Prawns are a healthy source of protein, vitamins and minerals such as iodine.
Health Benefits of Prawns:
Pare a useful source of some harder-to-get trace minerals, such as iodine, zinc and selenium. We need iodine to support the correct function of the thyroid gland, while zinc and selenium support the immune system.
- Protein-Rich: Prawns are an excellent source of lean protein, essential for muscle development and overall health.
- Low in Calories: They are low in calories and fat, making them a nutritious and satisfying choice for weight-conscious individuals.
- Omega-3 Fatty Acids: Prawns contain omega-3 fatty acids, which support heart health and brain function.
- Vitamins and Minerals: They provide essential nutrients such as vitamin B12, iodine, and selenium for overall well-being.
- Antioxidants: Prawns contain antioxidants like astaxanthin, which help protect cells from damage.
- Trace Nutrients: Prawns are a useful source of minerals, like iodine, zinc and selenium, which can be harder to get through other foods. Iodine is essential for thyroid function, and zinc and selenium support immune health.
Nutrient Content per 100g of Cooked Prawns:
- Calories: Approximately 99 calories
- Protein: Approximately 20.3 grams
- Carbohydrates: Approximately 0.9 grams
- Sugars: Approximately 0 grams
- Fat: Approximately 1.4 grams
- Saturated Fat: Approximately 0.2 grams
- Monounsaturated Fat: Approximately 0.3 grams
- Polyunsaturated Fat: Approximately 0.4 grams
- Cholesterol: Approximately 189 milligrams
- Sodium: Approximately 119 milligrams
- Potassium: Approximately 170 milligrams
- Phosphorus: Approximately 190 milligrams
- Calcium: Approximately 40 milligrams
- Magnesium: Approximately 34 milligrams
- Iron: Approximately 2.6 milligrams
- Zinc: Approximately 1.3 milligrams
- Copper: Approximately 0.1 milligrams
- Selenium: Approximately 35.1 micrograms
- Vitamin B12: Approximately 1.9 micrograms
- Vitamin D: Varies (depending on preparation and exposure to sunlight)
Prawns' pink colour comes from the anti-inflammatory compound astaxanthin.
Easy Ways to Include Prawns in Your Diet:
- Garlic Butter Prawns: Sauté prawns in garlic-infused butter.
- Prawn Stir-Fry: Create a vibrant stir-fry with prawns, colourful vegetables, and your favourite sauce.
- Prawn Curry: Make a flavorful curry with prawns, coconut milk, and a medley of spices.
- Prawn Cocktail: Serve chilled prawns with a zesty sauce.
- Prawns in White Wine: Cook prawns in a buttery garlic and white wine sauce, then serve over zucchini pasta.
- Grilled Prawns: Grill prawns with a light marinade and serve with rice.
- Prawn Tacos: Fill soft tortillas with grilled or sautéed prawns, slaw, and a creamy sauce.
Nutritionist Tips!
Prawns provide about 22 times the vitamin E levels of either chicken or beef. This fat-soluble nutrient acts as an antioxidant and may protect against cancer.