By Cynthia Sass, MPH, RD

Shrimp is a commonly eaten seafood and lean source of protein. While the amount of calories in shrimp is low, the number of key nutrients is high. These nutrients include vitamin B12, which helps form red blood cells and maintain nervous system function, and selenium, a mineral that helps protect cells from damage. With the benefits come some potential risks, but if shrimp is something you want to eat, there are simple, healthful ways to incorporate it into balanced meals.

Benefits

The Dietary Guidelines for Americans recommend consuming eight ounces of low-mercury seafood per week. Mercury is a toxin found in seafood that, in high levels, can destroy the nervous system, leading to symptoms like muscle weakness or loss of peripheral (side) vision. Especially because it’s low in mercury, shrimp is recommended as a seafood that can bring health benefits (EPA, 2022).

Risks

There are potential downsides to consuming shrimp.

Shrimp may contain contaminants 

Shellfish may contain a range of unwanted additives, including heavy metals and microplastics. The health effects of these substances aren’t completely understood, but excess mercury is known to impact the nervous system as well as heart and kidney health. A high intake of the metal during pregnancy can also negatively impact a baby’s brain and nervous system development. Shrimp is considered a low-mercury food, but it is still something of which to be aware.

Microplastics—which are tiny pieces of plastic—may impact immune and reproductive function and counter the body’s ability to fend off changes in cells that lead to disease.

Shrimp is a common allergen 

Shellfish is one of the eight foods that account for 90% of food allergies and serious allergic reactions in the US. Exposure to shrimp by someone who is allergic to shellfish can cause a severe reaction, including life-threatening anaphylaxis, which involves swelling of the throat, the inability to breathe, severely low blood pressure, and shock (FDA, 2022).

Tips for Consuming

To enjoy shrimp—and do so safely—it is important to keep these tips in mind so that you prevent food poisoning: (FDA, 2022)

  • Only buy shrimp that is refrigerated or displayed on a thick bed of fresh ice, ideally in a case or under a cover. The shrimp should be clear with a pearl-like color and little or no odor.
  • Remember that frozen shrimp can spoil if it thaws during transport or is left at warm temperatures for too long before cooking.
  • Cook shrimp to an internal temperature of 145° Fahrenheit. If you don’t have a food thermometer, be sure that the flesh is firm and clear.

To maximize heart benefits, the most important prep tip is to avoid frying. Add steamed or boiled shrimp to a variety of dishes, like soups, salads, tacos, and stir fries. Grill or sauté shrimp using heart-healthy avocado oil. Then, pair it with a generous portion of veggies and a healthful carb, like brown or wild rice, corn, or sweet potato. Shrimp is versatile, so it can be seasoned using a number of herbs and spices, including lemon, pepper, chili, lime, garlic, paprika, cumin, cilantro, mint, ginger, and turmeric.