Tiger Prawns: A Nutrient-Rich Seafood Delight
Tiger prawns are a popular seafood choice that adds a delicate, sweet flavor to a wide variety of dishes. Packed with high-quality protein and low in fat, they are an excellent option for anyone looking to enjoy a healthy, nutritious meal. Below is a detailed look at the nutritional content of tiger prawns, providing insight into their benefits and versatility as an ingredient.
Nutritional Information for Tiger Prawns
| Nutrient | Amount per 100g |
|---|---|
| Energy | 67.88 kcal |
| Protein | 14.24 g |
| Fat | 0.66 g |
| Saturated Fats | 0.13 g |
| Carbohydrates | 0.00 g |
| Fiber | 0.00 g |
| Sugar | 0.00 g |
| Calcium | 57.90 mg |
| Iron | 0.84 mg |
| Magnesium | 22.94 mg |
| Phosphorus | 155.00 mg |
| Potassium | 149.00 mg |
| Sodium | 80.77 mg |
| Zinc | 1.02 mg |
| Copper | 0.39 mcg |
| Manganese | 0.08 mg |
| Selenium | 14.69 mcg |
| Vitamin C | 0.00 mg |
| Thiamin (B1) | 0.01 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 1.28 mg |
| Vitamin B6 | 216.00 mcg |
| Folate | 1875.00 mcg |
| Vitamin B12 | 0.00 mcg |
| Vitamin A | 0.00 mcg |
| Vitamin E | 1.65 mg |
| Vitamin D2 | 0.00 mcg |
Key Nutritional Benefits
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Protein Powerhouse: With 14.24 grams of protein per 100 grams, tiger prawns are an excellent source of lean protein, essential for muscle repair, immune support, and overall health.
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Low in Fat and Carbs: Tiger prawns are low in total fat (0.66 g) and contain no carbohydrates or sugars, making them a great choice for those following low-carb or ketogenic diets.
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Rich in Essential Minerals: These prawns are packed with vital minerals such as calcium (57.9 mg), iron (0.84 mg), and magnesium (22.94 mg), supporting bone health, oxygen transport, and muscle function.
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Sodium and Potassium Balance: With 149 mg of potassium and 80.77 mg of sodium, tiger prawns can help maintain electrolyte balance and hydration.
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Selenium and Zinc: These two trace elements are essential for antioxidant activity, boosting immunity, and supporting cellular health.
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Vitamins B6 and Folate: With 216 mcg of Vitamin B6 and 1875 mcg of folate, tiger prawns contribute to metabolic health, nerve function, and red blood cell production.
Dietary Preferences and Allergen Information
- Allergen Information: Tiger prawns are classified as a shellfish and may cause allergic reactions in individuals with shellfish allergies. Always check for allergies before serving.
- Dietary Preferences: Tiger prawns fit well in a variety of diets, including:
- Low-Carb and Ketogenic: As they contain no carbohydrates, they are ideal for low-carb and ketogenic diets.
- High-Protein Diets: Perfect for those aiming to increase protein intake without adding excess fat or carbs.
- Gluten-Free: Naturally gluten-free, making them a safe option for those with gluten sensitivities or celiac disease.
Advice on Preparation and Cooking
Tiger prawns can be enjoyed in a variety of dishes, from light salads to hearty stews. When preparing them, ensure they are properly cleaned and deveined to enhance texture and flavor. For the best results, tiger prawns can be grilled, sautéed, or boiled, as their delicate flavor pairs well with garlic, citrus, and herbs.
- Grilling: Marinate prawns in olive oil, garlic, lemon juice, and a pinch of paprika for 15–20 minutes before grilling for a smoky, flavorful taste.
- Sautéing: Sauté prawns with your favorite vegetables and seasonings for a quick, nutrient-packed stir-fry.
- Boiling: Boil tiger prawns for a few minutes until pink and tender, perfect for adding to soups, pastas, or salads.
Conclusion
Tiger prawns are an excellent seafood option, providing a high-quality source of protein and essential nutrients with minimal fat and carbohydrates. Whether you’re following a low-carb, high-protein, or gluten-free diet, tiger prawns offer versatility and nutritional value. Their light, sweet flavor makes them an ideal addition to any meal, from elegant dinner parties to casual family gatherings. Always ensure that they are properly cooked and handled to maximize their deliciousness and health benefits.
