Sponsored by Tropic Co -The Aussie Prawn.

At this time of year there is plenty of nutrition advice around telling us all about the calories in our favourite holiday foods, and what we should be avoiding if the goal is to keep healthy and avoid weight gain. What we hear far less about are the nutrient rich, superfoods that we can enjoy to our hearts content at this time of year. And one such food, is fresh Australian Tropic Co. Tiger Prawns. Not only are prawns one of our favourite holiday foods, a closer look at their nutrient profile reveals a true superfood. So in case you needed an excuse to enjoy more of these delicious morsels, here are just some of the reasons there is no need to feel guilty about how many Aussie Tiger prawns you eat this Christmas.

1. They are low calorie

With 4-5 large Tiger prawns containing just over 100 calories, you would need to eat 400g of fresh peeled prawns to even get close to the calories typically found in a meal. This means that even 20 prawns teamed with fresh salad is a low calorie, high protein meal that will keep you full and satisfied for several hours. This is a fraction of that found in your typical Christmas roast which clocks in at 800-1000 calories per serve.

2. They are nutrient rich

Aussie Tiger Prawns are not only a dense source of protein but they are also a rich source of Vitamin B6, which is involved in energy production, Vitamin B12 which is crucial in new cell development, Vitamin E, selenium and zinc. Specifically shellfish are one of the key foods that add zinc into the diets of Australians. Zinc is crucial for immune function, hormone production and new cell generation in the body. Prawns are also a rich natural source of iodine, the nutrient intricately involved in thyroid function and the regulation of metabolism which is especially important when energy demands are high as is the case in the busy festive season.

3. They will not increase cholesterol (contrary to popular belief)

One of the most frequently mentioned food myths relates to prawns and their cholesterol content. While Tiger prawns do contain some cholesterol, as do most animal foods, it has been shown that as prawns are also extremely low in saturated fat, there is no adverse impact on blood cholesterol levels (1, 2). In addition, of the small amount of fat that prawns contain, Omega-3 fat is a significant component, with 100g of prawn meat offering up to 0.3g of these important fats, or at least ½ of our recommended daily intake (3), making Aussie Tiger prawns a good source of Omega-3 in our diets.

4. They are indulgent minus the guilt

When we think of indulgent Christmas foods, shellfish is high on the list of many, and with only positive things can be said about the nutritional profile of fresh Aussie Tiger prawns and shellfish in general, you can indulge freely. Just keep in mind that fresh prawns are best, as frying them, serving them with creamy sauces or coating in batter adds much fat and calories to your healthy prawn. For plenty of delicious Tiger prawn recipe inspiration check out https://tropicco.com.au/recipes.

5. They are a perfect Christmas swap

A closer look at the calorie content of our favourite Christmas foods reveals that they can easily be overeaten. This means swapping prawns in on your platters, menu and BBQ in a no brainer this Christmas. And best of all, Tropic Co Aussie Tiger prawns are easy to find, check out your local supplier here https://tropicco.com.au/where-to-find-us/.

Per 100g Calories Protein (g) Fat (g)
TropicCo Tiger Prawns (cooked, 4-5) 113 25.6 1.1
Roast Turkey (Breast) 155 29.4 4
Roast Turkey (Leg) 218 25.6 12.9
Roast Pork (2 slices) 200 28.1 10
Roast Pork Crackling (30g only) 153 10.1 12.6
Chicken Wings 247 16.9 23.8
Party Pies 255 8 12.7

1) https://pubmed.ncbi.nlm.nih.gov/8901790/
2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024687/
3) https://www.heartfoundation.org.au/getmedia/741b352b-1746-48f4-806a-30f55fddfad2/Health_Professional_QA_Fish_Omega3_Cardiovascular_Health.pdf


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