Prawns-Nutrition And Benefits

Prawn is scientifically known as Aristaeomorpha foliacea, which is commonly known for small aquatic crustaceans, with an exoskeleton and ten legs, (i.e. a member of the order decapoda), some of which can be eaten. Prawns come only from freshwater and where some are smaller and some larger. Smaller ones and bigger ones are called Tiger Prawn or jumbo prawns. Prawns are generally found in all countries and nearly all the cuisines of the world lots of prawn’s recipes. Prawns are extremely delectable to eat as well as are beneficial to eat as well. They are exceptionally wealthy in protein and low in fats and calories.

Like any other seafood, prawns can also be cooked in a varied number ways. They can be grilled, broiled, fried, or steamed. You can either cook them with the vein or without it based on personal choice and taste. Similarly it can be cooked with or without the shell. They are used to make wholesome dishes that form a part of the main course.


Prawns are a rich source of selenium, one of the most effective antioxidants at maintaining healthy cells. They also contain high levels of Zinc, which is important to develop a healthy immune system. Eating prawns helps build strong bones because they contain phosphorous, copper and magnesium.

  • Calories: Prawns are extremely low in calories. 100g of prawns contains only about 115 calories. Chicken contains about twice as much and beef three times as much.
  • Protein: Eating prawns provides a complete protein. It includes all nine amino acids in the right proportion, that makes the body to function properly. In 100g of prawns there is about 25g of protein, which is approximately as a similar amount of chicken or beef.
  • Fat: Prawns contains almost three times more Omega 3 Fatty Acid than they do Omega 6 Fatty Acid. For this reason, they do not lead to higher cholesterol levels in the body due to their healthy fat profile, even they contain higher than average amounts of cholesterol. Studies have shown that foods with high amounts of Omega 3 are associated with reduced risk of heart attacks and lower blood pressure. In fact, the cholesterol contained in prawns is needed for a healthy diet.
  • Vitamins and Minerals: Prawns are a great source of Vitamins B-6, B-12 and Niacin, which help the body produce energy, build muscle and replenish red blood cells. Prawns contain significant amounts of iron, a mineral that is essential for the body to effectively distribute oxygen. And it helps reducing iron deficiencies that cause severe exhaustion are surprisingly widespread, especially for women.

Health Benefits

Prawn-based dishes are very common in Indian cuisine particularly since most people in India prefer to eat seafood and vegetables instead of meat. Now, it would be interesting to know what health benefits one can get from eating prawns. Here are those benefits:

1. Good For Heart

A person with a healthy heart is actually a happy person. It is a good thing that prawn can help you have a healthy heart. Prawn, like most seafood, is rich in Omega-3 fatty acids. These fatty acids prevent the heart from suffering from various diseases as well as improve cardiovascular circulation. Thus regular consumption of Prawn is quite beneficial for healthy Heart.

2. Weight Management

Prawns are low-calorie nutrition-rich food. A 100 g prawn diet has only 115 calories and a mere 1.72 g of fat. It also contains a good amount of zinc and iodine, deficiencies of which are associated with overeating and weight gain. These properties make prawns a good choice for your weight loss plan. 

3. Helps In strengthening bones

How many of you know that seafood’s are rich in calcium? Yes! calcium can be obtained from seafood. Calcium is needed for body for the strengthening and formation of bones. A lot of calcium is vital, in order to improve bone structure, for strong teeth and strong bones. Consume prawns regularly to get appropriate amount of calcium for the body.

4. Helps Build Muscles

Prawns contain a good amount of protein, that builds muscles, To perform any physical task protein is a important nutrient, it gives you well-built muscles. The good thing about prawns is being sources of protein is that they are low in carbs unlike other protein sources. So consume prawn frequently to get well-toned muscle.

5. Helps prevent cancer

Most deaths in the world are caused by the cancer. That is why every human must be very specific about what they eat. It is important to eat foods that fight against cancer. Prawn is one of those foods that help prevent cancer. It is rich in selenium, a content which prevent cancer cells from growing.

6. Helps fight Alzheimer’s disease

Alzheimer’s disease is one of those dreadful diseases that the aged are fighting today. Having someone in the family with Alzheimer’s disease is vile. They are not really the same since they do not know you anymore. Fatty acids obtained from eating prawn can help delay Alzheimer’s disease from striking.

7. Skin health

Prawns contains a good quality of minerals like: zinc and selenium and vitamin E and antioxidants. These are the main substances that contributes and improves healthy skin. If your skin is too dry or oily, then Prawn benefits your skin. It also controls active white blood cells and helps in wound healing.

8. Supports Immune health

Prawns contains higher levels of zinc, that keeps your immune system stay healthy. It treats the dead cells and tissue, and helps inner working of white blood cells.


  • Prawns are a wonderful source of vitamin B12. It is important for the body to get sufficient amounts of vitamin B12.
  • Slightest deficiency of this vitamin can lead to various problems including extreme fatigue, anemia, and even depression. Long term deficiencies have even been proven to result to brain damage.
  • Vitamin E obtained from prawn can help you have better-looking skin. Skin that looks smooth and fair is a sign of beauty. Vitamin E has also been proven to prevent wrinkles and keeps you younger.
  • The healthiest ways to cook prawns are to steam, boil, bake or grill them. And because of their relatively neutral taste profile, prawns make up the base protein in an extremely diverse set of healthy and tasty meals.
  • Frozen prawns take a lot of time to defrost and may not be as tasty as fresh prawns
  • It is important to note that a small percentage of people have a strong allergy to prawns, so if you find that you react negatively you should immediately contact a doctor.