Are Prawns Good for Cholesterol? Let Us Find Out!- HealthifyMe

Prawns are small, aquatic crustaceans. Before consuming them, one should break them aside into the pinnacle, thorax, and stomach elements and take away their exoskeleton.

One can discover prawns in heat and chilly our bodies of water, with these from arduous water sometimes smaller. There are many species of prawns, and one can use the time period to refer to massive shrimp that weigh 15 kilos or much less, comparable to “king prawns”. Many of those are farmed for human consumption.

At one level, consultants warned individuals with coronary heart illness or excessive levels of cholesterol to steer clear of prawns. However, analysis has proven that prawns are low in saturated fats and naturally comprise ldl cholesterol, so consuming them is not going to essentially enhance LDL ldl cholesterol (unhealthy ldl cholesterol). Therefore, nutritionists counsel together with prawns in a wholesome and balanced food plan.

Nutrition Values of Prawns 

​​According to the USDA, right here’s an estimate of the vitamins in a 100g serving of prawns:

  • Energy: 146kCal
  • Protein: 15.5g
  • Fats: 6.6g
  • Calcium: 64mg
  • Iron: 0.53mg
  • Sodium: 348mg
  • Phosphorus: 273mg
  • Potassium: 131mg
  • Selenium: 33.3µg
  • Folate: 24µg
  • Cholesterol: 140mg

Looking on the dietary worth of prawns, individuals might imagine that with such a excessive quantity of ldl cholesterol, prawns would elevate one’s levels of cholesterol. However, it isn’t all the time true.

Certain meals could comprise ldl cholesterol, however this doesn’t all the time negatively have an effect on blood levels of cholesterol. However, it is just correct once you eat them carefully and when ready healthily.. 

Prawns and Their Effect on Cholesterol

The physique wants ldl cholesterol for digestion and the manufacturing of hormones, and it could produce sufficient to maintain these processes. Therefore, consuming meals excessive in ldl cholesterol could probably enhance your danger of growing well being issues.

Despite their excessive ldl cholesterol content material, prawns are nonetheless wholesome and might be a part of a wholesome and low ldl cholesterol food plan. Unfortunately, there’s a frequent false impression that high-cholesterol meals will trigger a rise in unhealthy blood ldl cholesterol (LDL) ranges and coronary heart illness, main many individuals to keep away from them.

Research has proven that solely 25% of individuals are vulnerable to dietary ldl cholesterol. It signifies that for most individuals, dietary ldl cholesterol could not have an effect on their blood levels of cholesterol. However, consuming meals excessive in ldl cholesterol can scale back the ldl cholesterol produced by the liver, which is accountable for most ldl cholesterol within the blood.

Although prawn meat accommodates a considerable amount of ldl cholesterol, analysis signifies that additionally it is an incredible supply of many different important vitamins. These embody proteins, bioactive peptides, omega-3 fatty acids, antioxidants, and minerals, which assist scale back ldl cholesterol absorption and profit general well being.

The HealthifyMe Note

According to research, whereas considerably growing your prawn consumption does lead to minor will increase in LDL or “bad” ldl cholesterol, it additionally, and extra critically, leads to an increase in HDL or “good” levels of cholesterol. Moreover, these enhancements in HDL ranges are noticeably extra important than the will increase in LDL ranges, indicating that prawns’ beneficial fats ratios don’t usually elevate the danger of coronary heart illness.

Benefits of Eating Prawns

  • Prawns are nutrient-rich as they embody calcium, phosphorus, potassium, vitamin A, vitamin E, and different nutritional vitamins and minerals. In addition, they’re wealthy in niacin, vitamin B6, and nutritional vitamins B12 and B6. Additionally, they comprise plenty of iron, which promotes the expansion of crimson blood cells.
  • Prawns are wealthy in protein. A food plan heavy in protein helps you’re feeling fuller for longer and will increase power.
  • Prawns are an incredible supply of selenium, iodine, and zinc, amongst different hint minerals. While selenium and zinc help the immune system, iodine is critical to take care of thyroid gland operate.
  • Prawns comprise plenty of vitamin E, which helps pores and skin well being.

The HealthifyMe Note

No matter how excessive an individual’s ldl cholesterol is, medical doctors now consider that the majority people could safely eat prawns. Prawns can provide quite a lot of important vitamins when consumed carefully. Connect with considered one of our coaches at HealthifyMe should you want to comply with a cholesterol-lowering food plan as per a health care provider’s recommendation. Discuss with knowledgeable nutritionists which meals could be the only option concerning your ldl cholesterol consumption.


Prawns are usually a wholesome meals alternative and might profit levels of cholesterol. Studies have proven that consuming prawns can assist scale back unhealthy ldl cholesterol (LDL) ranges and enhance good ldl cholesterol (HDL) ranges, positively affecting general levels of cholesterol. In addition, prawns are low in fats and energy but excessive in protein and different important nutritional vitamins and minerals. 

For individuals with a wholesome life-style, reasonable consumption of prawns might be helpful. However, it’s vital to notice that prawns are nonetheless excessive in ldl cholesterol, and one should eat them carefully as a part of a balanced food plan.

Frequently Asked Questions (FAQs)

Q. How a lot ldl cholesterol is in a prawn?

A: Prawns are an incredible supply of lean protein and are comparatively low in ldl cholesterol. Depending on the scale, a 100g serving of prawns can comprise between 55-75mg of ldl cholesterol. It is way decrease than different animal proteins, comparable to beef and pork, which might have over 100mg per 100g serving. Furthermore, prawns are a very good supply of unsaturated fat, which can assist to cut back ranges of unhealthy ldl cholesterol within the blood. Therefore, prawns are a wonderful possibility for these seeking to scale back their levels of cholesterol.

Q. Who ought to keep away from prawns?

A: People allergic to shellfish or crustaceans ought to keep away from consuming prawns. People with sure medical situations, comparable to weakened immune methods, ought to keep away from consuming prawns. Pregnant ladies must also keep away from consuming prawns on account of their potential danger of foodborne sickness. Lastly, individuals following a low-sodium food plan must also keep away from consuming prawns, as they are typically excessive in sodium.

Q. Are prawns OK for the center?

A: Prawns are a wonderful alternative for the center on account of their excessive omega-3 fatty acids, that are recognized to cut back irritation and enhance coronary heart well being. They are additionally a very good supply of protein and low in energy, making them a wonderful alternative for these seeking to lose or keep weight. Additionally, prawns are wealthy in vitamin B12 and selenium, which profit the cardiovascular system. They additionally comprise low saturated fat, making them a wholesome alternative for these seeking to decrease their levels of cholesterol.

Q. Can prawns enhance hypertension?

A: Prawns have many well being advantages however can even enhance hypertension. It is because of the excessive sodium content material in prawns, as sodium is thought to lift blood strain. In addition, prawns comprise omega-3 fatty acids, which might additionally contribute to hypertension. Therefore, these with hypertension ought to keep away from overeating prawns and decide for more healthy, low-sodium seafood choices. Speaking to a health care provider to find out one of the best dietary adjustments to make if hypertension is a matter is essential.

The Supporting Sources

1. Jones, W. & Wong, Max & Lowe, Gordon & Davies, Ian & Isherwood, C. & Griffin, Bruce. (2010). The impact of prawn consumption on lipoprotein subclasses in wholesome males. Proceedings of The Nutrition Society – PROC NUTR SOC-ENGL SCOT. 69. 10.1017/S0029665109992849.


2. U S Department of Agriculture. Shrimp, NFS

3. Berger S, Raman G, Vishwanathan R, Jacques PF, Johnson EJ. Dietary ldl cholesterol and heart problems: a scientific overview and meta-analysis. Am J Clin Nutr. 2015 Aug;102(2):276-94. doi: 10.3945/ajcn.114.100305. Epub 2015 Jun 24. PMID: 26109578.

4. Menon, V. & Gopakumar, Kumarapanicker. (2017). Shellfish: Nutritive Value, Health Benefits, and Consumer Safety. Comprehensive Reviews in Food Science and Food Safety. 16. 10.1111/1541-4337.12312.


5. Soliman, G.A. Dietary Cholesterol and the Lack of Evidence in Cardiovascular Disease. Nutrients 2018, 10, 780.

6. De Oliveira e Silva ER, Seidman CE, Tian JJ, Hudgins LC, Sacks FM, Breslow JL. Effects of shrimp consumption on plasma lipoproteins. Am J Clin Nutr. 1996 Nov;64(5):712-7. doi: 10.1093/ajcn/64.5.712. PMID: 8901790.

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