How Much Protein is in a Crab Cake?

Crab cakes are a delicious and popular appetizer, entree, or snack made predominantly from crab meat. But besides being tasty, crab cakes can also be a good source of protein. So just how much protein is packed into these savory crab treats? Let’s take a closer look.

What are Crab Cakes?

Crab cakes are made primarily from crab meat, typically from blue crab Dungeness crab or a mix of crab varieties. The crab meat is combined with ingredients like breadcrumbs or crackers, eggs, mayonnaise or other binder, and seasonings. This mixture is then formed into round patties and fried, broiled, or baked.

Crab cakes can be served as finger foods, appetizers, or main entrees. They may be topped with remoulade sauce and paired with vegetable sides. The most famous and traditional type of crab cake hails from Maryland, where blue crab is abundant.

Protein Content in Crab Cakes

The main source of protein in crab cakes comes from the crab meat itself. Crabs are a lean source of protein while also providing important nutrients like selenium copper, and zinc.

According to the USDA, a 3 ounce serving of crab meat from blue crab contains about 20 grams of protein. Since crab cakes are made predominantly from crab, they can pack a sizable protein punch.

To get a sense of how much protein is in a typical crab cake:

• A 4 ounce crab cake contains around 16 grams of protein
• A 3 ounce crab cake contains around 12 grams of protein
• A 2 ounce crab cake contains around 8 grams of protein

So a single 4 ounce crab cake provides about 32% of the recommended daily value for protein. Eating two 4 ounce crab cakes would provide over half of your daily protein needs.

Of course the exact protein content can vary somewhat depending on the specific recipe and proportions of ingredients. But most crab cakes provide an excellent source of lean high-quality protein.

Benefits of Protein from Crab

The protein found in crab offers some advantages:

• Complete protein – Crab contains all the essential amino acids needed to form new proteins in the body. Many plant sources of protein lack one or more essential amino acids.

• Lean protein – Crab meat is very low in fat, especially saturated fat and cholesterol. It provides protein without extra calories from fat.

• Heart healthy – The omega-3 fatty acids in crab may support heart health by reducing inflammation and lowering triglycerides.

• Muscle maintenance – The protein and amino acids in crab help maintain and build muscle mass as part of a strength training program.

• Satiety – Protein takes longer to digest, leaving you feeling full and satisfied after eating crab cakes. This can prevent overeating.

So crab cakes not only taste amazing, but provide high-quality complete protein that offers additional nutritional perks.

Crab Cake Protein Compared to Other Proteins

How does the protein in crab cakes compare to other high protein foods?

• A 4 ounce crab cake has about the same amount of protein as 3 ounces of chicken breast.

• A 4 ounce crab cake has slightly more protein than 3 ounces of salmon.

• A 4 ounce crab cake has about double the protein of 3 ounces of firm tofu.

• A 4 ounce crab cake has 5-6 times more protein than 1 whole egg.

So crab cakes provide an impressive amount of protein for their weight and size compared to other protein-rich foods. The protein density of crab allows it to pack a protein punch.

Tips for Making Crab Cakes Higher in Protein

If you want to up the protein content even further in your crab cakes, here are some helpful tips:

• Use a type of crab meat that is nearly 100% meat, like jumbo lump crab. Avoid crab mixes with fillers.

• Limit the amount of breadcrumbs or cracker filler to mostly let the crab shine.

• Substitute Greek yogurt for some or all of the mayonnaise, adding extra protein.

• Fold in a spoonful of ricotta or cottage cheese for a protein boost.

• Add chopped edamame, cooked lentils, or crumbled firm tofu.

• Top crab cakes with an egg or serve with a side of Greek yogurt sauce.

With a few easy tweaks, you can push crab cakes into even higher protein territory.

Other High Protein Crab Recipes

Besides enjoying crab cakes, here are some other tasty recipes that allow you to get a big protein boost from crab:

• Crab omelets – Make a 2-3 egg omelet filled with crab meat, tomatoes, greens, and feta. Great breakfast protein.

• Crab salad stuffed avocados – Fill halved avocados with a mix of crab, diced cucumbers, Greek yogurt, lemon juice, and sprinkle with sunflower seeds.

• Crab quesadillas – Stuff a tortilla with crab meat, shredded cheese, diced peppers and onion. Fold in half and grill for an easy weeknight dinner.

• Crab stir fry – Sauté crab with snap peas, water chestnuts, baby corn, and red pepper flakes in a teriyaki glaze for a fast protein-packed stir fry.

• Spicy crab and spinach soup – Simmer crab meat in tomato broth base with spinach, zucchini, and seasonings like cayenne, paprika, and cumin. Ladle into bowls and top with yogurt.

With so many ways to enjoy crab, you can easily get a protein punch from this lean, nutrient-dense shellfish. A few crab cakes go a long way in providing high-quality complete protein.

How Much Protein in a Crab Cake: The Bottom Line

• A single 4 ounce crab cake provides about 16 grams of complete, lean protein.

• Eating two 4 ounce crab cakes gives you over 30 grams of protein, covering more than half of your recommended daily needs.

• Ounce for ounce, crab cakes contain just as much or more protein as other high protein foods like chicken, salmon, and tofu.

• You can boost the protein content even more by using nearly 100% crab meat, limiting fillers, and folding in extra ingredients like Greek yogurt.

• Crab is a tasty way to get excellent quality protein with additional nutritional benefits from omega-3s and key minerals.

So don’t hesitate to enjoy crab cakes as a regular high protein option in your diet. Just a few crab cakes can provide a big protein payoff.