When it comes to healthy eating, few combinations are as popular as shrimp and broccoli. This dynamic duo is not only delicious, but it’s also packed with nutrients and low in calories. But have you ever wondered exactly how many calories are in shrimp and broccoli? In this article, we’ll delve into the nutritional details of this popular pairing and explore the calorie count of each ingredient.
The Nutritional Benefits of Shrimp
Shrimp is an excellent source of protein, making it a great option for those looking to increase their protein intake. It’s also low in fat and calories, with a single serving of cooked shrimp containing approximately 120 calories. But that’s not all – shrimp is also rich in various vitamins and minerals, including:
- Selenium: an antioxidant that helps protect cells from damage
- Vitamin B12: essential for the production of red blood cells
- Iron: crucial for healthy red blood cells
- Zinc: important for immune function and wound healing
In addition to its nutritional benefits, shrimp is also a versatile ingredient that can be prepared in a variety of ways. Whether you prefer it grilled, sautéed, or stir-fried, shrimp is a great addition to any meal.
Shrimp Nutrition Facts
Here’s a breakdown of the nutritional facts for a single serving of cooked shrimp (approximately 3 ounces or 85g):
| Nutrient | Amount |
| — | — |
| Calories | 120 |
| Protein | 19g |
| Fat | 1.5g |
| Saturated Fat | 0.5g |
| Cholesterol | 150mg |
| Sodium | 200mg |
| Carbohydrates | 0g |
| Fiber | 0g |
| Sugar | 0g |
The Nutritional Benefits of Broccoli
Broccoli is a nutrient-dense superfood that’s packed with vitamins, minerals, and antioxidants. It’s an excellent source of:
- Vitamin C: essential for immune function and collagen production
- Vitamin K: crucial for blood clotting and bone health
- Fiber: important for healthy digestion and satiety
- Cancer-fighting compounds: broccoli contains a group of compounds called glucosinolates, which have been shown to have anti-cancer properties
In addition to its nutritional benefits, broccoli is also low in calories and rich in fiber, making it a great addition to any weight loss diet.
Broccoli Nutrition Facts
Here’s a breakdown of the nutritional facts for a single serving of cooked broccoli (approximately 1 cup or 55g):
| Nutrient | Amount |
| — | — |
| Calories | 55 |
| Protein | 2g |
| Fat | 0.5g |
| Saturated Fat | 0g |
| Cholesterol | 0mg |
| Sodium | 50mg |
| Carbohydrates | 11g |
| Fiber | 5g |
| Sugar | 1g |
Calorie Count of Shrimp and Broccoli
So, how many calories are in shrimp and broccoli? The answer depends on the serving size and cooking method. Here’s a breakdown of the approximate calorie count for different serving sizes:
- 1 cup cooked broccoli: 55 calories
- 3 ounces cooked shrimp: 120 calories
- 1 cup cooked shrimp and broccoli (stir-fried with 1 tablespoon olive oil): 220 calories
- 1 cup cooked shrimp and broccoli (stir-fried with 2 tablespoons olive oil): 300 calories
As you can see, the calorie count of shrimp and broccoli can vary depending on the cooking method and serving size. However, in general, this combination is relatively low in calories and rich in nutrients.
Tips for Cooking Shrimp and Broccoli
Here are some tips for cooking shrimp and broccoli to minimize calorie intake:
- Use a small amount of oil: instead of using a lot of oil to stir-fry your shrimp and broccoli, try using a small amount of olive oil or avocado oil.
- Choose low-calorie seasonings: instead of using high-calorie sauces, try using low-calorie seasonings like lemon juice, garlic, and ginger.
- Cook with aromatics: cooking with aromatics like onions, garlic, and ginger can add flavor to your dish without adding calories.
Health Benefits of Shrimp and Broccoli
The combination of shrimp and broccoli provides a range of health benefits, including:
- Weight loss: the low calorie count and high protein content of shrimp and broccoli make it an ideal combination for those looking to lose weight.
- Improved heart health: the omega-3 fatty acids in shrimp and the fiber in broccoli can help lower cholesterol levels and improve heart health.
- Anti-cancer properties: the glucosinolates in broccoli have been shown to have anti-cancer properties, while the selenium in shrimp can help protect cells from damage.
- Improved digestion: the fiber in broccoli can help promote healthy digestion and prevent constipation.
Shrimp and Broccoli Recipes
Here are some delicious and healthy shrimp and broccoli recipes to try:
- Shrimp and Broccoli Stir-Fry: stir-fry 1 cup broccoli, 1/2 cup cooked shrimp, and 1 tablespoon olive oil with 1 clove garlic and 1 tablespoon soy sauce. Serve over brown rice.
- Shrimp and Broccoli Soup: sauté 1 cup broccoli, 1/2 cup cooked shrimp, and 1 onion in 2 tablespoons olive oil. Add 4 cups chicken broth and simmer until the vegetables are tender. Blend until smooth.
- Shrimp and Broccoli Salad: toss 1 cup cooked shrimp, 1 cup broccoli, and 1/2 cup cherry tomatoes with 2 tablespoons olive oil and 1 tablespoon lemon juice.
In conclusion, the combination of shrimp and broccoli is a nutritious and delicious addition to any meal. With its low calorie count and high protein content, it’s an ideal combination for those looking to lose weight or improve their overall health. Whether you prefer it stir-fried, sautéed, or steamed, shrimp and broccoli is a great way to add some variety to your diet.
What are the nutritional benefits of combining shrimp and broccoli in a meal?
Combining shrimp and broccoli in a meal provides a nutrient-dense and balanced mix of protein, vitamins, and minerals. Shrimp is an excellent source of lean protein, low in saturated fat, and rich in selenium, vitamin B12, and omega-3 fatty acids. Broccoli, on the other hand, is packed with vitamins C and K, fiber, and cancer-fighting compounds like sulforaphane.
Together, shrimp and broccoli offer a range of health benefits, including supporting heart health, reducing inflammation, and boosting the immune system. The combination also provides a feeling of fullness and satisfaction, making it an excellent choice for those looking to manage their weight or follow a healthy diet.
How many calories are in a serving of shrimp and broccoli?
A serving size of cooked shrimp (about 3 ounces or 85g) contains approximately 120-140 calories. A serving size of steamed broccoli (about 1 cup or 55g) contains around 55 calories. When combined, a meal featuring shrimp and broccoli can range from 175-195 calories per serving, depending on cooking methods and added ingredients.
However, it’s essential to note that calorie counts can vary greatly depending on cooking methods, added sauces, and portion sizes. For example, if you sauté the shrimp and broccoli in oil or add high-calorie sauces, the calorie count can increase significantly. To keep calorie counts in check, opt for low-fat cooking methods and season with herbs and spices instead of sauces.
What is the protein content of shrimp and broccoli?
Shrimp is an excellent source of protein, containing about 19-20 grams of protein per 3-ounce serving. Broccoli, on the other hand, contains a smaller amount of protein, approximately 2-3 grams per cup. When combined, a meal featuring shrimp and broccoli provides a significant amount of protein, making it an excellent choice for those looking to boost their protein intake.
The protein content in shrimp and broccoli can help support muscle growth and repair, making it an excellent choice for athletes or individuals who engage in regular physical activity. Additionally, the protein in shrimp and broccoli can help keep you feeling full and satisfied, reducing the likelihood of overeating or snacking between meals.
Are there any potential allergens or interactions to consider when consuming shrimp and broccoli?
Shrimp is a common allergen, and some individuals may experience an allergic reaction after consuming it. Symptoms of a shrimp allergy can range from mild hives to life-threatening anaphylaxis. If you’re allergic to shellfish or have a history of allergies, it’s essential to avoid consuming shrimp or take necessary precautions.
Broccoli, on the other hand, is generally considered hypoallergenic and is not commonly associated with allergic reactions. However, some individuals may experience gastrointestinal upset or interact with certain medications, such as blood thinners, due to the high vitamin K content in broccoli. If you have specific concerns or questions, consult with a healthcare professional or registered dietitian for personalized advice.
Can I consume shrimp and broccoli if I’m following a specific diet, such as keto or vegan?
Shrimp is a low-carb, high-protein food, making it an excellent choice for those following a ketogenic diet. However, broccoli is relatively high in carbohydrates, containing about 5-6 grams of carbs per cup. While it’s still possible to include broccoli in a keto diet, portion sizes should be carefully managed to maintain a balanced macronutrient ratio.
Vegans, on the other hand, should avoid consuming shrimp due to its animal origin. Broccoli is a plant-based food and can be a great addition to a vegan diet. However, be mindful of cooking methods and seasonings, as some may contain animal-derived ingredients or by-products.
How can I prepare shrimp and broccoli to maximize their nutritional benefits?
To maximize the nutritional benefits of shrimp and broccoli, opt for low-fat cooking methods, such as steaming, grilling, or sautéing with minimal oil. Avoid adding high-calorie sauces or seasonings, and instead, use herbs and spices to add flavor. Additionally, choose fresh, organic ingredients whenever possible, and vary your cooking methods to minimize nutrient loss.
When cooking shrimp, be sure to cook it until it’s pink and opaque to ensure food safety. For broccoli, steam or sauté it until tender but still crisp to preserve its nutrient content. You can also add other nutrient-dense ingredients, such as garlic, ginger, or lemon juice, to enhance the flavor and nutritional benefits of your meal.
Can I consume shrimp and broccoli if I have specific health conditions, such as high cholesterol or diabetes?
Shrimp is a low-fat, high-protein food, making it an excellent choice for those with high cholesterol. The omega-3 fatty acids in shrimp can also help reduce inflammation and improve heart health. However, individuals with high cholesterol should be mindful of portion sizes and cooking methods, as added sauces or oils can increase calorie and fat intake.
For those with diabetes, shrimp and broccoli can be a nutritious and balanced choice. The fiber and antioxidants in broccoli can help regulate blood sugar levels, while the protein in shrimp can help keep you feeling full and satisfied. However, be mindful of portion sizes and carbohydrate content, and consult with a registered dietitian or healthcare professional for personalized advice on managing blood sugar levels.