Are Crab Legs High in Cholesterol? A Closer Look at Cholesterol in Crab

Crab legs make for a delicious and indulgent meal Their sweet, succulent meat is full of flavor. But if you’re watching your cholesterol, you may wonder – are crab legs high in cholesterol? How much is too much for your diet?

This article provides a detailed look at the cholesterol content in different types of crab legs. We’ll compare crab to other shellfish summarize the benefits and risks and offer tips for enjoying crab legs as part of a balanced diet.

Cholesterol Content in Crab Legs

Shellfish like crab tend to be high in dietary cholesterol compared to other protein foods. Here are the cholesterol numbers for popular crab leg varieties:

• King crab legs – 71 mg cholesterol per 3oz serving

• Snow crab legs – 45 mg per 3oz

• Dungeness crab legs – 64 mg per 3oz

• Blue crab legs – 81 mg per 3oz

So while cholesterol content varies by species, a 3-4oz serving of crab legs contains 60-80mg of cholesterol on average.

To put that in perspective, the recommended daily limit for dietary cholesterol is 300mg. So crab legs provide 20-25% of the maximum recommended daily value per serving.

How Does Crab Cholesterol Compare to Other Shellfish?

Crab legs are on the lower end of cholesterol content compared to other shellfish:

• Shrimp – 155mg per 3oz
• Lobster – 61mg per 3oz
• Scallops – 56mg per 3oz
• Oysters – 58mg per 3oz
• Clams – 54mg per 3oz

So shrimp is noticeably higher in cholesterol than crab and other shellfish. But in general, all shellfish are higher in cholesterol than most other protein sources like chicken, pork or beef.

Are Crab Legs High in Saturated Fat?

Saturated fat intake has a stronger influence on blood cholesterol levels than dietary cholesterol. The American Heart Association recommends limiting saturated fat to 5-6% of total daily calories.

The good news is crab legs are very low in saturated fat – under 1 gram per serving. So while they’re high in cholesterol, their lack of saturated fat helps minimize the impact on your cholesterol levels.

Benefits of Eating Crab Legs

While crab legs should be enjoyed in moderation by those concerned with cholesterol, they offer several important health benefits:

• High-Quality Protein – Crab is an excellent source of lean protein to support muscle health and satisfaction.

• Vitamin B12 – Crab legs provide over 100% of your daily vitamin B12 needs in one serving. B12 is essential for nerve function.

• Anti-Inflammatory Omega-3s – Crab contains anti-inflammatory omega-3 fatty acids that are beneficial for heart health.

• Minerals – Crab offers high amounts of minerals like zinc, copper, selenium and phosphorus.

Enjoying crab legs 1-2 times per month can allow you to reap these nutritional benefits without going overboard on cholesterol.

Tips for Managing Cholesterol Intake from Crab Legs

If you are concerned about cholesterol, here are some tips for keeping crab legs as part of a healthy diet:

• Stick to 4oz portion sizes or less. This limits cholesterol to under 100mg per serving.

• Avoid dunking in butter or oils, which adds saturated fat. Season with lemon instead.

• Balance with vegetables and whole grains. Fiber helps remove cholesterol from the body.

• Substitute lower-cholesterol seafood like tilapia or cod once a week.

• Exercise regularly. This helps increase HDL “good” cholesterol.

• Get regular cholesterol checks. If levels rise, reduce crab intake.

With careful portions and preparation methods, crab can be enjoyed 2-4 times a month while maintaining normal cholesterol levels. Always discuss your individual cholesterol needs with your doctor.

Healthy Ways to Prepare Crab Legs

Here are some tasty yet cholesterol-conscious recipes for preparing crab legs at home:

Baked Crab Legs

• 1 lb crab legs, thawed if frozen
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 tbsp lemon juice
• 1⁄4 tsp paprika
• Salt and pepper

Preheat oven to 400°F. Pat crab legs dry and place on baking sheet. Mix oil, garlic, lemon juice and paprika and brush onto crab legs. Season with salt and pepper. Bake 15 minutes until heated through.

Crab Leg and Avocado Salad

• 1 lb crab legs, shelled
• 2 avocados, sliced
• 1 cucumber, chopped
• 1 tomato, diced
• 2 tsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

Toss together crab meat, avocados, cucumbers and tomatoes. Drizzle with olive oil and lemon juice. Season with salt and pepper.

Crab Legs with Quinoa

• 1 lb crab legs, shelled
• 1 cup quinoa
• 2 cups water or broth
• 1 cup frozen peas
• 2 tbsp olive oil
• Salt and pepper to taste

Cook quinoa according to package directions. Mix in crab meat, peas, oil and season with salt and pepper.

Crab legs are higher in cholesterol compared to other protein sources, but lower in cholesterol than other shellfish. Enjoying them in moderate 4oz portions, 1-2 times per month, allows you to reap their nutritional benefits without going overboard on cholesterol. Those with heart disease or cholesterol concerns should discuss crab intake with their doctor. For most healthy individuals, crab legs can be part of a balanced diet when prepared in a heart-healthy way.