Shrimp
Shrimp is a low-calorie, protein-rich seafood with exceptional micronutrient density, particularly selenium, iodine, and vitamin B12, making it a nutrient-efficient choice for longevity-focused diets.
Variants (9)
Nutrition · per ~85 g serving · ≈ a palm-sized piece (~3 oz)
- Vitamin B121.1 mcg46% DV
- Selenium32.3 mcg59% DV
- Copper0.22 mg25% DV
- Iodine29.8 mcg20% DV
- Phosphorus174.3 mg14% DV
- Zinc1.4 mg12% DV
- Glutathione~13 mg
Score · 81/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Selenium69% DV
- Vitamin B1254% DV
- Copper29% DV
- Iodine23% DV
- Phosphorus16% DV
Overview
Shrimp, a crustacean harvested from oceans and freshwater sources worldwide, has been consumed for millennia across Asian, Mediterranean, and American cuisines. Despite its minimal caloric footprint (99 kcal/100g), shrimp delivers 20.9g of high-quality protein with all essential amino acids, supporting muscle maintenance critical for healthy aging. Its micronutrient profile is remarkably concentrated: selenium (38 mcg/100g) exceeds 50% of daily needs and functions as a powerful antioxidant protecting mitochondrial health; iodine (35 mcg) supports thyroid metabolism essential for metabolic rate and cognitive function; vitamin B12 (1.3 mcg) enables neurological function and DNA synthesis; and zinc (1.6 mg) reinforces immune resilience. The minimal carbohydrate and fat content makes shrimp compatible with diverse dietary patterns. Astaxanthin, a carotenoid pigment responsible for shrimp's pink color, provides additional antioxidant and anti-inflammatory benefits documented in cardiovascular research. Shrimp's cholesterol content, once considered problematic, is now recognized as inconsequential for most individuals due to its minimal saturated fat. This makes shrimp an exemplary nutrient-dense, calorie-efficient protein source for longevity nutrition strategies.
Health Benefits (5)
- Enhanced muscle maintenance and synthesis during agingstrongShrimp's 20.9g protein per 100g, combined with leucine and other branched-chain amino acids, stimulates mTOR pathways that preserve muscle mass and reduce sarcopenia risk in older adults
- Cardiovascular disease risk reductionmoderateSelenium and astaxanthin work synergistically to reduce oxidative stress and inflammation in arterial walls, improve endothelial function, and lower homocysteine levels via B12 metabolism
- Cognitive function and neuroprotectionmoderateSelenium and vitamin B12 support myelin formation, mitochondrial energy production, and reduce neuroinflammation, protecting against age-related cognitive decline
- Thyroid function and metabolic regulationstrongIodine and selenium are essential cofactors for thyroid peroxidase enzyme, enabling optimal thyroid hormone synthesis and metabolism
- Immune resilience and wound healingstrongZinc activates T-cell function, enables collagen synthesis, and supports mucosal barrier integrity; selenium enhances glutathione peroxidase activity for immune cell protection
Food Pairings
- ·Pair with cruciferous vegetables (broccoli, Brussels sprouts) because their sulfur compounds enhance selenium bioavailability and support phase-2 detoxification enzymes
- ·Combine with citrus (lemon, orange) because vitamin C enhances non-heme iron absorption from any supplementary iron and synergizes with astaxanthin antioxidant activity
- ·Serve with olive oil because fat-soluble astaxanthin requires dietary lipid for optimal absorption, and oleocanthal in olive oil provides additional anti-inflammatory benefits
- ·Pair with garlic and onions because their organosulfur compounds (allicin, quercetin) potentiate selenium's antioxidant enzyme expression and reduce inflammatory cytokines
Practical Tips
- ·Select wild-caught or responsibly farmed shrimp; wild varieties typically contain higher astaxanthin concentrations due to natural algae-based diet
- ·Buy frozen immediately after harvest if fresh is unavailable—frozen shrimp maintains nutrient integrity for 12+ months and often has lower bacterial counts than thawed varieties
- ·Avoid overcooking (limit to 4-6 minutes boiling or 2-3 minutes sautéing) to preserve heat-sensitive B vitamins, particularly B12 and folate cofactors
- ·For individuals with shellfish allergies, note that shrimp allergy is distinct; cross-reactivity with mollusks is minimal but individual testing is recommended
- ·Consume 100-150g servings 2-3 times weekly for optimal micronutrient benefit without exceeding iodine from other sources (seaweed, iodized salt)
Optimal Timing
Post-exercise consumption maximizes muscle protein synthesis window when mTOR signaling is elevated; shrimp's complete amino acid profile and minimal carbohydrate allows for efficient nutrient partitioning toward muscle without glycemic spike
Shrimp is compatible with intermittent fasting protocols; its minimal carbohydrate impact preserves ketone production, while high protein supports satiety and muscle preservation during fasting windows
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other seafood
Per 100 g of the default form. Bars show how much higher or lower shrimp is than the average across 13 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about shrimp
What is shrimp?
Shrimp is classified as a shellfish (seafood). Shrimp is a low-calorie, protein-rich seafood with exceptional micronutrient density, particularly selenium, iodine, and vitamin B12, making it a nutrient-efficient choice for longevity-focused diets.
Is shrimp healthy?
Shrimp scores 81/100 in Formulate, making it a great choice. Its strongest contributions come from Selenium, Vitamin B12, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is shrimp high in protein?
Yes — it's a high-protein food. A 85 g serving provides about 17.8 g of protein (~36% of the 50 g daily value).
Is shrimp high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in shrimp?
In a 85 g serving, shrimp is highest in Selenium (~59% DV), Vitamin B12 (~46% DV), Copper (~25% DV), Iodine (~20% DV), Phosphorus (~14% DV).
Is shrimp keto-friendly?
Yes — it fits comfortably in most keto plans. A 85 g serving has about 0.2 g of net carbs (0.2 g total minus 0 g fiber).
When is the best time to eat shrimp?
Best after a workout. Post-exercise consumption maximizes muscle protein synthesis window when mTOR signaling is elevated; shrimp's complete amino acid profile and minimal carbohydrate allows for efficient nutrient partitioning toward muscle without glycemic spike
How much shrimp should I eat?
A typical serving is around 85 g (~84 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating shrimp alongside several other seafood sources.
Is shrimp an allergen?
Shrimp falls into the fish or shellfish group, which is a common allergen. If you have a known allergy or sensitivity in this category, avoid it and consult a clinician before adding it back.
What pairs well with shrimp?
Shrimp pairs nicely with: Pair with cruciferous vegetables (broccoli, Brussels sprouts) because their sulfur compounds enhance selenium bioavailability and support phase-2 detoxification enzymes; Combine with citrus (lemon, orange) because vitamin C enhances non-heme iron absorption from any supplementary iron and synergizes with astaxanthin antioxidant activity; Serve with olive oil because fat-soluble astaxanthin requires dietary lipid for optimal absorption, and oleocanthal in olive oil provides additional anti-inflammatory benefits; Pair with garlic and onions because their organosulfur compounds (allicin, quercetin) potentiate selenium's antioxidant enzyme expression and reduce inflammatory cytokines.
Supplements that mirror Shrimp's nutrient profile
Encyclopedia entries that supply the same signature nutrients shrimp contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Shrimp
These are the nutrients shrimpcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.