Crab roll

Seafood

Item Rating: 71/100

1 serving (150 grams) contains 250 calories, 15.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		394.3
% Daily Value*
Total Fat		12.6 g	16%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		63.1 mg	21%
Sodium		788.6 mg	34%
Total Carbohydrates		47.3 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	4.7 g
protein		23.7 g	47%
Vitamin D		0 mcg	0%
Calcium		63.1 mg	4%
Iron		1.6 mg	8%
Potassium		236.6 mg	5%

* 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

🍯 Low sugar

Source of Calories

Fat: 113 cal (28.5%)

Protein: 94 cal (23.9%)

Carbs: 189 cal (47.6%)

About Crab roll

A crab roll is a classic dish often associated with coastal cuisines, particularly in New England, USA. It typically consists of fresh crab meat lightly seasoned with mayonnaise, lemon juice, and herbs, served in a split-top bun. Crab meat is a low-fat, high-protein seafood rich in essential nutrients. A 3-ounce serving of crab contains around 98 calories, 21 grams of protein, and an abundant supply of vitamins B12 and A, zinc, phosphorus, and selenium. Its light and flavorful profile make it a popular choice for those seeking a nutritious yet indulgent meal.

Health Benefits

• Rich source of protein (21g per 3 ounces), aiding in muscle repair and growth.
• Contains high levels of selenium, an antioxidant that supports immune function and protects cells.
• High in vitamin B12 (up to 9.8 mcg per serving), essential for red blood cell production and nervous system health.
• Provides omega-3 fatty acids, promoting heart health and reducing inflammation.
• Good source of zinc, which supports immune function and wound healing.

Dietary Considerations

Allergens: Contains shellfish, gluten (if bread contains gluten)

Suitable for: Pescatarian

Not suitable for: Vegan, vegetarian, shellfish allergy, gluten-free (if bread contains gluten)

Selection and Storage

Store cooked crab meat in an airtight container in the refrigerator and consume within 2 days. If using fresh crab, ensure it remains chilled and prepare promptly for best taste and safety.

Common Questions About Crab roll Nutrition

Is a crab roll high in protein?

Yes, crab roll typically contains a moderate amount of protein. A standard serving (about 1 roll or 150 grams) contains approximately 12-15 grams of protein, sourced from the crab meat, which helps support muscle repair and overall health.

Can I eat a crab roll on a keto diet?

Crab rolls may not be ideal for a strict keto diet because the bun or roll typically contains refined carbohydrates, which are high in net carbs. If you're following keto, you could replace the bread with a lettuce wrap or zucchini slices to make it more keto-friendly.

Are there any health benefits or concerns associated with eating crab rolls?

Crab rolls offer health benefits due to the crab meat, which is a good source of omega-3 fatty acids, vitamin B12, and selenium. However, some concerns include high sodium levels and the potential presence of mayonnaise, which can add unhealthy fats depending on the preparation. Check ingredients for allergens like gluten or shellfish.

What is a recommended serving size of a crab roll?

A standard serving size of a crab roll is typically one roll or about 150-200 grams. This provides around 250-350 calories depending on the ingredients used, making it a suitable portion for a single meal when paired with a side like a salad.

How does a crab roll compare to a lobster roll?

Crab rolls are generally lower in calories and fat compared to lobster rolls, as crab meat is leaner than lobster meat. Lobster rolls tend to have a richer flavor and are often prepared with more butter, while crab rolls are lighter and commonly include mayonnaise-based fillings. Taste and preference may vary.

Data Sources & Scientific References