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 | 658.3 mg | 14% | |
* 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
Crab is a type of shellfish found in oceans worldwide, with cuisine origins commonly tied to coastal regions such as Southeast Asia, the Mediterranean, and North America. Celebrated for its tender, sweet meat, crab is a rich source of lean protein and essential minerals within its low-calorie composition. A 3-ounce (85g) serving contains roughly 96 calories, 20g of protein, and minimal fat and carbohydrates. It also provides notable amounts of calcium, iron, and vitamin C, making it a nutritious choice for enhancing meals while supporting various bodily functions. Crab's delicate flavor pairs well with both simple and complex dishes across global cuisines.
Health Benefits
- Rich source of protein (20g per serving) aids in muscle repair, growth, and satiety.
- Provides calcium (68mg per serving), supporting bone health and strength.
- Contains iron (0.59mg per serving), which is crucial for oxygen transport in the blood.
Dietary Considerations
Selection and Storage
Store raw crab in the coldest part of the refrigerator and consume within 1-2 days. Cooked crab can be refrigerated for up to 3 days or frozen for longer storage. Ensure proper cooking to eliminate harmful bacteria.
Common Questions About Crab Nutrition
Is crab high in protein?
Yes, crab is a great source of protein, offering about 20 grams of protein per 100-gram serving. This makes it an excellent choice for those looking to increase their protein intake without consuming high amounts of calories or fat.
Can I eat crab on a keto diet?
Absolutely. Crab is a perfect fit for a keto diet as it contains 0 grams of carbohydrates and provides a rich source of protein and healthy fats. Just be mindful of how it's prepared, as some recipes might include carb-heavy ingredients like breadcrumbs or sauces.
What are the health benefits and concerns of eating crab?
Crab is rich in nutrients like protein, omega-3 fatty acids, selenium, and vitamin B12, which support muscle health, brain function, and immunity. However, it’s fairly high in sodium, with 1071 mg per 100 grams, so those monitoring their sodium intake should consume it in moderation.
What is a recommended portion size for crab?
A standard serving of crab is typically 3 ounces (about 85 grams), which provides around 80 calories and 17 grams of protein. This is a healthy portion to include in a balanced diet, offering nutritional benefits without excessive calorie intake.
How does crab compare to shrimp nutritionally?
Crab contains slightly more protein than shrimp, with 20 grams per 100 grams compared to shrimp’s 18-19 grams. Crab is also lower in fat, though it has significantly more sodium. Both are excellent low-carb, high-protein options, but those concerned about sodium may prefer shrimp over crab.
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.
- Vitamin B12 - Fact Sheet for Health ProfessionalsNIH Office of Dietary SupplementsCrab is a good source of vitamin B12; this fact sheet explains its role in supporting health.
- 2020-2025 Dietary Guidelines for Americans - Seafood RecommendationsU.S. Department of Health and Human Services & USDADietary guidelines emphasize the inclusion of seafood like crab in a balanced diet.
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.
