Prawns are crustaceans with a firm, slightly chewy texture and a sweet, mild, and distinctly briny flavour, often compared to lobster or crab. They are generally succulent and moist, with smaller, tender, and sweeter varieties like banana prawns, contrasted by larger, firmer, and more intense options such as king or tiger prawns. 

History and Origin

Prawns (and their smaller counterparts, shrimp) are among the most ancient crustaceans, with fossils dating back over 180 million years to the Jurassic period. They have been part of human diets for millennia, but their transformation into a mass-market, globally traded commodity is a recent phenomenon driven by the rapid rise of industrial aquaculture in the 1970s and 80s. 

Nutrient Database – USDA (United States Department of Agriculture)

Reference Values for Nutrition – National Institutes of Health USA

Ideal for weight management - Prawns are an excellent, low-calorie, and high-protein food ideal for weight management, providing roughly 25g of protein and only 115 calories per 100g serving. Their high protein content increases satiety, reducing overall calorie intake. Additionally, prawns are packed with iodine and zinc, which boost metabolism and regulate fat storage, facilitating weight loss. 

Support muscle growth - Prawns are an excellent, low-calorie, high-protein food for muscle growth, offering 20–25g of protein per 100g serving. They provide a complete protein source containing all nine essential amino acids necessary for muscle repair and hypertrophy. Their high leucine content and selenium content support optimal protein synthesis, muscle maintenance, and bone health.

Promote heart health - Prawns promote heart health by providing a rich source of omega-3 fatty acids, which lower triglycerides, reduce inflammation, and help regulate blood pressure. Despite containing dietary cholesterol, they are very low in saturated fat and high in astaxanthin (an antioxidant), making them a heart-friendly, lean protein source that can improve HDL (good) cholesterol. 

Boost the immune system - Prawns boost the immune system through a high concentration of nutrients, notably selenium, zinc, and Vitamin E, which reduce oxidative stress and combat inflammation. They also contain astaxanthin, a powerful antioxidant, and Omega-3 fatty acids that support immune cell function and help defend against infections. 

A superfood for metabolism - Prawns (and shrimp) are considered a "superfood" for metabolism due to their unique combination of high-quality protein, essential minerals like iodine and zinc, and low-calorie, low-fat content. They directly support metabolic health by promoting satiety, providing necessary nutrients for thyroid function, and helping to regulate fat storage. 

Boost brain function - Prawns boost brain function through high levels of Omega-3 fatty acids (DHA/EPA), vitamin B12, choline, and selenium, which enhance memory, cognition, and nerve health. These nutrients protect against age-related cognitive decline, improve mood, and support neurotransmitter production. Their antioxidant astaxanthin also shields brain cells. 

Rich in omega-3 fatty acids - Prawns are a nutrient-dense, low-calorie, and high-protein food packed with omega-3 fatty acids (EPA and DHA), which support heart health, reduce inflammation, and improve brain function. They provide essential vitamins and minerals like iodine, selenium, zinc, and Vitamin B12, aiding in thyroid function, immunity, and energy metabolism. 

Strengthen bones - Prawns strengthen bones due to their rich content of essential minerals, including calcium, phosphorus, magnesium, and copper, which are critical for bone density and skeletal health. Regularly consuming prawns supports, repairs, and maintains bone structure, reducing the risk of osteoporosis and promoting better mobility, particularly as they age.

Prawns - From Wikipedia, the free encyclopedia

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