Shrimp

Nutrition per ~85 g · a palm-sized piece (~3 oz)

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 82.

What it feeds primary sources only

Systems

Pathways

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

Pairs 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

In the kitchen

• 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)

When to eat it post 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

Fasting-compatible

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