Prawns are often considered to be large-sized shrimp, although in reality the two come from different families. Still, prawns taste similar to shrimp and have a similar nutritional profile; one can stand in for the other in recipes. Including prawns in your regular diet means you get their numerous health benefits, but be careful of the high sodium and cholesterol content.
Shrimp are a low-fat source of protein. A 3-ounce serving of shrimp, roughly 15 to 16 large shrimp, or approximately 8 prawns, contains 101 calories per serving, over 19 grams of protein and only 1.4 grams of total fat. A serving also contains calcium, potassium and phosphorus and is a good source of vitamins A and E.
Prawns are a good source of unsaturated fat, which makes up the majority of its fat content. Unsaturated fats can help improve your blood cholesterol levels when you eat them in place of saturated or trans fats. Prawns, like other fish and shellfish, are also a good source of omega-3 fatty acids -- essential fatty acids your body does not produce. Omega-3s can reduce inflammation and your risk of heart disease, cancer and arthritis, as well as help with brain function. While prawns are a low-fat food and contain many healthy fats, they are also rich in cholesterol, containing 179 milligrams per 3-ounce serving. This is over half of the limit of 300 milligrams per day the American Heart Association recommends.