How Many Calories Are in Crab Salad? A Detailed Look at This Classic Dish

Crab salad is a light and refreshing classic that’s perfect for a summer lunch or dinner party appetizer. But is it a diet-friendly option or should you avoid this creamy, mayo-laden salad? I decided to take a close look at the calories fat and nutrition in crab salad to find out.

As someone who loves seafood, crab salad is one of my go-to potluck and picnic dishes. I whip up a batch to take to family reunions in the park or backyard BBQs on hot summer days. It takes just a few minutes to mix together and it’s a crowd-pleasing option that works for a variety of diets. The only problem? It’s easy to overdo it on the mayonnaise, which can add unnecessary calories and fat.

In this article, we’ll break down the nutrition facts for crab salad I’ll share how many calories are in a typical serving, how to lower the calories, substitutes for mayo, and some simple recipes to try

How Many Calories in Crab Salad?

The number of calories in crab salad can vary widely based on the specific ingredients used. According to the USDA, a 100 gram or 3.5 ounce serving of crab salad contains:

• 183 calories
• 13.35g of fat
• 2g of carbs
• 13.27g of protein

Crab is naturally low in calories and carbs and high in lean protein. But standard crab salad is mixed with mayonnaise which boosts the fat and calorie content. A cup of regular mayo packs nearly 1900 calories and 222g of fat. Just a few tablespoons can add hundreds of calories to your salad.

When served as an appetizer or side dish, a typical serving size of crab salad is around 1/2 cup. This contains about:

• 190 calories
• 14g fat
• 1g carbs
• 14g protein

As you can see, a 1/2 cup serving stays under 200 calories. But the majority of those calories (over 70%) come from fat due to the mayonnaise.

So crab salad makes a nice light meal, as long as you watch your portions and don’t go overboard with the mayo.

Tips for Lightening Up Crab Salad:

If you want to enjoy crab salad more often while maintaining your health and weight goals, there are easy ways to slim it down. Here are some simple tricks:

• Use reduced-fat mayonnaise or Greek yogurt instead of regular mayo.

• Mix in some chopped celery or bell peppers to bulk it up and add fiber.

• Add a squeeze of lemon juice for tangy flavor instead of more mayo.

• Opt for a drizzle of olive oil and vinegar dressing rather than mayo-based.

• Serve it over a bed of leafy greens for a filling, nutrient-packed salad.

With just a few simple substitutions, you can easily cut the calories and fat in half while keeping the fresh crab flavor.

For example, using 2 tablespoons of light mayo or Greek yogurt instead of 1/4 cup regular mayonnaise reduces the calories and fat per serving from 190/14g down to just 78/2g.

That’s over 100 fewer calories and 12g less fat, for the same amount of protein and satisfaction!

Low Calorie Crab Salad Recipes to Try:

To get you started, here are some slimmed-down recipes for delicious crab salad:

Greek Yogurt Crab Salad

• 1 lb lump crab meat, picked over
• 1/2 cup nonfat Greek yogurt
• 1 rib celery, finely chopped
• 2 tbsp fresh dill, chopped
• 1 tsp lemon zest
• 1 tbsp lemon juice
• Salt and pepper to taste

Gently mix together all ingredients until combined. Serve chilled or at room temperature.

Per serving (about 3/4 cup): 140 calories, 2g fat, 12g protein

Lemon Dill Crab Salad

• 1 lb jumbo lump crab
• 1/4 cup light mayonnaise
• Juice of 1 lemon
• 1 tbsp olive oil
• 2 tbsp fresh dill, chopped
• 1 tbsp capers, rinsed and chopped
• Lettuce leaves
• Lemon wedges for serving

In a bowl, gently mix the crab, mayo, lemon juice, oil, dill and capers until combined. Serve chilled over lettuce leaves with lemon wedges on the side.

Per serving (about 3/4 cup): 167 calories, 7g fat, 17g protein

Crab & Avocado Salad

• 1 lb cooked crab meat
• 1 avocado, diced
• 1/4 cup plain Greek yogurt
• 1 tbsp lime juice
• Pinch of cayenne pepper
• Salt and pepper to taste
• 2 cups mixed greens
• 1/4 cup cherry tomatoes (halved)

In a bowl, gently mix together the crab, avocado, yogurt, lime juice and seasonings. Serve chilled over the mixed greens and tomatoes.

Per serving (about 3/4 cup): 185 calories, 8g fat, 17g protein

As you can see, with some simple substitutes and mix-ins, you can cut over 100 calories and 10g of fat per serving compared to traditional crab salad.

The key is sticking with about 1/4 to 1/3 cup of a lighter dressing and adding more vegetables and herbs to fill it out. This retains all the flavor you love in a classic crab louie or crab imperial salad, but in a fresher, healthier way.

The Final Verdict on Crab Salad Calories:

Crab salad is a great choice if you’re watching your weight, as long as you’re mindful about portion sizes. Stick to a serving of 3/4 cup or less and use light mayo or Greek yogurt instead of full-fat regular mayonnaise.

With a few simple substitutions and extra veggies, you can easily make crab salad under 200 calories per serving. Throw it over some crisp lettuce or whole grain toast points for a diet-friendly appetizer or lunch.

So go ahead and enjoy this classic chilled salad without guilt! Just be smart about your ingredients and portions. A small bowl of crab salad loaded with veggies and a lemony dressing is a delicious way to get lean protein without a lot of carbs, calories, or fat.

How do you like to make lighter crab salads at home? Share your favorite healthy recipes and tips in the comments!