Healthy Eating

Prawns are a healthy treat for all ages, and may provide considerable nutritional benefits to Australians through regular inclusion as a part of a balanced diet.

Check out the information below, however if you are allergic to crustaceans, don't eat prawns.

Nutrition Information

Starting out (pregnancy and child development)

Shedding a few kilos (weight loss)

Adding a few years (disease prevention)

Spicing things up

The truth about prawns and cholesterol

Nutrition Information

Prawns – 100g flesh

Energy	420kJ
Protein	24g
Fat	0.9g
Saturated Fat	0.1g
Omega 3 fat	120mg
Carbohydrate	0
Sodium	485mg
Zinc	1.8mg
Iron	1.6mg
Vitamin E	2.9mg

Starting out (pregnancy and child development)

Prawns are a good source of Omega 3 fatty acids, which may be beneficial in infant and childhood development and the inclusion of prawns in the diet of pregnant women and nursing mothers may help maximise the beneficial omega 3 fatty acids.

In addition prawns are an excellent source of Iodine (providing approximately 25µg/100g serving), and with Australia's recommended daily intake for pregnant and lactating women at 250µg, the inclusion of prawns as a part of your diet may be beneficial. Severe iodine deficiency is associated with reproductive failure and cretinism (severe mental and growth retardation in pregnancy), and mild deficiency has been associated with reduced cognitive performance in children.

Prawns are also a great way to get zinc. Clinical symptoms of zinc deficiency include poor pregnancy outcomes, low birth weight and prematurity.

Prawns are also a good source of iron and calcium, which are important for growing children.

Shedding a few kilos (weight loss)

Table (per 100 g):

	Kilojoules	Protein (g)	Fat (g)	Omega 3 (mg)
Lean Beef	527	22.7	3.8	22.0
Lean Lamb	596	22.0	6.0	18.0
Prawns	420	24.0	0.9	120.0
Skinless Chicken	564	19.3	6.4	19.0
Lean Pork	504	21.3	3.9	0.0

Prawns generally have a much higher water content and lower energy content than other meats and poultry and can therefore play an important role in weight loss diets. Nutrition

They are an excellent source of easily digested and high quality protein, containing all the essential amino acids.

Prawns are low in fat, and have a proportionally higher content of Omega 3 fatty acids compared with most meats.

Adding a few years (disease prevention)

The Japanese are the world's greatest consumers of prawns. They also have the highest life expectancy and it is possible the two things could be connected – Dr. Rosemary Stanton

Prawns are an excellent source of protein and a great way to get iron, zinc and Vitamin E.

They have virtually no saturated fat and are a good source of Omega 3 fatty acids.

Omega 3 fatty acids may be useful in the prevention of atherosclerosis, coronary heart disease, hypertension, inflammatory diseases, autoimmune disorders, cancers and diabetes. 

Prawns also contain up to four times more Selenium, an essential micronutrient, as compared with other meats, which may convey protective effects against against prostate and other cancers whilst avoiding the toxicity risk of high dose supplements.  

Spicing things up

Next time you're planning a candle lit dinner of oysters, think about adding some prawns to create the ultimate romantic feast.

According to nutritionalist and co-founder of the food doctor, Ian Mabor, prawns contain phenylalanine, which boosts mood and sexual appetite (as reported in Men's Health magazine).

The truth about prawns and cholesterol

A serving of 100 grams of flesh from prawns grown in Australia will provide approximately 130mg cholesterol or about one-eight your normal cholesterol production.

In theory, when you eat prawns, your body should reduce the amount of cholesterol it makes. However if your diet is high in saturated fat and you have the 'wrong' genes, your cholesterol production mechanism may not work effectively and the cholesterol from prawns (or fish or any other animal food) can add to what your body is making – which may be several grams a day. However evidence would suggest that a higher proportion of the cholesterol is HDL (good) than LDL (bad) cholesterol.

It is much more important to reduce the saturated fat in your diet than to fuss about foods containing ready-made cholesterol

Prawns have virtually no saturated fat so as long as you have them grilled, barbequed, steamed or cooked with a good unsaturated fat like olive oil they should not cause problems