Protein in King Prawns: How Much per 100g and per Portion
Cooked king prawns provide 16.2g of protein per 100g. They are a very low-calorie protein source, delivering about 24g of protein for every 100 kcal you eat. This high protein density means that 95% of the energy in cooked king prawns comes from protein, with almost no fat or carbohydrates.
CoFID 16-389 · Prawns, king, purchased cooked
What the numbers say
- High protein per calorie. King prawns provide 23.8g of protein for every 100 kcal, ranking 4th among all foods on this site for protein density. About 95% of the energy in cooked king prawns comes directly from protein.
- Very low in fat and sugar. With just 0.4g of fat and no sugar per 100g, king prawns are rated ‘low’ for fat, saturated fat, and sugars according to UK front-of-pack colour coding.
- High in salt. This product is rated ‘high’ for salt, containing 1.61g per 100g. A 185g amount, which provides 30g of protein, would also contain almost 3g of salt.
- Zero fibre content. As with other fish and seafood, cooked king prawns contain no dietary fibre. Remember to include fibre from other foods in your diet programme.
King Prawns macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 68 kcal 290 kJ |
3% | – |
| Protein | 16.2g | 32% | – |
| Fat | 0.4g | 1% | low |
| of which saturates | 0.1g | 0% | low |
| Carbohydrate | 0g | 0% | – |
| of which sugars | 0g | 0% | low |
| Fibre | 0g | – | – |
| Salt | 1.61g | 27% | high |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in king prawns by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 16.2g | 68 | 0g | 0.4g |
| 150g | 24.3g | 102 | 0g | 0.6g |
| 200g | 32.4g | 136 | 0g | 0.8g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of king prawns for 20g or 30g of protein
- To get a 20g protein portion, you would need to eat 123g of cooked king prawns, which provides 84 kcal.
- For a larger 30g protein target, the required amount is 185g of prawns for 126 kcal.
- Be mindful of the high salt content; a 185g portion contains 2.98g of salt.
How it compares with other fish and seafood
With 16.2g of protein per 100g, cooked king prawns rank 20th out of 23 fish and seafood options on our site for protein content by weight. Foods like cod (23.9g) and haddock (22.8g) offer more protein per 100g. However, king prawns are extremely protein-dense for their calories. They rank 3rd in their group and 4th overall for protein per 100 kcal, making them one of the most calorie-efficient protein sources available, comparable to haddock and cod on this measure.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| King Prawns | 16.2g | 68 | 23.8g |
| Crab | 20.5g | 85 | 24.1g |
| Haddock | 22.8g | 96 | 23.8g |
| Cod | 23.9g | 100 | 23.9g |
| Octopus | 17.9g | 83 | 21.6g |
Quick answers
How much protein is in 150g of king prawns?
A 150g amount of cooked king prawns contains 24.3g of protein, 102 kcal, and 2.42g of salt.
Are king prawns a good source of protein?
Yes, they are a very low-fat source of protein. While the amount per 100g (16.2g) is less than some fish, they are very high in protein relative to their calorie count (68 kcal per 100g).
Are king prawns high in fat?
No, cooked king prawns are very low in fat, with only 0.4g of fat and 0.1g of saturated fat per 100g. They are classified as ‘low’ in fat and saturated fat.
When to speak to a GP or dietitian
- This food contains crustaceans, one of the 14 allergens that UK food law requires to be declared. If you have a shellfish (crustacean) allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- At 1.61g of salt per 100g, this counts as high in salt on UK front-of-pack labels. If you have high blood pressure or have been told to cut salt, ask your GP how it fits.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.