Prawns Protein Per 100g

Prawns - India is a land of diverse culinary traditions, and seafood holds a special place in many coastal cuisines. 

Among these treasures from the sea, prawns stand out not just for their taste but also for their impressive nutritional value, especially their high protein content.

 In a country where protein consumption is often underestimated, knowing how much protein is in commonly consumed foods like prawns can help Indians make better dietary choices.

In this comprehensive blog post, we'll explore the protein content in prawns per 100g and its implications for Indian health and fitness goals.

Whether you're looking to build muscle, lose weight, or simply stay healthy, prawns might just be the perfect addition to your plate.

Let’s explore this in detail under six main subheadings:

Protein in 100g of Prawns

Prawns are considered one of the best lean sources of animal protein.

On average, Prawns provide about 24g of high-quality protein per 100g, making them a lean, low-calorie source ideal for muscle building and weight loss. 

This makes them a powerhouse for those looking to boost their protein intake without consuming too much fat.

To give you context:

• 100g of Chicken Breast (cooked) has about 27g of protein.

• 100g of Paneer (Indian cottage cheese) offers around 18g of protein.

• 1 large egg (50g) contains roughly 6g of protein.

Compared to these common Indian sources, prawns are clearly a top-tier protein source, especially because they are low in calories and virtually free of carbohydrates.

This makes them suitable for various Indian diets whether vegetarian-turned-non-vegetarian eaters looking for lean protein, or fitness-focused youth trying to meet their daily macronutrient goals.

Health Benefits of Prawns Beyond Protein

While the protein content in prawns per 100g is their main highlight, prawns bring along a lot more to the table:

🌟 Low in Calories and Fat

Prawns are very low in calories. A 100g serving of cooked prawns provides around 100 calories only, making them ideal for weight loss diets. Unlike red meats, they contain very little saturated fat.

🌟 Rich in Omega-3 Fatty Acids

They offer a good dose of EPA and DHA, which are omega-3 fatty acids known for supporting heart health and brain function.

This is crucial for Indians who typically consume more omega-6 fatty acids and not enough omega-3s.

🌟 Packed with Vitamins and Minerals

Prawns are a source of:

• Vitamin B12, important for nerve function and energy.

• Iron, vital for hemoglobin production especially relevant for Indian women, many of whom suffer from iron-deficiency anemia.

• Selenium, a powerful antioxidant that helps fight inflammation.

• Zinc and Phosphorus support immunity and bone health.

These benefits make prawns a wholesome, nutrient-dense food worth including in any Indian meal plan.

Protein Needs in the Indian Diet: Why Prawns Can Help

There’s a growing concern among nutritionists that India is facing a protein deficiency crisis.

According to the Indian Market Research Bureau, over 70% of Indians consume inadequate protein daily. Reasons include:

• Reliance on cereals and pulses.

• Vegetarian-dominated diets.

• Misinformation around protein needs.

So, how much protein should an average Indian consume?

• The RDA (Recommended Dietary Allowance) for protein is about 0.8g per kg of body weight per day.

• For an average Indian adult weighing 60kg, this translates to 48g of protein daily.

• If you’re active or aiming to lose fat or build muscle, your requirement could rise to 1.2–2g per kg, i.e., up to 120g per day for the same person.

In this context, a 100g portion of prawns gives you half your day’s minimum protein is incredibly efficient.

Including prawns in 2–3 meals per week can significantly reduce your risk of protein deficiency.

Best Ways to Include Prawns in the Indian Diet

The beauty of prawns lies in their versatility. Here are some popular and healthy ways to include prawns in Indian meals:

✅ Prawn Curry (Jhinga Masala)

A staple in many Indian households, this dish is protein-rich and customizable. Cook it with less oil and more vegetables for a balanced plate.

✅ Prawn Stir-Fry

Quick to cook and delicious, this method preserves the nutrients while keeping it low-calorie. Pair with brown rice or chapati for a complete meal.

✅ Prawn Salad or Wrap

Use grilled prawns with chopped vegetables, curd dressing, or in whole wheat wraps. Great for lunchboxes or gym-goers.

✅ Tandoori Prawns

Marinate prawns in curd, garlic, ginger, and Indian spices, then grill. It’s a protein-packed snack with minimal oil.

✅ Prawn Pulao or Biryani

Even classic indulgences can be healthy if you balance portions. Add vegetables and reduce rice quantity slightly.

Remember: prawns cook quickly, usually in 5-7 minutes. Overcooking can lead to nutrient loss and a rubbery texture.

Addressing Common Concerns: Are Prawns Safe and Healthy?

Some Indians hesitate to eat prawns due to misconceptions around cholesterol, allergies, and contamination.

Let’s clear these up:

✔️ Do Prawns Increase Cholesterol?

Yes, prawns contain dietary cholesterol, but they are low in saturated fat, which is the real culprit for increasing blood cholesterol levels.

Studies show that for most people, prawns do not negatively affect heart health. Their omega-3 content can be protective.

✔️ What About Allergies?

Shellfish allergies are real but not very common in the general Indian population. If you’ve never reacted to prawns, it’s likely safe. Always try small quantities first if unsure.

✔️ Are They Contaminated with Heavy Metals?

Prawns farmed responsibly or sourced from clean waters (like those from Kerala, Andhra, or West Bengal coasts) are generally safe.

Always buy from a reliable vendor and look for freshness, firm texture, and an ocean-like smell are good signs.

Prawns vs Other Indian Protein Sources: A Comparison

Let’s compare prawns with some commonly consumed Indian protein foods on a per 100g basis:

As you can see, prawns are one of the most protein-dense foods available in Indian kitchens, with fewer calories than many other protein sources.

They also combine well with traditional Indian flavors, making them not just healthy but also culturally compatible.

Final Thoughts

In India, where protein consumption often takes a backseat to carbs and fats, prawns emerge as a shining nutritional hero.

With 24g of protein per 100g, they’re a lean, tasty, and versatile source of high-quality protein that fits seamlessly into the Indian plate.

 Whether you're a fitness enthusiast, a busy professional, or someone simply looking to improve your nutrition, prawns can be a smart and sustainable addition to your diet.

So the next time you head to the market or scroll through your food delivery app, remember: a plate of prawns isn’t just delicious, it’s a protein powerhouse waiting to nourish your body.