Are Crab Legs Healthy? A Deep Dive into the Nutrition and Benefits

Crab legs are a popular seafood choice thanks to their delicious, sweet flavor and enjoyable cracking and picking required to eat them. But are crab legs actually good for you?

With concerns over cholesterol, sodium, and potential contaminants in seafood, it’s understandable if you’re wondering whether indulging in crab legs is healthy or harmful. This comprehensive guide examines the nutritional profile of crab legs to determine if they should be part of a balanced diet.

Nutritional Values in Crab Legs

First let’s analyze the nutrition facts on crab legs. A 3 oz serving of steamed Alaskan king crab legs contains

• 84 calories
• 17 g protein
• 1 g fat
• 380 mg sodium
• 170 mg omega-3 fatty acids
• 6% RDI selenium
• 12% RDI copper
• 12% RDI vitamin B12
• 8% RDI phosphorus

Crab legs are high in protein and low in fat and calories. They provide important minerals like copper selenium, and phosphorus. The omega-3 fatty acids are a major benefit as well.

Compared to other shellfish, crab legs are lower in mercury contamination The smaller amounts still present can be concerning when consumed in excess

The main downsides are the cholesterol content and high sodium levels. A 3 oz serving contains 60 mg cholesterol, which is 20% of the recommended daily limit. The 380 mg of sodium is also significant at 16% of the daily value.

Overall, crab legs offer excellent nutrition, but portions should be moderate to limit cholesterol and sodium intake.

Benefits of Eating Crab Legs

Here are some of the top health benefits associated with consuming crab legs:

1. High in Protein

Crab legs are packed with high-quality protein. Per calorie, they provide even more protein than beef or chicken.

Protein provides amino acids that support muscle growth and development. It also helps keep you feeling fuller for longer between meals.

2. Rich in Omega-3s

The omega-3 fatty acids in crab offer protection against heart disease, strokes, and depression. They have strong anti-inflammatory properties as well.

Omega-3s are linked to brain and eye development in infants and may reduce age-related mental decline. Crab legs provide an excellent source of these essential fatty acids.

3. Good Source of Several Minerals

Crab legs contain substantial amounts of minerals like selenium, copper, and phosphorus.

Selenium has antioxidant properties that support thyroid and immune system function. Copper aids iron absorption and keeps nerves and blood vessels healthy. Phosphorus supports bone formation and kidney function.

4. Low in Mercury

Many larger, predatory fish accumulate high mercury levels. Crab is much lower on the food chain, so mercury contamination is less.

For children and pregnant women, crab legs are safer than fish like tuna, swordfish, shark, and marlin that tend to be very high in mercury.

5. Provides Vitamin B12

Vitamin B12 is only found naturally in animal foods, so crab legs are a good source for vegetarians and vegans.

B12 is essential for nerve function, DNA synthesis, and energy metabolism. A deficiency can cause anemia and irreversible nerve damage.

Potential Downsides of Eating Crab

While crab legs offer excellent nutrition, there are a few potential downsides to keep in mind:

• Cholesterol – The 60 mg per serving is significant, especially for those with high cholesterol levels already. But for otherwise healthy individuals, eating crab legs in moderation is fine.

• Sodium – With 380 mg per serving, the sodium adds up quickly, especially if dipping crab in melted butter. Those limiting sodium intake should be mindful of portion sizes.

• Allergies – Shellfish allergies are common, and crab legs can cause reactions in those allergic. An allergy often develops in adulthood and may be severe.

• Heavy metals – In addition to mercury, crab can contain cadmium and lead, particularly brown crab meat. Levels are generally low but can accumulate and cause toxicity if consumed frequently in large amounts over time.

Overall crab legs are very healthy, but it’s smart to enjoy them in moderation as part of a varied seafood diet to avoid any potential downsides.

Health Benefits of Crab Compared to Other Shellfish

How does crab compare to other popular types of shellfish? Here’s a quick overview:

• Shrimp – Lower in calories, cholesterol, and sodium than crab, but also much lower in omega-3s and minerals. Contains more mercury contamination.

• Lobster – Very low in fat and calories but extremely high in cholesterol. Has less protein compared to crab but more vitamin B12. Lower in sodium and omega-3s.

• Clams – Far lower in cholesterol and sodium but also much lower in protein and omega-3s than crab. Excellent source of iron.

• Oysters – Higher in zinc and vitamin B12 than crab. Also high in cholesterol but lower in sodium. Contains natural contaminants that require safe handling.

• Mussels – Similar cholesterol to crab, with slightly less sodium. Lower amounts of omega-3s, vitamin B12, and minerals overall compared to crab.

No shellfish is vastly superior, but crab offers an excellent nutritional package for relatively few calories.

Healthy Ways to Eat Crab Legs

These tips will help you enjoy crab legs as part of a healthy diet:

• Opt for steamed or boiled crab instead of fried since it contains much less fat and calories.

• Be mindful of portion sizes. Stick to the recommended 3-4 oz per serving.

• Pair with low sodium seasonings like lemon, pepper, and herbs instead of butter.

• Limit high sodium dipping sauces and instead use lighter options like salsa.

• Enjoy crab as an appetizer or as part of a salad or main dish with veggies for balance.

• Substitute crab occasionally for meat in tacos, stir fries, pasta, etc.

• If buying canned, look for low sodium options packed without additives.

• Consume a variety of seafood, and limit crab to 1-2 times per week.

With some simple practices, crab legs can be incorporated into an overall nutritious diet. Moderating servings and sodium keeps their enjoyment healthy.

Crab Legs Are an Excellent Choice for Healthy Seafood

Crab legs are not only delicious but also nutritious. They provide a stellar combination of high-quality protein, essential omega-3 fatty acids, and important vitamins and minerals.

Potential downsides like cholesterol and sodium can be mitigated by enjoying crab legs in moderation as part of a varied seafood intake.

Compared to other shellfish, crab offers an excellent nutritional package for the calories. The sweet, succulent meat makes crab legs a tastier choice than many low-fat protein options.

While individual needs may vary, for most people, indulging in fresh crab legs one to two times per week can absolutely be part of an overall balanced, healthy diet. Moderating portions and preparing crab legs in a low sodium way allows you to enjoy the benefits safely.

So crack open those crab legs and dive into sweet ocean-fresh flavor, knowing you’re making a nutritious choice! Just be mindful of portions and frequency to keep your seafood consumption in a healthy balance.