Cracking into Calories: The Shocking Truth About Red Lobster’s Snow Crab Legs

Snow crab legs are one of the most popular seafood dishes at Red Lobster. Their tender white meat and sweet flavor make them incredibly enticing. While snow crab is low in carbohydrates, many diners don’t realize just how high the calories can be in these crustacean legs.

In this article, we’ll break down the complete nutrition facts for Red Lobster snow crab legs, no sides or sauce You may be surprised to see how quickly the calories add up with this classic appetizer!

Nutrition Facts for 1 Pound of Snow Crab Legs

First, let’s look at the calorie and macro nutrient content in 1 pound of snow crab legs from Red Lobster, served without any additional sides or sauce:

• Calories: 480
• Fat: 35g
• Carbs: 0g
• Protein: 40g

That’s nearly 500 calories in just 1 pound of crab legs alone. To put that into perspective here is the calorie count for some other Red Lobster appetizers without sides or sauce

• Shrimp Cocktail (4oz): 60 calories
• Lobster, Shrimp, & Crab Cocktail: 330 calories
• Ahi Tuna Sashimi (4oz): 140 calories

The snow crab has significantly more calories than these other seafood starters. The 35 grams of fat is also very high, accounting for over half the calories in the crab legs.

Why Are the Calories So High?

What makes snow crab legs pack such a caloric punch? Here are the main reasons:

• High-Fat Meat – Crab meat is naturally high in fat, especially saturated fat. This gives it a rich, indulgent taste.

• Large Portions – A 1 pound serving contains a large quantity of crab meat, piling on the calories.

• Often Fried – Many restaurants fry snow crab in butter or oil, adding further fat and calories.

So while snow crab meat is low in carbs, its hefty fat and protein content in large servings equate to a high calorie count.

Calorie Differences in Crab Leg Preparations

Snow crab legs are served in different styles at Red Lobster, which alters their calorie content:

• Steamed – 480 calories per pound

• Newburg – 810 calories per pound

• Scampi – 760 calories per pound

Newburg and scampi preparations add butter and oils, taking the calories even higher. Steaming is the lightest option. But at nearly 500 calories per pound, even steamed crab can make it easy to overindulge.

Fat Grams: Saturated vs. Unsaturated

Let’s take a closer look at the types of fat in snow crab:

• Saturated Fat: 21g
• Unsaturated Fat: 14g

Over half the fat content comes from unhealthy saturated fat. This mostly comes from the crab’s natural fat composition. Frying in butter or oil adds more saturated fat as well.

Compare that to salmon, which has just 4 grams of saturated fat for a 6oz portion. Snow crab is exceptionally high in artery-clogging saturated fat.

Additional Calories from Sides and Sauces

When served as an entree, snow crab legs also come with sides like corn, potatoes, and rice. Popular dipping sauces like butter and cocktail sauce can pile on additional calories too.

Some examples:

• Cole slaw (4oz): 200 calories
• Baked potato with butter: 220 calories
• Cocktail sauce (2oz): 60 calories

A fully plated meal easily exceeds 1,000 calories, which could be your entire day’s worth of calories in one sitting!

Tips for Balance If You Love Snow Crab

Does this mean you should avoid snow crab legs altogether if you want to watch your calorie intake? Not at all! Here are some tips for enjoying snow crab in moderation:

• Share a 1 pound order with a friend instead of getting your own.

• Opt for steamed crab legs instead of fried.

• Get a half pound instead of a full pound.

• Skip the oily cocktail sauce and dip in lemon juice.

• Choose a salad or clear soup for your side dish instead of starchy options.

• Ask for extra lemon wedges instead of drawn butter for dipping.

By customizing your order, you can still indulge in tender snow crab without going overboard on calories, carbs, fat and sodium.

Healthier Seafood Options at Red Lobster

If you want to keep calories in check while still enjoying Red Lobster, what are some lower calorie seafood choices? Here are a few to consider:

• Grilled Shrimp Skewers: 100 calories for 3 shrimp

• Grilled Salmon: 390 calories for a 7oz salmon fillet

• Herb Grilled Tilapia: 200 calories per fillet

• Shrimp Linguine Alfredo: 670 calories for the dish with a side salad

These options provide plenty of flavor and fun seafood meals under 700 calories. Balance is key – you don’t have to avoid crab altogether, just enjoy it in sensible portions as part of an overall healthy diet.

Satisfy Your Crab Craving at Home

One way to enjoy crab in appropriate portions is to purchase snow crab legs from the market and steam them at home. Here are some tips:

• Measure out a 6-8oz portion instead of eating an entire pound.

• Flavor it yourself with lemon juice, minced garlic, herbs and spices instead of butter or cocktail sauce.

• Serve with a big salad or roasted veggies instead of starchy sides.

This allows you to control the ingredients and portions for a satisfying crab meal that aligns with your nutrition goals.

The Bottom Line

Yes, it’s true that snow crab legs have a surprisingly high calorie count, especially in the large servings at Red Lobster. But simple modifications allow you to integrate this tasty treat into your diet in moderation. Pay attention to portion sizes, and accompany crab with lighter sides and sauces. With a balanced approach, you can still crack into this seafood delicacy without cracking your diet!