Hey there, keto friends! I’ve got some great news for all you seafood lovers out there – shrimp is absolutely keto-friendly! As someone who’s been following the keto diet for years and helping others navigate their low-carb journey I’m excited to share everything you need to know about enjoying shrimp while staying in ketosis.
Quick Answer
Shrimp is perfectly fine on a keto diet with only 0.2 grams of net carbs per 3-ounce serving. It’s also packed with protein (20g) and essential nutrients, making it an excellent choice for keto dieters.
Nutritional Profile of Shrimp
Let’s break down what you’re getting in a 3-ounce serving of shrimp
| Nutrient | Amount |
|---|---|
| Calories | 84 |
| Net Carbs | 0.2g |
| Protein | 20g |
| Fat | 1g |
| Cholesterol | 211mg |
| Sodium | 94mg |
Health Benefits of Eating Shrimp on Keto
When we’re following a keto diet it’s not just about counting carbs. Here’s why shrimp is such a fantastic choice
- Weight Loss Support: With only 84 calories per serving and practically zero carbs, shrimp helps you maintain your caloric deficit while staying full.
- Muscle Building: The 20g of protein per serving is perfect for maintaining and building muscle mass.
- Heart Health: Contains omega-3 fatty acids, potassium, and iron that work together to support cardiovascular health.
- Rich in Nutrients: Packed with:
- Selenium (78% RDI)
- Vitamin B12 (78% RDI)
- Phosphorus (36% RDI)
- Zinc (23% RDI)
- Copper (21% RDI)
Best Ways to Prepare Keto-Friendly Shrimp
Ya know what’s great about shrimp? There are so many ways to cook it while keeping it keto! Here are some of my fave methods:
1. Grilled Shrimp
- Toss with olive oil and seasonings
- Grill until pink
- Net carbs: ~0.2g per serving
2. Shrimp Scampi
- Sauté in butter and garlic
- Add lemon and parsley
- Serve over zucchini noodles
- Net carbs: 0.01g per cup (without noodles)
3. Keto Coconut Shrimp
- Use unsweetened coconut and keto-friendly breading
- Air fry or bake
- Watch portions of coating
Carb Counts in Popular Shrimp Dishes
Not all shrimp dishes are created equal! Here’s what you need to watch out for:
- Plain Boiled Shrimp: 1.4g carbs per 3oz
- Grilled Shrimp: 1.3g carbs per 3oz
- Traditional Fried Shrimp: 40g carbs (avoid!)
- Restaurant Coconut Shrimp: 31g carbs (make keto version at home)
- Shrimp Cocktail: Watch the sauce! (19g carbs per 1/4 cup of cocktail sauce)
Tips for Keeping Shrimp Keto-Friendly
- Choose Simple Preparations: Boiling, grilling, or sautéing are best
- Watch Your Sauces: Many store-bought sauces contain hidden carbs
- Skip the Breading: Traditional breaded shrimp isn’t keto-friendly
- Make Your Own Marinades: Control ingredients and carb content
- Pair with Keto Sides: Choose low-carb vegetables or cauliflower rice
Easy Keto Shrimp Recipe Ideas
Here are some quick and tasty ways I love to prepare shrimp:
Keto Shrimp Stir-Fry
- Sauté shrimp with low-carb veggies
- Use coconut aminos instead of soy sauce
- Serve over cauliflower rice
Cajun Shrimp Lettuce Wraps
- Season shrimp with Cajun spices
- Wrap in lettuce leaves
- Top with avocado and lime
Garlic Butter Shrimp
- Cook in butter and minced garlic
- Add fresh herbs
- Serve with asparagus
Common Questions About Shrimp on Keto
Q: How much shrimp can I eat on keto?
A: You can eat quite a bit! With only 0.2g carbs per 3oz serving, shrimp fits easily into your daily carb limit.
Q: Is frozen shrimp okay?
A: Yep! Just check the label to ensure no added ingredients or coatings.
Q: Can I eat shrimp cocktail on keto?
A: The shrimp is fine, but traditional cocktail sauce is high in carbs. Make your own with sugar-free ketchup!
The Bottom Line
Shrimp is definitely a keto-friendly superstar! It’s super low in carbs, packed with protein, and loaded with nutrients. Just be mindful of how you prepare it and what sauces you use, and you’re good to go!
Remember, while shrimp is amazing for keto, variety is key to a healthy diet. Mix it up with other low-carb proteins and always listen to your body’s needs.
Now, who’s ready to cook some delicious keto shrimp dishes? I know I am!
Would you like me to explain or break down any part of this article further?
Green leafy vegetables
Green leafy veggies are low in carbs and rich sources of vitamins, minerals, and antioxidants.
In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.
Greens add bulk to your meals without drastically increasing the carb count. Additionally, herbs like oregano and rosemary add ample flavor with almost no carbs.
Here are some keto-friendly leafy greens:
- Salad greens: lettuce, baby spinach, arugula, escarole, and frisee
- Cooking greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage
- Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass
Several varieties of peppers exist, all of which are appropriate for the keto diet. While they’re technically fruits, they’re treated like vegetables in cooking.
Small hot peppers add spice to recipes, and jalapeños are ideal for making keto-friendly appetizers. You can use larger, mild peppers such as bell peppers and poblanos in numerous dishes, or stuff them to make flavorful low carb main dishes.
Summer squashes, such as yellow squash and zucchini, are versatile and low in carbs.
In fact, zucchini is extremely popular on keto. Using a spiralizer, you can make zucchini noodles, which are an excellent substitute for pasta or noodles.
You can grate zucchini to make a rice alternative or add it to baked goods without affecting the flavor. You can also slice it thinly using a mandoline, then toss it with olive oil, salt, and pepper to enjoy it as a cold salad.
1 Unsweetened coffee and tea
Coffee and tea are healthy, carb-free drinks.
They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood.
Coffee may also reduce the risk of diabetes, though more research is needed to understand this link.
Adding cream or half-and-half to coffee or tea is fine, but limit “light” versions because they’re typically made with nonfat milk and high carb flavorings.