Are Prawns High In Iron

Are Prawns High In Iron? (The Best Seafood?)

Eating iron-rich foods is one of the most important parts of a healthy, balanced diet. This is because this mineral helps maintain various bodily processes, and its deficiency can be quite serious.

Luckily for all of us, there are many foods that help prevent iron deficiency and even anemia, especially if you consume meat and fish.

For example, shrimp is a great source of iron, like most seafood. But how about its bigger cousins, prawns? Are prawns high in iron just as other seafood?  

Are Prawns High In Iron?

Prawns are a great source of iron, providing you with a lot of this mineral in a single serving. They’re also very healthy and low in calories, so you can eat more and get even more iron than the standard serving.

Prawns are also larger than shrimp, for the most part. So, you’re more likely to consume a lot more nutrients in a single prawn than you would have from a single shrimp. 

But other than that, their nutritional values are quite similar. So, including both in your diet is beneficial.

Aside from the iron content, prawns are rich in important nutrients, including protein, niacin, vitamin B12, phosphorus, and selenium. So, you can get a lot of health benefits from eating this type of crustacean.

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How much iron is in prawns?

A three-ounce serving of prawns contains about 3 mg of iron18% of your daily need for this mineral. 

This makes prawns an excellent source of this mineral, reducing your risk of iron deficiency and anemia.

It’s also best to consume prawns cooked using moist heat, dry heat, or the grill. All of these cooking methods help preserve all the important nutrients without adding any unnecessary fat and calories.

So, prepare your prawns using these cooking methods as often as possible.

Most people may also consume more than the serving mentioned above in a single sitting. So, you can also get a lot more iron by eating prawns than you think.

Because of that, prawns are a very good food choice for loading up on iron.

Can you get enough iron from prawns?

A single three-ounce serving of prawns contains about 18% of your daily need for iron, which is a very good amount. So, eating prawns can help you reach your need for this mineral quite easily.

Iron + Vitamin C at

Prawns also contain a very small amount of vitamin C – a nutrient that helps your body absorb iron. 

So, make sure to consume prawns with a good source of vitamin C like lemon juice, broccoli, tomatoes, cauliflower, and brussels sprouts.

Still, even though prawns make for a good source of iron, it’s still important to include a lot of other iron-rich foods, as eating too much shrimp isn’t very beneficial for a varied diet.

Can eating prawns help prevent anemia?

Since a single serving of prawns provides you with a good dose of iron, eating this type of crustacean can help you prevent anemia. 

Still, though, make sure to include other foods containing iron in your diet, as only relying on prawns for iron isn’t healthy.

What’s more, make sure to consume prawns with a lot of vitamin C-rich foods, as this micronutrient helps your body absorb iron and utilize it better.

Prawns work well with lemon juice in cooking. So, since lemons are high in vitamin C, it’s a great idea to cook prawns with lemon juice to enhance the amount of iron you’re getting from these crustaceans.

Aside from iron, there are other nutrients that aid in the prevention of anemia. These include copper, vitamin B12, folate, and protein. All of these nutrients help your body make red blood cells and keep them healthy.

A three-ounce serving of prawns contains all of these nutrients in significant amounts, especially protein (36% of your daily need) and vitamin B12 (21% of your daily requirement).

So, incorporating prawns into a healthy, balanced diet can help you prevent anemia and load up on all these essential nutrients.  

Are fried prawns high in iron?

Fried prawns are slightly lower in iron than the ones cooked using moist heat. This is because this cooking method can fry away some of the nutrients, including iron.

What’s more, fried prawns contain a lot more calories and fat, which you shouldn’t consume too often and in large quantities.

The same also goes for commercially sold pre-cooked shrimp as well as those sold in fast food chains and restaurants. 

These also tend to contain a lot more sodium, which is harmful to your health in large amounts.

Iron + Vitamin C at

This is because sodium can raise your blood pressure and increase your risk of strokes and heart attacks. So, try avoiding eating shrimp with too many high-sodium ingredients, such as soy sauce.

Are prawns higher in iron than shrimp?

Prawns and shrimp are two different types of crustaceans, differing in anatomy and size. Some types of prawns are bigger than shrimp, but other types of prawns are smaller. So, with their size, their iron content changes as well.

Nutritionally speaking, shrimp and prawns are almost the same. So, they also contain the same amount of iron, gram for gram.

So, the only thing to keep in mind is the serving size if you want to get the same amount of iron from both shrimp and prawns.

What’s more, most prawns are found in freshwater, unlike shrimp. So, this can also affect the content of mercury and other compounds.

As a result of all of that, shrimp and prawns can be used interchangeably in the kitchen, as they have nearly the same taste and nutritional value, including iron content.

Make sure to also read Top 20 Vegetables High In Iron, Top 10 Drinks High In Iron, as well as Top 10 Iron-Rich Fish List.


Just like most other seafood types, prawns are a very good source of iron. Because of that, eating this type of crustacean can help you load up on this mineral and prevent iron deficiency and anemia.

What’s more, prawns are loaded with other nutrients, including protein, B vitamins, and lots of minerals. 

So, aside from providing you with a lot of iron, eating prawns can help you get multiple other health benefits.

Sources: FDA, Science Direct, and National Library of Medicine

RDAs for Iron
0-6 months0.27 mg0.27 mg
7-12 months11 mg11 mg
1-3 years7 mg7 mg
4-8 years10 mg10 mg
9-13 years8 mg8 mg
14-18 years11 mg15 mg27 mg10 mg
19-50 years8 mg18 mg27 mg9 mg
51+ years8 mg8 mg
RDAs for nonvegetarians. The RDAs for vegetarians are 1.8 times higher than for people who eat meat.