Prawns are a member of an order called decapoda. They are tiny aquatics crustaceans that have ten legs and an exoskeleton. Some prawn can be eaten. Since they taste the same, people tend to get confused between prawns and shrimps. Prawns usually have an extra set of legs and a bit bigger than shrimps. Prawns can be a great source for vitamins B12 and E, phosphorus, selenium and protein. 

Prawns Nutritional Information 

Prawns are known for having a high amount of antioxidant, less amount of fats and a great source of the polyunsaturated fat, omega-3 fatty acids.  Mercury poisoning is one reason why a huge amount of people avoid seafood. However, prawns are filled with nutrients and have less mercury, just like shrimps. These make them a good option for those who want to eat healthy. 

In a serving 100 grams of raw prawns, there are these vitamins: 

  1. Depending on your gender, prawns contain 71 to 95 percent of your recommended dietary allowance (RDA) for vitamin E.
  2. For vitamin B1 (thiamin), prawns contain 4 to 5 percent of your RDA.
  3. For vitamin B12, prawns contain 47 percent of your RDA. 
  4. For calcium, it contains 11 percent of RDA.
  5. Depending on your gender, 33 percent of phosphorus, 16 to 21 percent of zinc, and 21 to 27 percent of selenium are in prawns.
  6. There is also copper in prawns, which makes up about 12 percent.
  7. 100 grams of prawns only have 9 percent of the RDA for potassium
  8. 100 grams of prawns contains 33 percent phosphorus for your RDA.

There are many types of prawns harvested and eaten around the world. Two popular variation types are saltwater and freshwater. Prawns’ nutrition is influenced by whether they are wild or farmed, the place they lived and the foods they were given. Crucial nutrients differ dramatically based on the above factors. As an example, a giant freshwater prawn and a cold water prawn could contain 16 to over 21 percent of proteins. A serving of 100 grams of prawns, will still achieve about 32 to 39 percent of a person’s RDA (depending on your gender), despite any of these variations mentioned. The calories of all types of prawn are low. In a serving 100 grams, they contain 68 to 76 calories only. 

Can Prawns be in Your Diet Plan?

As mentioned earlier, people often get confused with prawns and shrimps since they taste much the same. Both of them can also be cooked in similar recipes! Shrimps can be literally used in the same curries, soups, stir-fries, dumplings, and other dishes as prawns. But, it is simpler to dip prawns in tempura batter or breaded crust and then fry, since prawns are usually bigger than shrimp. 

As we all know, eating proteins from different sources are very crucial. Since prawns have many vitamins and little amount of saturated fats, they are a good source of proteins than other sources of protein. As an example, the vitamin E in prawns is 19 times more than in chicken. Prawns also have 22 more vitamin E than beef has! Prawns also contain polyunsaturated fat, omega-3 fatty acids. These nutrients make prawns a good food in one’s diet.