Pork, beef and shrimp are three good sources of protein that can complete any of your healthy meals. The nutritional value of these proteins varies depending on the preparation method and other added ingredients, but all three can be part of a balanced and varied diet. Choosing grass-fed beef, pastured pork and wild-caught shrimps can help you make your diet even healthier and more sustainable for the environment, according to EatWild.com.
The caloric density of pork is higher than that of beef and shrimp. A 3-ounce serving of pork, whether you choose pork chops or ground pork, corresponds to about 215 to 250 calories. The same serving of lean ground beef or steak averages 175 calories, while shrimp has only about 100 calories for the same amount. If you are on a calorie-restricted diet, lean beef and shrimp are your best options. To keep your calorie intake low, avoid breaded or tempura shrimp and stay away from sugary marinades and sauces.
Beef, pork and shrimp are excellent sources of protein like most animal-based foods. Beef provides 7.5 to 9 grams of protein per ounce, pork averages 8 grams per ounce and shrimp has about 6.5 grams of protein per ounce. For most people, a meal containing 20 to 30 grams of protein is sufficient and this amount of protein can easily be met by consuming at least 3 ounces of either one of these protein sources. Including enough protein in your diet can help you feel less hungry and can even increase your metabolic rate, according to "Annual Review of Nutrition." Animal protein, unlike vegetarian sources, provides all the amino acids required by your body.
The fat content of shrimp is a significantly lower compared to meat, with only 1.5 gram of fat per serving. Lean ground beef contains about 9 grams of fat and a trimmed steak has about 8 grams of fat per 3-ounce serving. Regular ground meat and untrimmed steaks pack a lot more fat per serving. Pork tends to be higher in fat, with about 13 grams of fat in 3 ounces of pork chops and 17 grams of fat in the same serving of ground pork. If you are watching your fat intake, use shrimp as your main protein source for salads and stir-fries. Trimmed lean beef is also an acceptable choice for a low-fat diet.
Iron and Zinc
Animal products can help you meet your dietary requirements for iron and zinc, two important nutrients that help you have enough energy to support your active and busy life. Healthy adults need between 8 and 18 milligrams of iron and 8 to 11 milligrams of zinc a day. Beef is the best source of iron and zinc, with about 1.6 to 2.3 milligrams and 4.6 to 5.4 milligrams of each of these minerals, respectively, per 3-ounce serving. By comparison, the same amount of pork provides 0.7 to 1.1 milligram of iron and 2.6 to 2.7 milligrams of zinc, while shrimp is very low in these minerals, containing only 0.3 milligram of iron and 1.4 milligram of zinc per serving.
- Frozen prawns on plate image by Elzbieta Sekowska from Fotolia.com