Does Eating Prawns Have Positive Health Effects?
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Does Eating Prawns Have Positive Health Effects?

Does Eating Prawns Have Positive Health Effects?
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Updated on July 31, 2025
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Outside the United States, ordering prawn will likely get you a dish containing the small crustaceans Americans usually call shrimp, typically harvested from the ocean.

 But here, the term typically refers to certain large species, usually harvested from freshwater sources.

 Just like shrimp, prawns are used in a variety of cuisines and can be prepared in many ways. While prawns have nutritional benefits, they’re a source of cholesterol and may be contaminated by environmental pollutants.

Abundant Nutrients

Prawns have a healthy macronutrient profile. They're high in protein, low in carbohydrates, and contain very little fat.

 For example, a 4-ounce serving has 90 calories, 19 grams of protein, and 1.5 grams of fat.

 Including prawns in your diet provides the types of nutrients you need to promote muscle and reduce fat.

Essential Minerals

Freshwater crustaceans are also rich in minerals. One study showed that prawns contain an abundance of magnesium, potassium, phosphorus, calcium, copper, zinc, and iron.

Essential Vitamins

Prawns deliver many healthy vitamins as well. For example, they're an excellent source of vitamin B3, B12, and D, and a good source of vitamin B6.

 They’re also an excellent source of the minerals phosphorus, calcium, and copper, and a good source of zinc.

Fatty Acids

Prawns also offer an excellent source of polyunsaturated fatty acids.

 These fats include the omega-3 fatty acids known to lower your cardiovascular disease risk.

The Cholesterol in Prawns

Prawns offer a number of health benefits but also contain a high amount of cholesterol, with 85 milligrams in a 3.5-ounce serving.

 Some experts recommend limiting the intake of foods, like prawns, that are high in cholesterol.

If you have a history of high cholesterol or heart disease, though, play it safe by consulting with your doctor about how foods like prawns might fit into your heart-healthy diet.

Prawn Toxicity

Scientists often use prawns as an indicator of environmental damage. For example, one study found that reduced water quality in rivers due to pollution lowers prawn numbers.

 Because consumers can ingest these toxins by eating contaminated crustaceans, it's a good idea to seek a safe source of edible prawns.

 You can find safe sources of seafood by looking for certifications like those from the Aquaculture Stewardship Council, the Global Seafood Alliance’s Best Aquaculture Practices.

One study found that freshwater prawns contained microplastics within their gastrointestinal tracts.

 Researchers suggested that removing the prawns’ intestines before preparing them as food can reduce the number of pollutants consumed by humans, but further research is needed to find out if plastics accumulate elsewhere in the bodies of prawns.

Prawn Genetics

Environmental toxins cause genetic changes in prawn offspring, as one study on microplastics confirmed.

 Another study found that heavy metal contamination altered the genetics of freshwater prawns.

 Both studies aimed to prove that environmental pollution has effects on prawn genetics, but further research is needed to gauge whether this might affect prawns as a food source.

The Takeaway

  • Prawns can provide essential nutrients such as omega-3 fatty acids, and minerals like magnesium and zinc; they’re also a good source of lean protein.
  • Due to their cholesterol content, people with high cholesterol or who are at risk of cardiovascular disease should consume prawns in moderation.
  • Environmental contaminants such as microplastics may accumulate in prawns; removing the intestines before cooking can help mitigate the risk you’ll ingest them.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Naming of Prawns and Shrimp. Fisheries Research and Development Corporation.
  2. Lutz CG. Freshwater Prawns. Iowa State University Agricultural Marketing Resource Center. April 2025.
  3. Freshwater Prawn. Purdue University.
  4. Tee-hor K et al. Identification of anthropogenic debris in the stomach and intestines of giant freshwater prawns from the Trang River in southern Thailand. PeerJ Life & Environment. September 20, 2023.
  5. What’s the Difference Between Prawns and Shrimp? Wild Alaskan Company. April 2, 2024.
  6. Sumi KR et al. Assessment of nutritional quality of giant freshwater prawn (Macrobrachium rosenbergii) and black tiger shrimp (Penaeus monodon). Food Chemistry Advances. June 2025.
  7. Post Harvest Technology: Seafoods - Prawns. Tamil Nadu Agricultural University.
  8. Sumi KR et al. Assessment of nutritional quality of giant freshwater prawn (Macrobrachium rosenbergii) and black tiger shrimp (Penaeus monodon). Food Chemistry Advances. June 2025.
  9. Omega-3 Fatty Acids. Cleveland Clinic. November 17, 2022.
  10. Freshwater Prawns. Southern Regional Aquaculture Center. June 2013.
  11. Cholesterol Content of Foods. University of California, San Francisco.
  12. Slathia N et al. Assessment of water quality and its effect on prawn abundance in three tributaries of Shiwalik rivers: Chenab and Ravi of Jammu, India—a case study. Applied Water Science. February 7, 2023.
  13. Reunura T et al. Detection of microplastics in Litopenaeus vannamei (Penaeidae) and Macrobrachium rosenbergii (Palaemonidae) in cultured pond. PeerJ Life & Environment. February 8, 2022.
  14. Shrimp Buying Guide. Monterey Bay Aquarium Seafood Watch.
  15. Sun S et al. Polystyrene microplastics induced male reproductive toxicity and transgenerational effects in freshwater prawn. Science of the Total Environment. October 10, 2022.
  16. Liu X et al. Comparative transcriptome analysis of the gills and hepatopancreas from Macrobrachium rosenbergii exposed to the heavy metal Cadmium (Cd2+). Scientific Reports. August 9, 2021.
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Lynn Grieger, RDN, CDCES

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Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988. 

Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.

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Dr. Bryan Myers writes wellness articles as a social activist working from a scientific perspective. Extensively trained in nutrition and fitness, he has presented his theories and research in medical journals. Dr. Myers has also written hundreds of health articles as a science journalist. He has degrees in experimental psychology from the University of Toledo and in behavioral neuroscience from Bowling Green State University. Dr. Myers now works as a clinical exercise physiologist in Ann Arbor.

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