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Mediterranean prawn Calories
High protein, low fat, source of omega-3, rich in minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Mediterranean prawn (30 g) has 26 calories. That works out to 85 calories per 100 g. It contains 0.2 g of carbs, 5.6 g of protein, 0.3 g of fat and 0 g of fiber. Its 9 µg of Selenium covers 16% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Mediterranean prawn Nutrition Facts
Selected: 1 piece (medium) · 30 g
26
KCAL / 30G
Carbs
0.2g
· 0% DV
Protein
5.6g
· 11% DV
Fat
0.3g
· 0% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 3% · Protein 86% · Fat 11%
Mediterranean prawn nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.06 g | 0% |
| Trans fat | 0 g | |
| Sodium | 45 mg | 2% |
| Total carbohydrate | 0.2 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 5.6 g | 11% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Mediterranean prawn?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 26 kcal |
| 1 piece (small) | 20 g | 17 kcal |
| 1 piece (large) | 50 g | 43 kcal |
| 100 g | 100 g | 85 kcal |
| 5 piece (medium) | 100 g | 85 kcal |
| 1 serving (medium) | 120 g | 102 kcal |
| 1 cup (medium) | 130 g | 111 kcal |
| 1 serving (large) | 180 g | 153 kcal |
| 10 piece (medium) | 200 g | 170 kcal |
| 1 cup (large) | 200 g | 170 kcal |
Calculated from 85 calories per 100 g.
Frequently Asked Questions About Mediterranean prawn
What does Mediterranean prawn taste like?
Mediterranean prawn has a mild, slightly sweet seafood flavour and a firm, tender texture when cooked briefly. Its taste works well with lemon, garlic, olive oil and herbs without needing a heavily spiced sauce.
How do you grill Mediterranean prawn without drying it out?
Grill Mediterranean prawn over high heat only until the flesh turns opaque, turning it once. Keeping the shell on helps protect the meat from direct heat; brush it lightly with oil and serve as soon as it is cooked.
Is Mediterranean prawn the same as shrimp?
Mediterranean prawn is a prawn, while “shrimp” and “prawn” are often used differently across regions. In everyday English, the names do not reliably identify a different cooking method; size and the product’s species matter more.
How do you peel Mediterranean prawn?
To peel Mediterranean prawn, twist off the head if it is attached, then pull away the legs and shell from the underside. Leave the tail on for presentation or remove it for easier eating, then make a shallow cut along the back to remove the digestive tract.
Can you eat the shell of Mediterranean prawn?
Yes, Mediterranean prawn shells are edible when cooked, though many people find them too firm to eat comfortably. For a crisp result, cook the prawns thoroughly; otherwise, peel them at the table and use the shells to flavour a stock.
How can you tell when Mediterranean prawn is cooked?
Mediterranean prawn is cooked when its flesh has turned pearly and opaque rather than translucent. The body may curl into a loose curve, but a tightly curled prawn is often a sign it has been cooked too long.
Can you make stock from Mediterranean prawn shells?
Yes, Mediterranean prawn shells can add savoury seafood flavour to stock. Simmer the shells with aromatics, then strain them out before using the liquid in soup, risotto or a seafood sauce; avoid boiling the stock for too long.
Is Mediterranean prawn a good substitute for langoustine?
Mediterranean prawn can replace langoustine in some recipes, but it is not the same seafood. Langoustine has a distinct lobster-like shape and flavour; use Mediterranean prawn where the recipe calls for peeled seafood, and adjust the cooking time to its size.
Can you cook Mediterranean prawn straight from frozen?
Yes, Mediterranean prawn can be cooked from frozen, but it may release extra water and cook unevenly. For better browning and more even cooking, thaw it in the refrigerator first and pat it dry before adding it to a hot pan.
What goes well with Mediterranean prawn?
Mediterranean prawn pairs well with lemon, garlic, parsley, tomatoes and olive oil. Serve it with crusty bread, rice or pasta to make a meal, or add it to a salad after cooking and cooling it promptly.
Mediterranean prawn Vitamins & Minerals
Vitamins
B12
0.33µg · 14% DV
B3
0.45mg · 3% DV
Vitamin E
0.36mg · 2% DV
B5
0.09mg · 2% DV
Minerals
Selenium
9µg · 16% DV
Phosphorus
66mg · 9% DV
Iodine
11µg · 7% DV
Copper
0.06mg · 7% DV
Sodium
45mg · 2% DV
Potassium ⭐
66mg · 2% DV
Mediterranean prawn Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mediterranean prawn
To burn the 26 calories in 1 piece (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Mediterranean prawn?
Mediterranean prawn is a prawn associated with the Mediterranean coast around Mersin, enjoyed for its tender meat. Its flavour is delicate and mildly briny, and quick cooking keeps the texture pleasantly firm. Along the Turkish coast it is often grilled or briefly sautéed, then served with lemon and herbs as a starter, in a salad, or alongside other seafood. Elsewhere, it works just as well in pasta, rice dishes and simple weeknight meals; pair it with ingredients that let its subtle taste come through.
It is high in protein and low in fat, with 18.5 g of protein per 100 g. For a lighter meal, cook it with a little oil and serve with vegetables or a crisp salad.
How Nutritious Is Mediterranean prawn?
Nutrient density
Very high
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Mediterranean prawn Processed?
NOVA 1
Unprocessed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mediterranean prawn Contain Allergens?
No known major allergens
Which Diets Is Mediterranean prawn Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Mediterranean prawn Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.06g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.