Fish vs Shrimp (Prawns) Nutrition Comparison
Compare calories, protein, omega-3, cholesterol, and micronutrients — neutral USDA data for personal nutrition logging.
Informational tool. This calculator is for personal nutrition logging and awareness only. It is not professional advice of any kind. Nutrient values come from USDA FoodData Central unless marked as estimated.
Fish vs Shrimp (Prawns) — Nutrition Overview
Finfish and shrimp (often labeled prawns outside the US) are both logged frequently in meal-tracking apps. USDA cooked shrimp (FDC #175180) lists about 99 kcal, 24 g protein, 0.28 g fat, and 189 mg cholesterol per 100 g. Lean white fish like cod list fewer calories and less cholesterol per 100 g in our database; fatty fish like salmon list more fat and omega-3. Use the calculator for your species, preparation method, and serving weight.
Reference profiles (per 100 g, USDA)
Static reference values for cod (raw), salmon (raw), and cooked shrimp. Your calculator results may differ when you change species, prep method, or serving size.
| Nutrient | Cod | Salmon | Shrimp (cooked) |
|---|---|---|---|
| Calories | 82 kcal | 208 kcal | 99 kcal |
| Protein | 17.8 g | 20.4 g | 24 g |
| Total fat | 0.7 g | 13.4 g | 0.28 g |
| Omega-3 (total) | 0.15 g | 2.26 g | 0.02 g |
| Cholesterol | 43 mg | 55 mg | 189 mg |
| Iron | 0.4 mg | 0.3 mg | 0.51 mg |
| Selenium | 33 mcg | 25 mcg | 38 mcg |
| Vitamin B12 | 0.9 mcg | 3.2 mcg | 1.1 mcg |
Sources: USDA FoodData Central — cod & salmon raw entries in this site's database; shrimp cooked FDC #175180.
Culinary comparison
Texture, cook time, and typical serving sizes — practical context for meal logging and recipes.
| Aspect | Finfish | Shrimp / prawns |
|---|---|---|
| Texture | Varies by species — flaky (cod), firm (tuna), buttery (salmon) | Firm, springy bite; turns opaque pink when cooked |
| Flavor | Mild (tilapia, cod) to rich/oily (salmon, mackerel) | Sweet, briny; mild shellfish note |
| Common methods | Grill, bake, pan-sear, poach, steam | Boil, grill, sauté, stir-fry, steam |
| Typical serving | 4–6 oz (113–170 g) cooked fillet | 3–4 oz (85–113 g) peeled weight; ~8–12 large shrimp |
| Meal uses | Entrée fillets, tacos, bowls, salads, meal prep | Pastas, tacos, stir-fries, salads, appetizers |
| Cook time (est.) | 8–15 min depending on thickness | 2–5 min — overcooks quickly |
| Labeling note | Finfish — separate FDA major food allergen labeling category from crustacean shellfish | Crustacean shellfish — separate FDA major food allergen labeling category from finfish |
Popular comparisons
Labeling & kitchen safety (general reference)
Finfish and crustacean shellfish appear under separate FDA major food allergen labeling categories in the US. Cook seafood to the internal temperatures recommended on USDA consumer food-safety pages for the preparation you use. Finfish mercury levels in our database are reference labels only — an external FDA consumer page is linked in the tool for public information. This section is general reference material for informational logging, not professional guidance.
Related Tools
Compare fish with poultry using the Fish vs Chicken Tool, compare with red meat using the Fish vs Meat Tool, log calories with the Calories Calculator, and track omega-3 with the Omega-3 Logger.