How many calories are in shrimp salad?
A 1-cup serving of shrimp salad, the deli kind bound with mayonnaise, is 357 calories, and per 100 grams it runs 196 calories. The shrimp are not what push that number up. The dressing supplies 29.5 grams of fat per cup, against 19.4 grams of protein and barely 2 grams of carbohydrate.
You'd need to walk about 71 minutes to burn the 357 calories in a 1-cup (182 g) serving.
How long does it take to burn off shrimp salad?
A 1-cup (182 g) serving is 357 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 357 kcal |
|---|---|
| Walking, brisk | 1 hr 11 min |
| Cycling, moderate | 45 min |
| Swimming, moderate | 51 min |
| Jogging | 42 min |
| Weight training, moderate | 1 hr 19 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (182 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
One note before the numbers: the salad in the photo is a lightly dressed version, closer to the garden-style bowl than to the heavy scoop sold in a plastic tub. Both are on this page, and they are not remotely the same food.
On this page
- Shrimp salad quick facts
- US servings, from one ounce to a full cup
- Garden salad, pasta salad and the other shrimp bowls
- Sodium and cholesterol are the rows to watch
- How does shrimp salad compare?
- Most popular shrimp salad brands
- FAQ
Shrimp salad quick facts
The record used here is FNDDS 2706837, "Shrimp salad", filed under seafood mixed dishes. It is the only USDA entry carrying that exact name, and it describes what an American actually buys under that label: cooked shrimp chopped into a mayonnaise dressing, sold by the pound at a deli counter or spooned onto a roll. A green salad with shrimp on top is a different USDA record entirely, and it gets its own section further down.
The household measure USDA lists for this dish is one cup at 182 grams, so that is the serving in the right-hand column.
| Nutrient | Per 100 g | Per 1 cup (182 g) | % Daily Value |
|---|---|---|---|
| Calories | 196 | 357 | — |
| Total fat | 16.2 g | 29.5 g | 38% |
| Saturated fat | 2.52 g | 4.6 g | 23% |
| Carbohydrate | 1.27 g | 2.3 g | 1% |
| Dietary fiber | 0.4 g | 0.7 g | 3% |
| Total sugars | 0.57 g | 1.0 g | — |
| Protein | 10.68 g | 19.4 g | 39% |
| Sodium | 703 mg | 1279 mg | 56% |
| Cholesterol | 136 mg | 248 mg | 83% |
| Potassium | 110 mg | 200 mg | 4% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you will see on a store label are missing above: added sugars and trans fat. USDA does not publish either value for this mixed dish, so guessing them would be worse than leaving them out. Total sugars are shown, and they are trivial at 1.0 gram a cup, but total sugars have no Daily Value of their own, which is why that cell reads "—". The Daily Values used throughout come from the FDA nutrition label reference.
US servings, from one ounce to a full cup
Shrimp salad is one of the harder things to eyeball, because it gets sold three ways: by the cup, by the pound, and by the scoop on a sandwich. A cup is heavy, 182 grams, since the dressing fills every gap between the pieces. A sandwich scoop is far lighter than most people assume.
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 55 kcal |
| One sandwich scoop, 3 oz | 85 g | 167 kcal |
| 1/2 cup | 91 g | 178 kcal |
| 4 oz, deli counter quarter-pound | 113 g | 221 kcal |
| 1 cup | 182 g | 357 kcal |
| Per 100 g | 100 g | 196 kcal |
Only the cup and the half cup are USDA household measures. The ounce lines are our own arithmetic from the USDA 100-gram figure, not USDA servings, which matters if you buy by weight: a quarter pound from the counter is 221 calories, well under the cup most calorie apps default to. Order a pound to share and you are holding roughly 890 calories of salad before anyone opens the bread.
The gap between a scoop and a cup is where most logging goes wrong. If you build a sandwich with 3 ounces of salad, the filling is 167 calories, and the roll is likely the bigger half of the meal. If you eat it out of the tub with a fork, a cup goes down easily and more than doubles that.
Garden salad, pasta salad and the other shrimp bowls
Say "shrimp salad" in a deli and you get mayonnaise. Say it in a restaurant and you often get lettuce, egg, tomato and shrimp with dressing on the side. USDA keeps those apart, and the difference is enormous: shrimp garden salad with no dressing is 65 calories per 100 grams against 196 for the dressed deli version, three times lighter gram for gram.
Cup for cup the gap looks even wider, 357 against 62, because the dressed salad is dense and packs 182 grams into a cup while the leafy version manages only 95. That is a real effect, not a rounding trick, and it is worth remembering whenever you compare two foods by volume rather than weight.
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Deli shrimp salad with mayonnaise | 196 kcal | 1 cup (182 g) | 357 kcal |
| Shrimp garden salad, no dressing, with tomato and carrots | 65 kcal | 1 cup (95 g) | 62 kcal |
| Shrimp garden salad, no dressing, no tomato or carrots | 67 kcal | 1 cup (95 g) | 64 kcal |
| Shrimp garden salad, restaurant-size order | 65 kcal | 1 order (244 g) | 159 kcal |
| Macaroni or pasta salad with shrimp | 203 kcal | 1 cup (204 g) | 414 kcal |
| Seafood salad | 190 kcal | 4 oz (113 g) | 215 kcal |
| Crab salad | 188 kcal | 4 oz (113 g) | 212 kcal |
The pasta version is the sleeper. At 203 calories per 100 grams it barely beats the mayonnaise salad, but a cup of it weighs 204 grams and comes to 414 calories, the highest single serving on this page. It also flips the macros: 20.94 grams of carbohydrate per 100 grams against 1.27 in the deli salad.
Store tubs sit close to the USDA figure but spread wider than you would guess. Zina's Shrimp Salad and San Francisco Foods Seafood & Shrimp Salad both come in at 195 calories per 100 grams, Signature Cafe Seafood with Shrimp Salad at 210, and Schnucks Simple Shrimp Salad at 284 — about 45% above the USDA record for the same shelf. When a label is on the tub, use the label.
Sodium and cholesterol are the rows to watch
Fat gets the attention here, but it is not the row that moves furthest. A cup of deli shrimp salad carries 1,279 milligrams of sodium, 56% of the 2,300-milligram Daily Value, and 248 milligrams of cholesterol, 83% of a day. Both outrun the 38% for total fat. In salt terms, one cup is roughly half a teaspoon of table salt, and that is before bread, pickles or a side.
Protein is the compensation, and it is genuine: 19.4 grams a cup, 39% of the 50-gram Daily Value, from a food that is mostly shrimp by weight. Cooked shrimp on its own carries well under a gram of fat per 100 grams, so every one of those 29.5 grams of fat in a cup arrives with the dressing. Swap half the mayonnaise for yogurt or lemon and the protein stays put while the calories fall.
If you are working seafood into the week, MyPlate's protein foods guidance and the Dietary Guidelines for Americans both point toward roughly 8 ounces of seafood a week for adults. Shrimp salad counts toward that. It just brings a sodium bill with it, so pairing it with an unsalted side is the sensible move rather than treating it as a light lunch by default.
How does shrimp salad compare?
Every deli salad in the case is built the same way: protein, mayonnaise, a little celery. The numbers land almost on top of each other.
| Deli salad | Per 100 g | US serving | Calories |
|---|---|---|---|
| Shrimp salad | 196 kcal | 4 oz (113 g) | 221 kcal |
| Tuna salad, made with mayonnaise | 194 kcal | 4 oz (113 g) | 219 kcal |
| Seafood salad | 190 kcal | 4 oz (113 g) | 215 kcal |
| Crab salad | 188 kcal | 4 oz (113 g) | 212 kcal |
Our take: choosing between these four on calories is a waste of a decision. Shrimp salad is the heaviest of the group at 196 calories per 100 grams and crab salad the lightest at 188, a spread of 8 calories per 100 grams, or 9 across a quarter-pound scoop. Shrimp salad does win the protein column at 10.68 grams per 100 grams, ahead of crab salad's 9.4. The choice that actually changes your day is dressed versus undressed: 357 calories a cup or 62.
Most popular shrimp salad brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Signature Cafe Seafood with Shrimp Salad | 210 cal |
| Zina's Shrimp Salad | 195 cal |
| Salads of the Sea Seafood & Shrimp Salad | 270 cal |
| San Francisco Foods Seafood & Shrimp Salad | 195 cal |
| Schnucks Simple Shrimp Salad | 284 cal |
| Fisherman's Wharf Seafood Crab & Shrimp Salad | 255 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Shrimp salad FAQs
How many calories are in shrimp salad?
A 1-cup serving of deli-style shrimp salad is 357 calories, and 100 grams runs 196 calories. Nearly all of that comes from the mayonnaise dressing rather than the shrimp. A half cup, closer to what most delis scoop onto a sandwich roll, lands at 178 calories.
How many calories in 1 cup of shrimp salad?
One cup weighs 182 grams and carries 357 calories, 19.4 grams of protein, 29.5 grams of fat and only 2.3 grams of carbohydrate. That is the USDA household measure for this mixed dish, so it is the figure to use when you spoon shrimp salad straight from a deli tub.
How much protein is in shrimp salad?
A cup gives 19.4 grams of protein, 39% of the 50-gram Daily Value, and 100 grams gives 10.68 grams. Shrimp on its own is close to pure protein; the dressing dilutes it, which is why the protein per gram here sits below that of plain cooked shrimp.
Is shrimp salad healthy?
One cup delivers 19.4 grams of protein for 357 calories, but also 1,279 milligrams of sodium (56% of a day) and 248 milligrams of cholesterol (83%). If you are watching sodium, the undressed shrimp garden salad at 62 calories a cup is the easier everyday choice.
How many calories in shrimp salad without mayo?
Without mayonnaise the numbers collapse. A shrimp garden salad of lettuce, egg and vegetables with no dressing is 65 calories per 100 grams, so a 1-cup (95 g) serving is 62 calories. A restaurant-size order of 244 grams comes to 159 calories, still under half the deli cup.
How many calories in 4 oz of shrimp salad?
Four ounces (113 grams) of deli shrimp salad is 221 calories, our own arithmetic from the USDA 100-gram figure rather than a listed USDA serving. That scoop carries about 12.1 grams of protein and 794 milligrams of sodium, roughly a third of the 2,300-milligram daily limit.
How much sodium is in deli shrimp salad?
One cup carries 1,279 milligrams of sodium, 56% of the 2,300-milligram Daily Value, and 100 grams carries 703 milligrams. That is about half a teaspoon of table salt in a single scoop, before the bread, the pickle or any crackers eaten alongside it.
Shrimp salad vs tuna salad calories?
They land two calories apart per 100 grams: shrimp salad is 196, tuna salad made with mayonnaise is 194. At a 4-ounce (113 g) deli scoop that is 221 against 219 calories. Protein is close as well, 10.68 grams versus 10.07 grams per 100 grams.
Similar foods
- Potato wedges — 138 cal for 3 oz
- Ear of Corn — 99 cal per medium ear
- Sweet Potato — 103 cal per medium, baked
- Papaya salad — 190 cal per plate
- Carrot — 53 cal per cup chopped
- Onion — 46 cal per cup sliced
Count it without the math
Point the camera at the plate and BodyPal counts the shrimp salad for you, dressing and all.
