Crab is deliciously salty and has a hint of mineral sweetness. It has all the good things about seafood without the fishy aftertaste that some people don’t like. This crustacean is caught and enjoyed all over the world. It comes in different types, like Dungeness and Alaskan King. Â.
Historians believe that crab was one of the earliest foods enjoyed by coastal populations. Archaeologists have uncovered the remains of crab and other edible marine animals along the Eritrean coast. A lot more archaeological evidence from the Chesapeake Bay area shows that Native Americans and early colonists also liked to eat crab.
Today, crab is seen as a tasty treat in some places and a plentiful source of easy-to-catch meat in others. China is the worlds largest exporter of crab while the United States imports and consumes the most. Â.
Many of the nutrients found in other popular seafood are also found in crab meat. However, crab meat has less mercury than marlin, swordfish, grouper, and tuna.
With their succulent white meat and rich, sweet flavor, king crab legs are a prized seafood delicacy. Their jumbo size makes them ideal for impressive entrées and appetizers. But are these giant crustacean legs actually good for you? Let’s take a closer look at the nutrition facts and health benefits of Alaskan king crab.
An Overview of King Crab
King crab refers to several large species of crab found in cold, northern waters. The most popular varieties for consumption include
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Red king crab – The largest species, with a leg span up to 5 feet. Found in Alaska and Russia. Bright red shells.
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Blue king crab – Smaller than red kings but still quite large. Bluish grey shells. Caught wild in Alaska.
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Golden king crab – The smallest king crab species. Olive green shells. Farmed mostly in Norway.
The king crab’s massive legs are its most edible and valuable body part The claws in particular contain the sweetest, lumpiest meat These jumbo crab legs are what you’ll typically find cooked and served in restaurants or sold fresh or frozen at fish markets.
Nutrition Facts for King Crab Legs
Crab legs in general are low in calories yet packed with nutrients. Here are some of the vitamins, minerals, and other nutritional highlights found in a 3-ounce serving of Alaska king crab:
- Protein: 16 grams
- Fat: Less than 1 gram
- Vitamin B12: 166% DV
- Copper: 130% DV
- Selenium: 63% DV
- Phosphorus: 30% DV
- Magnesium: 22% DV
- Zinc: 21% DV
- Omega-3 fatty acids: 0.3 grams
King crab legs provide substantial amounts of protein which is important for building and maintaining muscle mass. The mineral selenium is essential for thyroid hormone function DNA production, and protecting against oxidative damage and infection.
Copper helps form red blood cells, keeps the immune system healthy, and aids iron absorption. King crab is also one of the best food sources of vitamin B12, which is necessary for nerve function and energy metabolism.
Benefits of Eating King Crab Legs
Here are some of the top ways that indulging in king crab legs can benefit your health:
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Heart health – The omega-3 fatty acids in king crab help reduce inflammation, lower triglycerides, decrease blood pressure, and reduce the risk of stroke and heart attack. The selenium may also support cardiovascular health.
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Thyroid support – The high selenium content in king crab helps regulate thyroid hormone production and metabolism. This protects against hypothyroidism and Hashimoto’s disease.
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Brain function – King crab provides vitamin B12 and omega-3s, both of which help prevent cognitive decline, dementia, and Alzheimer’s disease.
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Strong bones – The abundant phosphorus, magnesium, and zinc in king crab legs promote bone formation and density, reducing the risk of osteoporosis.
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Immunity – Selenium, copper, zinc, and vitamin B12 all help maintain healthy immune system function to fight infection and disease.
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Energy levels – The B vitamins in king crab, especially B12, help your body convert food into usable energy to prevent fatigue.
Potential Concerns of Eating King Crab
King crab legs are incredibly nutritious. However, a few cautions apply:
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High sodium – Like most seafood, king crab is naturally high in sodium. One serving contains about 25% of the daily value, so limit portions if you’re watching your salt intake.
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Heavy metals – Large, long-lived fish tend to accumulate mercury and other heavy metals. King crab legs are relatively low in mercury but still contain some, so enjoy them in moderation.
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Sustainability – Certain king crab fisheries have suffered from overfishing. Look for sustainable options like MSC-certified Alaskan king crab.
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Allergies – Those with shellfish allergies should avoid king crab legs due to potential reactions.
As long as you are not allergic and limit portions, king crab legs can be enjoyed as part of a healthy diet. Pregnant women, children and those with certain medical conditions may need to restrict intake due to mercury concerns, so check with your doctor.
How to Cook King Crab Legs
King crab legs can be prepared simply by steaming, boiling, baking or grilling. Here are some tips:
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Cook frozen legs straight from the freezer – no need to thaw.
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Use a flavorful liquid like seafood stock, white wine or lemon juice for boiling or steaming.
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Season with Old Bay, lemon pepper, garlic, butter or other spices.
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Grill legs for 5-8 minutes per side to get nice char marks.
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Bake at 375°F for 15-20 minutes until opaque and flaky.
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Avoid overcooking, as the meat can become rubbery.
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Use a mallet or knife handle to crack open the shells before eating.
Serving Ideas for King Crab
Beyond just serving king crab legs with melted butter, here are some tasty ways to prepare them:
- King crab cakes or croquettes
- Cold king crab salad with avocado
- Stuff into lettuce wrap sandwiches
- Top caesar salad with chunks of crab
- Fold into omelets or frittatas
- Add to seafood pasta or risotto
- Mix into crab bisque soup
- Layer on charcuterie or cheese boards
- Put in sushi rolls instead of imitation crab
- Use leg meat in crab stuffed mushrooms
However you choose to serve it, king crab is sure to impress at your next dinner party or special occasion meal. Just have plenty of napkins on hand!
Can You Eat King Crab Legs Every Day?
While king crab legs are undeniably nutritious, daily consumption may not be advised. Here’s why:
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They are high in cholesterol, with about 135 milligrams in one leg. Too much can increase heart disease risk.
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Frequent consumption of large fish like king crab may result in excessive mercury exposure over time.
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King crab is expensive, so eating it daily would be very costly.
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Fishing for king crabs is largely unsustainable at current levels. Limiting intake helps preserve wild stocks.
For optimal health and affordability, enjoy king crab legs and other shellfish in moderation as part of a varied seafood diet, no more than 2-3 times per week. Round out your omega-3 intake with smaller wild-caught fish like salmon and sardines for everyday eating.
Freezing King Crab Legs
Fresh king crab has a relatively short shelf life, so freezing is a great way to enjoy it year-round. Here are some freezing tips:
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Purchase fresh legs and freeze them yourself rather than frozen pre-cooked legs, for best quality.
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Sort legs by size and freeze individually in bags or containers. This avoids freezer burn.
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Seal king crab legs airtight before freezing to prevent ice crystals and oxidation.
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Label bags with type of crab and date frozen for easy identification.
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Store legs flat in a single layer to prevent crushing or cracking.
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For best texture, use legs within 3-4 months of freezing.
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Thaw in the fridge overnight before cooking.
Follow proper freezing procedures and king crab legs will retain their delicious flavor and tender texture for months to come. Enjoy this seafood delicacy all year long!
Is Imitation Crab Meat Healthy?
You may come across “imitation crab meat” in the grocery store, which is often used in seafood salads and California rolls. This crab stick surimi is made from fish that is pulverized and shaped to resemble crab flakes. While cheaper than real crab, is it healthy? Here’s how it compares:
Pros:
- Lower in calories and fat than real crab
- Less expensive
- Lower risk of heavy metals
Cons:
- Highly processed
- Contains additives like MSG
- Far less nutritious than real crab
- Not sustainable
Overall, imitation crab is not the healthiest choice. It lacks the ample protein, healthy fats, vitamins, and minerals found in real shellfish. Use imitation crab sparingly, if you must. Otherwise opt for sustainable, wild-caught seafood whenever possible for optimal nutrition.
The Bottom Line
King crab legs are packed with protein, essential vitamins and minerals, omega-3s, and antioxidants. The meat is sweet, tender and delicious in flavor. When enjoyed in moderation as part of a balanced diet, king crab can provide great health benefits. Just go easy on the butter!
Potential Risks of Crab
Even though crab has less mercury than many other seafood, it can still be dangerous depending on how it is caught and cooked. There may also be a lot of cadmium in brown crab meat. If you eat too much of it, it can be harmful.
Crab also has a good bit of sodium (376 mgs in a 3-ounce portion).
If youre hungry for seafood, but want a little less sodium, great choices include:
Potential Health Benefits of Crab
Crab is packed with protein, which is important for building and maintaining muscle. Crab also contains high levels of omega-3 fatty acids, vitamin B12, and selenium. These nutrients play vital roles in improving general health while helping prevent a variety of chronic conditions.
It can help:
Improve heart health. The omega-3 fatty acids in crab provide many benefits related to heart health. These important nutrients may help lower triglycerides, stop blood from clotting, and make it less likely that your heartbeat will become irregular.
Prevent anemia. Many of the nutrients in crab, like vitamin B12 and folate, lower the risk of getting anemia from not getting enough vitamins. People who have vitamin deficiency anemia don’t have enough healthy red blood cells. As a result, they may feel tired or weak.
Keep your brain strong. Researchers have found that people who eat seafood like crab at least once a week are less likely to get Alzheimer’s disease and dementia. This protection may stem from the high levels of omega-3 fatty acids found in seafood products.
How to Prepare King Crab Legs
What should you know about king crab legs nutrition?
Here are some of the key facts you should know about king crab legs nutrition. One of the main benefits of king crab legs is their high protein content. Protein is essential for building and repairing tissues, and it also helps to keep you feeling full and satisfied after meals.
Are king crab legs fattening?
A 3-ounce serving of king crab legs contains only about 1.5 grams of fat, with no saturated or trans fats. This makes king crab legs a great alternative to other sources of protein that are high in fat, such as red meat.
How much protein does a king crab have?
The protein in crab legs can range between 35 and 39 percent of the DV per 100 grams, depending on the crab. One hundred grams of Alaskan king crab is on the upper end of this range, with 39 percent of the DV for protein. Some crabs, like the blue crab, also contain other nutrients, like choline and vitamin E.
Are crab legs healthy?
The legs and claws are considered among the most succulent parts of this crustacean. Like other shellfish, crabs are considered nutritious because they’re full of vitamins, minerals and healthy fats. Yes, crab legs are healthy. They’re low in calories, high in protein and provide many essential vitamins and minerals.