Group · Seafood
Gambas (king prawns)
Gambas are large prawns, a term of Spanish origin used in France without a strict zoological definition: depending on the stall, they may be farmed tropical prawns or wild Mediterranean gambas.
On the nutrition side, cooked gambas provide 119 kcal per 100 g for 22.78 g of protein and 1.7 g of fat. They provide 49.5 µg of selenium, which is 90% of the reference intake, and 306 mg of phosphorus per 100 g. These values come from the USDA FoodData Central database; the salt content, 2.37 g per 100 g, corresponds to cooking in salted water.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 119 kcal |
| Kilojoules | 497 kJ |
| Protein | 22,8 g |
| Carbohydrate | 1,6 g |
| Fat | 1,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Selenium49,5 µg90 %
- Vitamin B121,66 µg66 %
- DHA0,14 g56 %
- EPA0,14 g54 %
- Phosphorus306 mg44 %
- Copper0,26 mg26 %
- Vitamin E2,2 mg18 %
- Vitamin B60,24 mg17 %
See the other 14 nutrients
- Vitamin B32,68 mg17 %
- Zinc1,63 mg16 %
- Calcium91 mg11 %
- Vitamin A90 µg11 %
- Total omega-30,28 g11 %
- Magnesium37 mg10 %
- Vitamin B50,52 mg9 %
- Potassium170 mg9 %
- Vitamin B10,03 mg3 %
- Manganese0,05 mg2 %
- Iron0,32 mg2 %
- Vitamin D0,1 µg2 %
- Vitamin B20,02 mg2 %
- Vitamin K10,4 µg1 %
USDA FoodData Central (SR Legacy)
Tips
What weighs them down always comes afterwards. 119 kcal per 100 g of flesh is very little. Garlic butter, cocktail sauce or frying can triple that figure. Cooked on the plancha with lemon and parsley, they remain a lean food.
The salt depends entirely on the cooking. The 2.37 g per 100 g reflects cooking in salted water or a preserving brine. Pan-cooked with no added salt, they come in well below that.
Two minutes a side, no more. They are done as soon as the flesh turns opaque and the tail curls. Beyond that, they turn mealy and lose all their juice.
Keep the heads and shells. Fried for five minutes and then covered with water, they make a bisque or a fish stock of a strength out of all proportion to the little effort required.
A major allergen. Crustaceans are among the fourteen allergens that must be declared by law, and reactions can be severe. This is information to share when cooking for others.
Sources
Average nutrition values per 100 g, given as a guide only (they may vary by brand and preparation).