What Are The Healthy Prawns Benefits?

Rebekah Pais

Rebekah Pais
Aug 2023

2 min read
Prawns Benefits

Table of content

Today, we’re going to discuss prawns’ benefits, recipes, and so much more!

Fisherman: Ajao bhai! Taza Taza Jinghe le lo
Mom: Look at those tiger prawns sonia!! Pocket-friendly as well as fresh too. Aj kuch mazedar konkan style jingha curry with dosa banate hai.
Sonia: Yaar mummy nahi! Prawns bhot heaty hai and mujhe aur pimples nahi chahiye abh.
Fisherman: Yeh heaty kya hotta hai beta?
Sonia: LOL Maushi, mera mathlbh body ke liye garam. And mom what if I like it a lot? Can I eat prawns everyday?
Mom: Ajkal ke bache diet ke naam pe yeh sab important dishes ko hi bhul gaye. Aap mujhe de do, chalte chalte isko thoda update deti hu.

If you’re living in a bubble like Sonia prawns has no such benefits but only heat and smell. You’re in a fix! Today, we’re going to explain what are the benefits of eating prawns and how to add them to your diet.

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Prawns AKA Shrimp – In Hindi झींगे – In Marathi कोळंबी

Exploring Prawns Benefits

Prawns have many healthy as well as nutritional benefits that we may not even know of. They are super rich in protein and also support muscle growth. Along with being omega 3 rich food, they help contribute to good heart health too. 

Wish to know Is prawn good for health? 

Let’s look into a few more health benefits of prawns

1. Rich In Omega 3 Fatty Acids

Particularly in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), these acids contribute to good heart health. These acids help in reducing inflammation as well as improving blood vessel function, etc.

2. Low In Calories

Prawns are relatively low in calories as well as making them an excellent option for individuals looking to manage their weight. Their low-calorie content, combined with high protein levels, can help you feel full as well as satisfied without consuming excess calories.

3. Rich In Antioxidants

Prawns contain the antioxidant astaxanthin, which gives them their reddish color. Astaxanthin’s potent antioxidant properties are renowned for safeguarding cells against oxidative stress and lowering the risk of chronic diseases.

4. Essential Vitamins And Minerals

Prawns are a good source of essential nutrients as well as including vitamin B12, which is crucial for nerve function and red blood cell production. They also provide vitamin E, essential for skin health and immune function, as well as minerals like selenium, zinc, and phosphorus that support various bodily processes.

5. Brain Health And Cognitive Function

Prawns are also a brain boosting food with DHA that plays a significant role in brain health. DHA is a structural component of brain tissue and is associated with cognitive function, and memory, as well as even helping reduce the risk of neurodegenerative diseases.

6. Bone Health

Prawns contain calcium, phosphorus, and protein, all of which contribute to maintaining strong as well as healthy bones. Adequate intake of these nutrients is essential for preventing conditions like osteoporosis.

7. Thyroid Function

Prawns are a good source of iodine, a mineral that is crucial for thyroid function. The thyroid gland requires iodine to produce thyroid hormones, which regulate metabolism and various physiological processes.

8. Blood Health

Prawns provide iron, an essential mineral for the production of hemoglobin in red blood cells. Adequate iron intake is necessary to prevent anemia as well as maintain healthy oxygen transport in the body.

9. Skin Health

The combination of antioxidants, vitamins (such as vitamin E), and omega-3 fatty acids in prawns can contribute to healthy skin by reducing inflammation and promoting collagen production.

10. Support During Pregnancy

Prawns are a good source of vitamin B12 food and protein, which are important for fetal brain development and overall growth during pregnancy. However, pregnant individuals should consult a healthcare provider before making dietary changes.

11. Eye Health

Prawns contain nutrients like vitamin E and zinc, which are beneficial for maintaining good eye health as well as may help reduce the risk of age-related eye disorders.

Types Of Prawns?

In India, there are several types of prawns that are commonly consumed as well as enjoyed as part of various regional cuisines. Here are some of the prominent types of prawns found in India:

1. Black Tiger Prawns (Penaeus monodon)

Known for their large size as well as distinct dark stripes, black tiger prawns are popular in Indian coastal regions. Their rich flavor makes them a frequent ingredient in a variety of dishes.

2. Indian White Prawns (Fenneropenaeus indicus)

Also known as ‘karanjia’ or ‘vannamei’ prawns, these are a commonly farmed variety in India. They have a mild taste and are preferred for their tender texture.

3. Pink Prawns

Pink prawns are commonly found in India’s coastal areas. They have a delicate flavor and are often used in curries, stir-fries, as well as seafood salads.

4. Scampi Prawns (Metapenaeus spp.)

These prawns are smaller in size and are often referred to as “Galda” or “Zinga” in different regions. They are used in various traditional dishes and are known for their distinct flavor.

5. Flower Prawns (Penaeus semisulcatus)

These prawns are characterized by their curved shape as well as reddish-brown color. They have a slightly sweet taste and are used in coastal cuisines.

6. Tiger Prawns (Penaeus spp.)

Different varieties of tiger prawns are found in Indian waters, each with a unique flavor profile. They are commonly used in Indian seafood preparations.

7. Brown Prawns (Metapenaeus spp.)

Brown prawns are known for their nutty flavor and are often used in curries as well as traditional dishes in coastal regions.

8. Karikkadi Prawns (Parapenaeopsis spp.)

These small prawns are commonly found in the southern coastal areas of India. They are used in curries, fries, and other local dishes.

9. River Prawns (Macrobrachium spp.)

People use these freshwater prawns extensively in regional cuisines, particularly in dishes from states like Kerala. They can be found in rivers and inland water bodies.

10. Banana Prawns (Penaeus merguiensis)

These prawns have a distinctive banana-like shape and are found in the coastal waters of India. They have a mild flavor and are used in a variety of dishes.

The Nutritional Benefits Of Prawns

Prawns are a nutrient-rich seafood option that offers several important nutritional components. Let’s understand what are the nutritional value of prawns.

1. Protein

Prawns are a great source of high-quality protein, with about 25-30 grams of protein per 100 grams serving. Protein is essential for building and repairing tissues, supporting muscle health, as well as maintaining a strong immune system.

2. Omega-3 Fatty Acids

Prawns contain omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are beneficial for heart health, brain function, and reducing inflammation.

3. Calories

Prawns are relatively low in calories, providing approximately 85-100 calories per 100 grams serving, making them a suitable option for calorie-conscious individuals.

4. Fat

Prawns have a low-fat content, with only around 1-2 grams of fat per 100 grams serving. The fat they do contain is primarily unsaturated, including omega-3 fatty acids.

5. Vitamins

Prawns are a good source of essential vitamins such as vitamin B12, which is crucial for nerve health and red blood cell production. They also contain vitamin E, a potent antioxidant that supports skin health and immune function.

6. Minerals

Prawns provide important minerals like selenium, which acts as an antioxidant and supports thyroid function, and zinc, necessary for immune function, wound healing, as well as cellular growth.

7. Iodine

Prawns are a notable source of iodine, a mineral essential for thyroid hormone production, which regulates metabolism as well as promotes proper physiological function.

8. Astaxanthin

The reddish color of prawns originates from the antioxidant astaxanthin, known for its linked health benefits, including guarding against oxidative stress and countering inflammation.

9. Cholesterol

While prawns contain dietary cholesterol, their impact on blood cholesterol levels appears to be modest due to their omega-3 fatty acid content.

Incredible Weight Loss Journey Of Komal

Today, let’s read about the incredible transformation and how we recommend she follow a diet plan for weight loss for females. This success story of Komal whose full name is ‘Komaldeep’ who lost 14 Kg in just 90 days without any workout.

Is Calorie Counting The Best Way To Lose Weight?

While calorie counting can be a helpful tool for weight management, it’s essential to consider the quality of calories consumed. Focusing solely on numbers might overlook vital nutrients and overall nutritional balance. 

Combining mindful eating, portion control, as well as a balanced diet can provide a more holistic approach to sustainable and effective weight loss.

Let’s learn more!

Prawns Recipes By Fitelo

Exploring nutritious prawn recipes can be a delightful journey toward better health. From zesty grilled prawn skewers to vibrant prawns as well as vegetable stir-fries, these recipes combine flavor and well-being for a satisfying culinary experience that supports your nutritional goals. 

Spicy Grilled Prawns Salad Recipe

The scrumptious weekend getaway Spicy Grilled Prawns salad recipe will be a delicious rollercoaster ride for your taste buds.

Delicious Pot Shrimps And Broccoli

What makes Pot Shrimp and Broccoli so special? Is it the way the flavors meld together in perfect harmony? Or perhaps the ease of preparation that makes it so appealing? No matter the reason give it a try and see what all the fuss is about. Your taste buds will thank you!

Wrapping It Up For Prawns Benefits

Incorporating prawns into your diet offers a flavorful and nutritious way to enhance your overall health and support your weight loss journey. 

Prawns provide a wealth of benefits, from being an excellent source of high-quality protein that aids in muscle development as well as repair, to their omega-3 fatty acids that promote heart health and aid in weight management. 

Packed with essential vitamins, minerals, as well as antioxidants, prawns contribute to stronger immunity, bone health, and skin vitality. 

By savoring delicious prawn dishes, you’re not only indulging your taste buds but also nourishing your body with a lean, nutrient-dense option that aligns perfectly with your health and weight goals.

Fun Facts

Rotis for weight loss is the best and the most integral part of our lifestyle for ages. Whole wheat chapatis are nutritious and rich in fiber as well as antioxidants.

Frequently Asked Questions

What Are The Benefits Of Eating Prawns?

Prawns have many healthy and nutritional benefits that we may not even know of. They are super rich in protein and also support muscle growth. Along with their amazing omega-3 richness, they help contribute to good heart health too. 

Let’s look into a few more health benefits of prawns

  1. Rich In Omega 3 Fatty Acids
  2. Low In Calories
  3. Rich In Antioxidants
  4. Essential Vitamins And Minerals
  5. Brain Health And Cognitive Function

Can I Eat Prawns Every Day?

Eating prawns in moderation as part of a balanced diet can be beneficial due to their rich nutritional profile. However, consuming prawns every day may lead to potential concerns, such as excessive cholesterol intake or allergies for some individuals. It’s advisable to vary your protein sources and consult a healthcare professional to ensure your diet meets your specific needs and health goals.

Is Prawn Good Or Bad?

Prawns can be a nutritious addition to your diet when consumed in moderation. They are a low-calorie source of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals. However, prawns are relatively high in dietary cholesterol, so individuals with specific health conditions or concerns about cholesterol levels should consume them in moderation and as part of a balanced diet. 

What To Avoid When Eating Prawns?

When enjoying prawns, it’s important to avoid overcooking, as this can lead to a tough and rubbery texture. Additionally, be cautious with excessive consumption due to their cholesterol content, especially if you have existing heart health concerns. To ensure food safety, avoid consuming raw or undercooked prawns to prevent the risk of foodborne illnesses. Lastly, steer clear of high-calorie, deep-fried, or heavily processed prawn dishes that can negate their health benefits.

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Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming and a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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