (FDC 15150), breaded fried (FDC 15151). U.S. Department of Agriculture.
- [2] El-Sayed AFM et al. (2025). Nutritional composition and amino acid profile of black tiger prawn (Penaeus monodon). ScienceDirect.
- [3] Pathirana PN et al. (2020). Nutritional analyses of Black tiger prawn (Penaeus monodon) and Nile tilapia (Oreochromis niloticus) from Sri Lanka. ResearchGate.
- [4] Ahmed EO et al. (2023). Biochemical composition and nutritional evaluation of tiger prawn. Egyptian Journal of Aquatic Biology & Fisheries.