Prawns (Small) – Nutritional Information
Small prawns are a delicious and versatile seafood choice, often incorporated into various cuisines for their tender texture and delicate flavor. Packed with protein, essential minerals, and a modest amount of healthy fats, they are a nutritious option for many dishes, from salads to stir-fries. Below is a detailed breakdown of the nutritional profile of small prawns.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 70.98 kcal |
| Protein | 13.07 g |
| Total Fat | 0.78 g |
| Saturated Fats | 0.20 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 67.99 mg |
| Iron | 0.87 mg |
| Magnesium | 26.91 mg |
| Phosphorus | 192.0 mg |
| Potassium | 224.0 mg |
| Sodium | 77.71 mg |
| Zinc | 0.87 mg |
| Copper | 0.14 mcg |
| Manganese | 0.02 mg |
| Selenium | 19.92 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.01 mg |
| Riboflavin (B2) | 0.03 mg |
| Niacin (B3) | 0.54 mg |
| Vitamin B6 | 207.0 mcg |
| Folate (B9) | 1306.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 1.75 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Prawns, being a type of shellfish, are known allergens for certain individuals. It’s essential to ensure that people with shellfish allergies avoid consumption to prevent adverse reactions. Prawns may also contain trace amounts of other allergens if processed in facilities that handle different types of seafood.
Dietary Preferences
- Gluten-Free: Small prawns are naturally gluten-free, making them a safe option for those with celiac disease or gluten sensitivity.
- Low-Carb: With negligible carbohydrates, small prawns are an excellent choice for low-carb diets like keto or paleo.
- High-Protein: Prawns are rich in high-quality protein, perfect for those seeking to increase their protein intake for muscle repair and growth.
- Low-Fat: The fat content in prawns is minimal, and the fats present are primarily unsaturated, making them a healthy addition to any diet.
Advice
When cooking small prawns, be mindful not to overcook them, as this can cause them to become tough and rubbery. Prawns are best when lightly sautéed or quickly grilled. They pair wonderfully with a variety of herbs, spices, and citrus to enhance their natural flavors.
For a healthier meal, try pairing prawns with fiber-rich vegetables, whole grains, or incorporating them into a fresh salad. Prawns are versatile and can be easily adapted to fit various cuisines, from Mediterranean to Asian-inspired dishes.
Conclusion
Small prawns are a nutrient-dense seafood option, offering a good balance of protein, essential minerals, and healthy fats. With their low calorie and fat content, they make an excellent choice for individuals looking to maintain or improve their health. Whether you’re preparing a quick weeknight dinner or a festive dish, small prawns can elevate your meals with their delicate taste and nutritional benefits.
