Shrimp: Small in Size and Packed With Nutrients

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Grilled Shrimp and greens

As we recognize September as Cholesterol Education Month, let’s look at favorite seafood that gets a “bad rap” for its cholesterol content. In reality, shrimp offers a lot of healthy nutrients, such as protein, selenium, vitamin B12, iron, phosphorus, niacin, zinc, and magnesium. Shrimp are also low in calories.

As with everything that we love, moderation is the key when consuming shrimp. Try the recipe below for a low fat, no salt added, entrée. 

EFNEP’s Spicy Shrimp

Makes 4 servings

Serving Size: 3 ounces (about 4 shrimp)


  • Non-stick cooking spray
  • ¼ cup minced onion
  • 1 (12-ounce) bag frozen shrimp, thawed
  • 1 tablespoon basil
  • 1 tablespoon cumin
  • 1 tablespoon garlic powder (use less for a milder version)


  1. Spray skillet with non-stick cooking spray.
  2. Cook onion until translucent on medium heat.
  3. Drain thawed shrimp.
  4. Mix dried spices together and toss shrimp in spices.
  5. Add shrimp to skillet and cook until pink and opaque

Nutrition Information per Serving

130 Calories, Total Fat 2g, Saturated Fat 0g, Protein 23g, Total Carbohydrate 6 g, Dietary Fiber 2g, sodium 250mg. Good source of iron.