When it comes to seafood, prawns are the protein-packed powerhouse you might be missing out on. These little crustaceans are easy to toss into just about any meal and bring a big nutritional bang to the plate. Think low in saturated fat and high in the good stuff—protein, that is—essential for muscle growth, repair and keeping you in tip-top shape.
But what exactly is their nutritional profile? And how does their protein content measure up next to other fishy favourites in the grocery aisle?
Time to lift the lid on prawns—we're diving deep into their many health benefits while tossing in some helpful hints for how to include them as part of a balanced, high-protein diet plan.
Are prawns high in protein?
If you're wondering, "are prawns high in protein?" the answer is a resounding yes. Prawns are packed with these complex molecules. With around 15-25 grams of protein per 100-gram serving, they stand shoulder to shoulder with popular choices like chicken and beef and are considered a powerhouse of lean protein.
The protein in prawns and other seafood is also surprisingly easy on the stomach—thanks to fewer connective tissues compared to meat—making them an ideal choice for anyone who finds chewing or digestion a bit of a challenge.
But it's their low-calorie count that really sets prawns apart, with just 115 calories per 100 grams. That's nearly half that of chicken and a third of beef, making prawns ideal for high-protein, low-calorie meals.
Protein in King prawns vs. regular prawns: Does the protein content vary?
King prawns may offer slightly more protein simply because they are bigger, though both regular and king varieties typically provide around 15-25 grams per 100 grams. So, whichever you choose, you're looking at a protein-rich choice.
A complete protein source
Beyond their protein-packed profile, prawns are also a complete protein, delivering all nine essential amino acids your body counts on for everything from muscle growth to immune support. With nutrition credentials like these, prawns definitely earn their spot as a high-protein, powerhouse food that deserves a place on your plate.
Photo by Frive
6 Health benefits of prawns
Prawns are loaded with vitamins, minerals and antioxidants, each with their own health perks. We took a look at six health benefits below:
A source of essential vitamins
Prawns are an excellent source of B vitamins, including B12, which support energy production and red blood cell formation. They are also incredibly high in vitamin E—about 22 times more than chicken or beef, which helps combat free radicals, potentially reducing the risk of heart disease and certain cancers.
Rich in trace minerals
Prawns provide several essential trace minerals like iodine, selenium and zinc, which are crucial for immune health. Iodine supports thyroid function, and selenium features antioxidant properties that help protect cells from damaging free radicals.
Contains protective antioxidants
The pink colour of prawns is due to astaxanthin, an antioxidant compound derived from the algae that prawns love to eat. Research has found that astaxanthin may lower the risk of chronic and age-related diseases, including heart disease and neuroinflammation, and could even have protective effects against skin and gastric diseases.
Supports a balanced diet
Prawns count towards one of the two recommended weekly seafood servings to make up a balanced diet, including one portion of oily fish.
A nutrient-dense source of protein
Prawns are low in calories and fat, making them ideal for a high-protein diet and are a popular choice for managing weight and maintaining muscle.
Maintains healthy bones and teeth
As tasty as they are healthy, prawns are also rich in calcium, an essential mineral that hardens and strengthens bones and the enamel on your teeth, helping to ward off decay and improving oral health.
Safety: Allergies and who should avoid prawns
For those with shellfish allergies, prawns can pose a severe risk. Crustaceans, including prawns, are among the 14 common allergens in the UK, and allergic reactions can range from mild symptoms like a tickly throat or nausea to severe reactions such as anaphylactic shock.
If you experience a severe reaction after consuming prawns, including difficulty breathing, feeling faint or swelling in the throat, seek medical attention immediately and dial 999.
Prawns vs other seafood: how do they compare?
Don't underestimate the humble prawn. These small but mighty crustaceans can hold their own alongside the likes of other popular seafood options. Here’s how prawns stack up against two favourites, tuna and salmon, in terms of protein, calories and other key nutrients.
| Nutrients (per 100g) | Prawns | Tuna | Salmon |
|---|---|---|---|
| Calories (kcal) | 70 | 136 | 232 |
| Protein | 15.4 g | 32.3 g | 25.2 g |
| Fat | 0.9 g | 0.8 g | 14.6 g |
| Iron | 1 mg | - | - |
| Zinc | 1 mg | - | - |
| Selenium | 30 mcg | 92 mcg | 20 mcg |
| Iodine | 13 mcg | - | - |
| Vitamin D | - | - | 7.3 mcg |
| Salt | 1.47 g | 0.158 g | - |
What seafood has the most protein?
Tuna is king when it comes to protein, with an impressive 32.3 grams of protein per 100 grams, making it a top choice for anyone wanting to build muscle and prioritise their protein intake. Salmon follows closely with 25.2 grams and the added benefit of healthy fats.
Prawns, with around 15-25 grams of protein per 100 grams, offer a leaner option. Lower in both calories and fat, prawns are perfect for anyone who still wants a high source of protein, but without the higher calorie count. While prawns may not be the seafood with the highest protein content, they are still a nutrient-rich choice that fits well into balanced, high-protein diets.
Photo by Frive
How to incorporate prawns into a high-protein diet
When it comes to food, it’s easy to get stuck in a rut—especially when it comes to upping your protein intake. But what if we told you that adding prawns to the mix can be a great way to shake things up?
Prawns' mild flavour makes them the perfect ingredient for countless culinary creations—think bold Asian-inspired stir-fries or vibrant Mediterranean salads—adding a touch of sweetness that elevates any dish.
Here are some simple ideas for boosting your protein and enjoying prawns throughout the week:
Power-packed prawn salads
For a refreshing, high-protein lunch, try tossing prawns with leafy greens, cherry tomatoes and avocado. Top with a light lemon dressing for a nutritious meal with plenty of protein and healthy fats.
Stir-fry for speed
Stir-fried prawns are a fantastic choice for quick, protein-packed dinners. Sauté them with colourful veggies like bell peppers, broccoli and snap peas, then finish with a sprinkle of sesame seeds or a drizzle of soy sauce for a delicious and satisfying meal.
Delicious prawn pasta
Boost the protein in your pasta meals by adding prawns as a lean topping for a twist on traditional, comforting pasta dishes. Prawns pair beautifully with whole-grain pasta or courgette spaghetti with a simple garlic, olive oil or light tomato sauce.
Frive high protein meal plans featuring prawns
Short on time? No worries. Frive makes it easy to enjoy high-protein meals with none of the prep work and all of the healthy ingredients.
Our high-protein meal plans with prawns, like our Red Thai King Prawns in aromatic Thai sauce or Chilli Lemon & Garlic King Prawns marinated in zesty, savoury citrus, pack in plenty of protein and flavour.
Frive’s high-protein meals provide 30 to 53 grams of protein per dish and include a range of seafood options alongside meat and vegan meal plan options.
Each meal is made with the finest quality ingredients the UK has to offer. They’re also free from ultra-processed additives, flavourings and preservatives and are dairy and gluten-free, meaning there’s something for everyone.
Our fresh and flavorful meals are delivered twice a week, making it easier than ever to reach your protein goals without the fuss of meal prep. And the proof is in the prawn cocktail. Niamh Emerson, GB Heptathlete, says:
“Frive has become an important part of my team for helping me get to the Paris 2024 Olympic Games. The meals taste so good that it makes keeping a strict diet not feel like a chore but instead very enjoyable!”
Ready to boost your protein? Make prawns your go-to choice
As well as being a tasty addition to your meals, prawns are a nutrient-dense, high-protein option that supports a balanced diet without loading up on calories.
With around 15-25 grams of protein per 100 grams, prawns prove they're more than just a seafood favourite—they're a nutritional powerhouse, packing essential vitamins, minerals and antioxidants that can give popular proteins like chicken a run for their money.
And with Frive’s high-protein meals, adding protein to your diet has never been more convenient or delicious.
Looking to simplify your meal planning and keep your protein goals on track? Designed to fit into busy lifestyles with no prep, no cleaning and no hassle, explore Frive’s high-protein meal plans for delicious chef-prepared, protein-rich meals delivered fresh to your door.
Try Frive at a discounted rate today!
FAQs
Are prawns good for weight loss?
Prawns are an excellent choice for weight loss—they’re low in calories and fat and high in protein, helping you feel full and satisfied without any excess calories.
Why are prawns so low in calories?
Prawns are naturally low in fat and high in protein and water content which makes them lower in calories compared to other protein sources.
