How Many Calories Are in Snow Crab Legs? A Detailed Look

Snow crab legs are a beloved delicacy for seafood lovers everywhere. Their sweet, succulent meat is unlike any other shellfish. But before cracking into that next cluster of legs, you may be wondering – just how many calories are in snow crab legs? Let’s take a detailed look at snow crab nutrition to get the full picture.

Also known as “queen crab”, snow crabs are found in the colder waters of the North Pacific and North Atlantic oceans. Their name comes from their white-colored meat, resembling the snowy environments they live in.

Snow crabs are smaller compared to king crabs, but what they lack in size they make up for in sweet flavor. Their legs are especially prized for their concentration of sweet, flaky white meat

So if you’re a fan of indulging in snow crab legs, read on to learn all about their calorie and nutrition profile.

Calories in Snow Crab Legs

When determining calories in snow crab legs, the portion size matters significantly. Here are the basic calorie counts:

• 3 ounces of snow crab legs contains about 100 calories
• 6 ounces of snow crab legs (typical restaurant serving) contains around 200 calories
• 1 pound of snow crab legs contains approximately 520 calories

As you can see, snow crab legs are relatively low in calories if eaten in sensible portions. The sweetness comes from natural flavors, not added fat or calories.

Let’s compare the calorie count to other popular seafood:

• 3 ounces of lobster contains about 90 calories
• 3 ounces of shrimp contains roughly 84 calories
• 3 ounces of salmon fillet has about 155 calories

Snow crab legs fit nicely into a low calorie diet when eaten in moderation. Just be mindful of portion sizes, as the calories can add up quickly in large servings.

Nutrients in Snow Crab Legs

Beyond calories, snow crab legs provide a wealth of important vitamins, minerals, and other nutrients:

Protein

Snow crab is an excellent source of high-quality protein. A 3 ounce serving contains 15g of protein, providing over 30% of your recommended daily value. Protein provides lasting energy and helps build and repair muscles.

Vitamin B12

Snow crab legs are incredibly high in vitamin B12, containing over 300% of your daily needs in just 3 ounces. Vitamin B12 is critical for nerve tissue health and red blood cell formation.

Selenium

Snow crab is a good source of the antioxidant mineral selenium, delivering over 30% of your daily selenium in a small serving. Selenium boosts immunity and thyroid health.

Phosphorus

Responsible for bone strength, phosphorus is abundant in snow crab legs. A serving contains about 20% of your daily phosphorus needs.

Zinc, Iron, and Magnesium

You’ll also get small amounts of minerals like zinc, iron, and magnesium from snow crab legs. They assist in wound healing, blood circulation, energy production, and muscle function.

As you can see, snow crab legs provide an impressive array of vitamins and minerals to support whole body health. Their nutrition profile makes them a wise choice in a balanced diet.

Choosing and Preparing Snow Crab Legs

When buying snow crab legs, look for legs that are translucent white with a bright orange hue. Avoid any with yellowish discoloration. The legs should feel cold and firm, not mushy.

Store fresh crab legs for 2-3 days maximum in the coldest part of your refrigerator. For longer storage, place legs in freezer bags and freeze for 3-4 months.

Proper cooking is vital to safety and flavor. Never eat snow crab legs raw. Here are some cooking methods:

• Steaming – The most common and simplest way to prepare snow crab legs. Use a steamer basket and steam for 4-5 minutes until the shell turns bright orange.

• Boiling – Boil legs for 4-5 minutes in salted water with lemon or vinegar added for flavor.

• Baking – Preheat oven to 375°F. Brush legs with butter or oil and bake for 12-15 minutes until meat is opaque.

• Grilling – Quickly grill legs for 2-3 minutes per side over high heat, brushing with melted butter.

Check that legs have reached an internal temperature of at least 145°F. Serve with lemon wedges, melted butter, and fresh herbs for dipping.

Nutrition Tips for Eating Snow Crab Legs

To maximize nutrition while controlling calories, follow these tips:

• Stick to recommended 3-6 ounce portion sizes to keep calories in check.

• Choose healthy cooking methods like steaming, grilling, or baking instead of deep frying.

• Enjoy legs plain or flavor them with lemon, herbs, mustard, or hot sauce instead of butter and salt.

• Pair with low calorie sides like salad, roasted veggies, or brown rice instead of biscuits or fries.

• Avoid all-you-can-eat snow crab leg buffets which encourage overeating.

• Balance out rich protein with plenty of fruits, vegetables and whole grains throughout your day.

• Limit higher calorie butter and mayo-based dipping sauces.

By following basic portion control and healthy preparation techniques, you can easily incorporate snow crab legs into a balanced, lower calorie meal plan.

Nutrition Facts for Snow Crab Legs

To summarize snow crab legs nutrition info, here are the full nutrition facts for a 3 ounce cooked portion according to the USDA:

• Calories: 100

• Fat: 0.3g

• Sodium: 350mg

• Carbs: 0g

• Sugar: 0g

• Protein: 15g

• Vitamin B12: 168% DV

• Selenium: 39% DV

• Phosphorus: 20% DV

• Magnesium: 10% DV

• Iron: 8% DV

As you can see, a typical 3 ounce serving of snow crab legs is low in calories, fat, carbs, and sugar, while containing an impressive amount of protein and key vitamins and minerals.

Of course, nutrition values may vary slightly depending on exact size, preparation method, and additions like butter or sauce. But this provides a good baseline idea of calories and nutrients in snow crab legs.

Calories in Popular Snow Crab Dishes

Beyond plain snow crab legs, there are many delicious foods featuring snow crab meat. Here are calorie counts for popular snow crab dishes:

• Snow crab sushi rolls (8 pieces) – 380 calories

• Snow crab cakes (2 cakes) – 300 calories

• Snow crab salad (1 cup) – 130 calories

• Snow crab bisque (1 cup) – 200 calories

• Snow crab omelette – 350 calories

• Snow crab sandwiches – 500 calories

As you can see, crab-based dishes can also fit into a lower calorie diet when portion sizes are controlled. Avoid all-you-can-eat snow crab buffets for the best calorie control.

Health Benefits of Snow Crab Legs

Beyond being low in calories, snow crab legs provide some additional health perks:

• High protein helps keep you full and satisfied, promotes fat burning, and preserves muscle mass when trying to lose weight.

• Anti-inflammatory properties from selenium and other nutrients help reduce inflammation throughout the body.

• Heart healthy fats like omega-3s promote optimal heart function and blood pressure levels.

• Immune supporting vitamins like B12, selenium, and zinc boost immune defenses.

• Bone strengthening minerals like phosphorus and magnesium promote skeletal health.

Of course, any food should be eaten in moderation as part of an overall nutritious diet. But snow crab can serve as a tasty, low calorie source of ample protein and vitamins for a healthy lifestyle.

Common Snow Crab Leg Questions

Here are answers to some of the most frequently asked questions about snow crab legs:

How many calories in a pound of snow crab legs?

A pound of snow crab legs contains about 520 calories. Stick to the recommended 3-6 ounce portion size.

Are snow crab legs high in cholesterol?

Yes, they are high in cholesterol with about 45mg per 3 ounce serving. But dietary cholesterol has less impact on blood cholesterol for most people.

Can you eat snow crab legs while pregnant?

Yes, it’s safe to eat snow crab legs during pregnancy as long as they are fully cooked. This eliminates any risk of foodborne illness.

Do snow crab legs have carbs?

Snow crab legs contain virtually no carbohydrates or sugar, only trace amounts. A 3 ounce serving has less than 1g of carbs.

Can you freeze snow crab legs?

It’s perfectly safe to freeze raw snow crab legs for 3-4 months. Seal tightly in freezer bags. Thaw in the refrigerator before cooking.

So how many calories in