Prawns: benefits and properties

The prawns they are a food that belong to the family Penaeidae, of the genre Penaeus and of the species Monodon, which in turn belongs to the group of seafood, specifically the crustaceans.

Although they are often confused with prawns, and actually although shrimp are very large prawns (can measure up to 20 centimeters in length, not counting the black tiger shrimp that can measure up to 40 centimeters), the truth is that they are somewhat different from the pink or gray prawns.

From a gastronomic and nutritional point of view, the truth is that we are faced with a fairly common food and much revered by many cuisines in our country, being common in dishes such as paella, or special occasions (such as Christmas) ).

Nutritional properties of prawns

Prawns are especially rich in different essential nutrients, necessary for our health and for the proper functioning of our body.

On the one hand, they stand out for their high content in proteins, which are necessary for the correct growth and development of our organism; rich in water and low in fat, carbohydrates and therefore in calories (100 grams of prawns provide just 0.80 grams of fat and 110 kilocalories).

On the other hand, they are very rich in vitamins and minerals. Among the vitamins we can highlight:

  • Vitamin B3: participates in the use of the energy provided by proteins, carbohydrates and fats, as well as in the production of sex hormones and glycogen synthesis.
  • Vitamin B9: very important for those women who wish to become pregnant, since it prevents defects in the placenta, in the brain and in the vertebral column of the fetus.
  • Vitamin B12: important in the functioning of neurons, as well as in the maturation of red blood cells.
  • Vitamin E: essential nutrient well known for its antioxidant benefits. It reduces the effect of free radicals, and also helps in the prevention of cancer.

In addition, it also contributes although in smaller amounts vitamin B1 and B2.

Regarding its mineral content, we can highlight the presence of:

  • Magnesium: favors the transmission of nerve impulses, strengthens the skeletal system and dentition, helps maintain blood pressure and protects the walls of blood vessels, acting as a vasodilator.
  • Selenium: stimulates the immune system and helps protect our body against cardiovascular diseases. In addition, it helps prevent cancer by its antioxidant action.
  • Sodium: although fundamental for our organism, shrimp contributes a large amount of this mineral, so it is not advised to consume it in hypertensive people and people with fluid retention problems.
  • Iron: helps prevent iron-deficiency anemia, or treat it when it is already present.

Nutritional information for prawns

100 grams of prawns provide:


110 kcal


24 g


1.50 g

Total fat

0.80 g



Vitamin B1

0.02 mg


215 mg

Vitamin B2

0.02 mg


69 mg

Vitamin B3

3.20 mg


115 mg

Vitamin B6

0.06 mg


1.10 mg

Vitamin B9

2 μg


90 μg

B12 vitamin

1.90 μg


24.30 μg

Vitamin E

1.50 μg


305 mg

Benefits of prawns

From a nutritional point of view, there is no doubt that prawns provide in interesting quantities different essential nutrients for our body, and fundamentally - therefore - within a balanced and healthy diet.

It provides omega 3 fatty acids, which provide interesting benefits when it comes to preventing cardiovascular diseases, while reducing high levels of high cholesterol and increasing LDL cholesterol. In addition, together with their magnesium content, they help positively improve and increase fertility.

Shrimp barely contribute fat and carbohydrates, so their consumption is recommended in slimming diets.

Due to its iron content, it helps prevent iron-deficiency anemia. However, due to the presence of a lot of sodium, its consumption is contraindicated in people with hypertension.

Images | ferran tab / Guillo75 This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesFoods

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