129 %
Vitamin B12 contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the reduction of tiredness and fatigue.
How many calories are in cooked prawns?
98kcal
in a 140 g fillet
70 kcal per 100 g.
Source: UK CoFID 2021, record 16-384. Checked 5 October 2026.
1.3 gFat
21.6 gProtein
0 gFibre
129 %Daily vitamin B12
What’s in a 140 g fillet
More than half of a fillet is water. The rest is 21.6 g protein and 1.3 g fat.
- 1.3 gFat
- 21.6 gProtein
- 118 gWater
Below average for fish and seafood
Prawns are 70 kcal per 100 g. The 170 fish and seafood in this database average 138.
Prawns70
Fish and seafood average138
Low in sugar
0 g of sugars per 100 g; the UK “low sugars” line is 5 g.
Sugars, per fillet0 g
Salt, per fillet2.1 g
Vitamins and minerals in prawns
Four of the 20 recorded reach the “high in” level. Vitamin B12 leads by a long way.
A source of
Only a trace
- Vitamin A
- Vitamin D
- Vitamin C
- Thiamin
Show all 20 with amounts
Chloride1078 mg, 135 %
Vitamin B120.00322 mg, 129 %
Selenium0.042 mg, 76 %
Vitamin E5.1 mg, 42 %
Copper0.39 mg, 39 %
Niacin (vitamin B3)5 mg, 32 %
Phosphorus178 mg, 25 %
Zinc1.4 mg, 14 %
Magnesium50.4 mg, 13 %
Iodine0.0182 mg, 12 %
Calcium91 mg, 11 %
Biotin0.0056 mg, 11 %
Iron1.4 mg, 10 %
Folate0.014 mg, 7 %
Potassium104 mg, 5.2 %
Riboflavin (vitamin B2)0.07 mg, 5 %
Pantothenic acid (vitamin B5)0.2 mg, 3.3 %
Vitamin B60.04 mg, 3 %
Manganese0.03 mg, 1.4 %
Vitamin K0.000112 mg, <1 %
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What prawns don’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
Tracein prawns
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein prawns
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
Tracein prawns
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Prawns against other fish and seafood
Per 100 g, kippers (grilled) have the most vitamin B12 in this comparison, followed by mackerel (smoked).
0.0111mg
0.0102mg
0.007mg
0.0023mg
0.002mg
0.0013mg
Kippers, grilled+0.0088 mg
Mackerel, smoked+0.0079 mg
Sprats, raw+0.0047 mg
Prawns, standard, purchased cookedthis page
Crayfish, raw−0.0003 mg
Prawns, king, raw−0.001 mg
All values per 100 g, from the same dataset. Differences are against prawns.
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Questions about prawns
The questions people ask about prawns, answered from the dataset.
How many calories are in a portion of prawns?
A typical portion (140 g, one fillet) gives 98 kcal. Per 100 g the figure is 70 kcal.
Is prawns high in chloride?
Yes. Prawns, standard, purchased cooked have 770 mg chloride per 100 g, 96 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do prawns have most of?
By share of the daily reference intake: chloride (770 mg, 96 %), vitamin B12 (0.0023 mg, 92 %) and selenium (0.03 mg, 55 %) per 100 g.
Are prawns a good source of protein?
Prawns, standard, purchased cooked have 15.4 g protein per 100 g, 88 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-384, Prawns, standard, purchased cooked, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fish and fish products, 2013. Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Edible proportion: 35 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. The dataset's sample note is not shown on the page (its wording trips the site's checks). Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Shrimp). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More fish and seafood
From the same group, with calories per 100 g, and the foods with the most vitamin B12.
More fish and seafood
- Salmon, smoked184 kcal
- Squid, dried313 kcal
- Bloater, grilled251 kcal
- Coley, poached114 kcal
- Haddock, raw75 kcal
- Lemon sole, grilled91 kcal
- All 170 fish and seafood