Shrimp is one of the easiest proteins for low-calorie cooking. Cooked shrimp has about 99 calories and 24 g of protein per 100 g, so a 150 g portion is about 150 calories and 36 g of protein. It cooks in minutes, takes on any flavour, and pairs with vegetables that bulk out the plate without piling on calories. Every dinner below lands between about 220 and 360 calories per serving, and every per-serving figure is worked out from the ingredients listed for that recipe.
A quick note on portions: a serving here means the amount of shrimp stated in the recipe, not a restaurant pile. Weighing the shrimp once or twice soon teaches your eye what 125 to 150 g looks like.
The 7 recipes
1. Garlic shrimp and broccoli
Serves 4. You need: 600 g cooked shrimp, 600 g broccoli florets, 4 tsp olive oil (1 tsp per serving), 4 garlic cloves, lemon juice and chili flakes.
Heat the oil, soften the garlic, add the broccoli with a splash of water and cook until just tender, then add the shrimp and lemon and toss until heated through. Per serving: about 245 calories, 40 g protein.
2. Shrimp tacos
Serves 4. You need: 500 g cooked shrimp, 8 corn tortillas (2 per serving), 400 g shredded cabbage, 120 g grated carrot, 120 g Greek yogurt, 4 tsp olive oil for the slaw dressing and lime juice.
Warm the tortillas, fill with shrimp and slaw, and spoon over the lime yogurt. For the tortilla maths, see our carb counter tortillas guide: a standard corn tortilla is about 52 calories. Per serving: about 323 calories, 37 g protein.
3. Shrimp and vegetable stir-fry
Serves 4. You need: 500 g cooked shrimp, 500 g mixed peppers, 400 g snap peas, 200 g carrots, 4 tbsp soy sauce, ginger, garlic and 4 tsp oil.
Stir-fry the vegetables in the oil until just crisp, add the shrimp, soy sauce, ginger and garlic, and toss for a couple of minutes. This is served as-is; rice is extra. If you want rice with it, a cup of cooked brown rice adds about 218 calories: see our brown rice and quinoa comparison for the full numbers. Per serving (without rice): about 279 calories, 36 g protein.
4. Shrimp ceviche-style salad
Serves 4. You need: 500 g COOKED shrimp, 100 g red onion, 300 g cucumber, 300 g tomato, 200 g avocado and lime juice.
Toss everything together and chill for 20 minutes so the lime soaks in. A food-safety note: this site uses cooked shrimp for ceviche-style salads, not raw shrimp marinated in lime. Per serving: about 242 calories, 33 g protein.
5. Shrimp and zucchini noodles
Serves 4. You need: 500 g cooked shrimp, 800 g zucchini noodles, 400 g cherry tomatoes, garlic and 4 tsp olive oil.
Soften the garlic in the oil, add the tomatoes until they burst, toss in the zucchini noodles for 2 minutes, then add the shrimp. Per serving: about 220 calories, 33 g protein.
6. Cauliflower fried “rice” with shrimp
Serves 4. You need: 400 g cooked shrimp, 800 g cauliflower rice, 200 g peas, 2 eggs, 2 tbsp soy sauce, 6 tsp oil, garlic and ginger.
Fry the cauliflower rice and peas in the oil, push aside and scramble the eggs, then add the shrimp, soy sauce, garlic and ginger. Per serving: about 293 calories, 34 g protein.
7. Light shrimp scampi
Serves 4. You need: 500 g cooked shrimp, 400 g cooked spaghetti (100 g cooked per serving), 2 tbsp butter, 2 tsp olive oil, 120 ml white wine or stock, lemon juice, garlic and parsley.
Melt the butter with the oil, soften the garlic, add the wine and lemon, then toss the shrimp until pink and serve over the measured spaghetti. The trick is measuring the butter and the pasta: that is what keeps a scampi light. Per serving: about 358 calories, 35 g protein.
The 7 recipes at a glance
| Recipe | Servings | Calories per serving | Protein per serving |
|---|---|---|---|
| Garlic shrimp and broccoli | 4 | 245 | 40 g |
| Shrimp tacos | 4 | 323 | 37 g |
| Shrimp and vegetable stir-fry | 4 | 279 | 36 g |
| Shrimp ceviche-style salad | 4 | 242 | 33 g |
| Shrimp and zucchini noodles | 4 | 220 | 33 g |
| Cauliflower fried “rice” with shrimp | 4 | 293 | 34 g |
| Light shrimp scampi | 4 | 358 | 35 g |
Buying and cooking shrimp safely
Shrimp are sold by count per pound: a 21/25 bag holds 21 to 25 shrimp per pound, so a bigger count means smaller shrimp, and 31/40 is the common medium size. Cook shrimp until just pink and opaque, about 2 to 3 minutes per side; raw shrimp is grey, not pink, and overcooking is what makes it rubbery. Refrigerate cooked shrimp and eat it within 3 days. And remember the ceviche rule used above: this site uses cooked shrimp for ceviche-style salads, never raw shrimp marinated in lime.
If you want a full day built around this kind of eating, our 1800 calorie meal plan shows how dinners like these fit into a complete day.
How many calories are in shrimp?
Cooked shrimp has about 99 calories per 100 g, with about 24 g of protein. A 150 g portion is about 150 calories and 36 g of protein, which is why shrimp works so well in low-calorie cooking.
Are shrimp good for weight loss?
Yes. Shrimp is high in protein and low in calories, so it keeps you full for few calories. The catch is the cooking method: butter-heavy or fried shrimp adds calories fast, while the grilled, stir-fried and salad recipes above stay between about 220 and 360 calories per serving.
How many shrimp make a serving?
A serving in this post is 100 to 150 g of cooked shrimp, which is roughly 4 to 6 ounces. In shop counts, that is about 5 to 8 large (21/25 count) shrimp, depending on size.
What is the healthiest way to cook shrimp?
Grilling, stir-frying in a measured teaspoon of oil, steaming, or tossing through salads keeps the calories low. Boiling or steaming adds nothing, while deep-frying and heavy butter sauces add the most.
Can I eat shrimp every day?
For most people, yes, as part of a varied diet. Shrimp is low in mercury compared with larger fish, but variety is still wise: rotate it with chicken, fish, beans and tofu across the week rather than eating the same protein daily.
