Shrimp
Overview
Shrimp are shellfish that provide selenium, iodine, vitamin B12, and other trace minerals, together with highly digestible protein. These nutrients support neurotransmitter synthesis, antioxidant enzyme systems, and thyroid function within a broader seafood rotation [1].
Within the BRAIN Diet framework, as with other shellfish, sourcing and preparation influence both safety and sustainability, so shrimp are best used as one component of a varied marine protein pattern rather than a sole staple [2].
Key Nutritional Highlights
- Provides complete, highly digestible protein. [1]
- Commonly contributes selenium, iodine, and vitamin B12, though levels vary by species. [2]
- EPA/DHA content is highly species-dependent; oily fish are usually higher than lean fish or shellfish.
- Often lower in saturated fat than many fatty red-meat patterns when minimally processed.
- Nutritional profile and risk context depend on processing method (fresh vs salted/smoked/cured).
Food Context
Synergies
- Part of diverse seafood intake
Sourcing
- Sustainable when sourced responsibly
Preparation
- Best prepared with gentle cooking
- Supports protein and mineral goals
Essential Amino Acid Profile
This food provides a complete essential amino acid profile typical of animal proteins.
Recipes
Nutrient Tables (per 100 g)
Selected food and preparation: Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture). per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 71 kcal | — |
| Protein | 13.6 g | — |
| Total fat | 1 g | — |
| Saturated fat | 0.3 g | — |
| Carbohydrates | 0.9 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Phosphorus | 244 mg | 34.9% |
| Selenium | 29.6 µg | 53.8% |
| Copper | 0.2 mg | 20.2% |
| Choline | 80.9 mg | 14.7% |
| Vitamin B12 | 1.1 µg | 46.3% |
| Vitamin B6 | 0.2 mg | 12.4% |
| Vitamin B3 | 1.8 mg | 11.1% |
Substances
References
[1] Seafood including shellfish contributes EPA and DHA relevant to neuronal membrane composition. McNamara & Carlson 2006. Role of omega-3 fatty acids in brain development and function: Potential implications for the pathogenesis and prevention of psychopathology
[2] Shellfish provides complete highly digestible protein with key micronutrients. Gao et al. 2022. Protein intake from different sources and cognitive decline over 9 years in community-dwelling older adults