1 serving (85 grams) contains 82 calories, 17.0 grams of protein, 1.0 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
227.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 2.8 g | 3% | |
| Saturated Fat | 0.6 g | 3% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 125.0 mg | 41% | |
| Sodium | 2530.6 mg | 110% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 47.2 g | 94% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 161.1 mg | 12% | |
| Iron | 1.4 mg | 7% | |
| Potassium | 719.4 mg | 15% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Crab legs
Crab legs are a delicacy enjoyed in culinary traditions worldwide, particularly in coastal regions and seafood-focused cuisines like those of Southeast Asia, the Mediterranean, and the United States. Packed with lean protein, crab legs are also low in fat and calories, making them a nutrient-dense choice for many diets. A 3-ounce serving of crab legs typically contains around 98 calories, 21 grams of protein, and 1 gram of fat. They are an excellent source of vitamins and minerals, such as vitamin B12, zinc, selenium, and copper, all of which contribute to vital bodily functions, including immune support and red blood cell production. Crab legs are prized for their sweet, tender meat and are commonly steamed, boiled, or baked with seasonings like garlic or lemon to enhance their flavor.
Health Benefits
- Rich in lean protein (21g per 3-ounce serving), which aids in muscle repair and growth.
- High in vitamin B12, supporting red blood cell formation and nerve function.
- Contains selenium, an antioxidant that helps protect cells from oxidative stress and supports thyroid health.
- Offers significant zinc, which is essential for immune system health and wound healing.
- Provides copper, which helps in the metabolism of iron and supports the formation of connective tissues.
Dietary Considerations
Selection and Storage
Store raw crab legs in the coldest part of the refrigerator for up to two days. Cooked crab legs should be refrigerated and consumed within 2-3 days or frozen for longer storage, up to six months.
Common Questions About Crab legs Nutrition
Are crab legs high in protein?
Yes, crab legs are an excellent source of protein, containing about 18-20 grams per 100 grams of meat. They provide lean protein with minimal fat, making them ideal for those seeking muscle repair or growth.
Can I eat crab legs on a keto diet?
Absolutely, crab legs are keto-friendly as they are very low in carbohydrates. A 100-gram serving has less than 1 gram of carbs, making them a perfect fit for a ketogenic diet.
What are the health benefits of eating crab legs?
Crab legs are rich in nutrients like vitamin B12, zinc, and selenium, which support immune function, brain health, and thyroid regulation. However, they are also high in sodium, so individuals with hypertension may need to moderate their intake.
How much crab leg meat should I serve per person?
For a main course, it's suggested to serve about 1 to 1.5 pounds of crab legs per person. For appetizers or side dishes, 0.5 pounds per person should suffice, depending on the recipe.
How do crab legs compare to lobster in nutrition and flavor?
Crab legs are slightly lower in calories compared to lobster, with about 100 calories per 100 grams versus lobster’s 115. They are both high in protein, but crab meat has a sweeter, more delicate flavor while lobster is richer and firmer.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025: Protein FoodsU.S. Department of Agriculture and U.S. Department of Health and Human ServicesDiscusses shellfish, including crab, as a nutrient-dense protein food and its role in a healthy dietary pattern.
- Seafood consumption and components for healthAmerican Journal of Clinical NutritionResearch highlighting the health benefits of consuming seafood, including shellfish like crab, due to omega-3 fatty acids and essential nutrients.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
