Did you know that March 9 is National Crab Meat Day? Now is a great time to enjoy a tasty seafood dinner. Besides tasting delicious, crab is healthy to eat and rich in many essential nutrients. Keep reading to find out more about the health benefits of eating crab.
Crab is a classic seafood choice revered for its sweet, delicate flavor and tender meat While utterly delicious, crab also packs a nutritious protein punch But exactly how much protein does eating crab provide? In this article, I’ll share key facts about crab nutrition and break down the protein content in different types of crab meat.
As a pescatarian blogger and seafood lover I enjoy crab in many forms from crab cakes to king crab legs. I especially appreciate crab’s impressive protein content compared to other meats and seafood. Plus crab provides healthy fats and key vitamins and minerals. Let’s dive into the details on crab’s stellar nutritional profile.
An Overview of Crab’s Nutrition
While relatively low in calories and fat, crab shines in terms of lean protein. A 3 ounce serving of cooked crab contains:
- 84 calories
- 16-18 grams of protein
- 1 gram of fat
- 0 grams of carbs
In addition to protein, crab provides:
- Vitamin B12
- Selenium
- Zinc
- Copper
- Phosphorus
Crab also contains some omega-3 fatty acids, although less than fatty fish like salmon. Overall, the nutritional value of crab makes it a very healthy, low-calorie protein source.
Protein Content in Different Types of Crab
There are many popular varieties of crab to enjoy. The most common types caught and eaten in the United States include:
- Dungeness crab
- Blue crab
- King crab
- Snow crab
- Stone crab
While all provide stellar protein, the protein content can vary slightly between crab types. Here is the protein content in a 3 ounce serving of popular crab varieties:
- Dungeness crab: 18g protein
- Blue crab: 17g protein
- King crab: 17g protein
- Snow crab: 15g protein
- Stone crab: 15g protein
King crab legs are one of the largest crab species, so while a leg may weigh 5-6 ounces, it will pack over 20 grams of protein in that serving.
Crab Protein Versus Other Protein Sources
Eating crab provides more protein than most plant sources and as much or more than other types of seafood. Here’s how crab’s protein content compares per 3 ounce cooked serving:
- Crab: 16-18g protein
- Salmon: 17g protein
- Shrimp: 17g protein
- Chicken breast: 26g protein
- Ground beef: 21g protein
- Tofu: 6-8g protein
- Lentils: 9g protein
- Almonds: 6g protein
As you can see, crab provides an excellent protein boost, comparable to popular proteins like salmon, shrimp and chicken. Those looking to limit meat will appreciate crab’s high protein content from a non-meat source.
Protein Content in Different Crab Products
In addition to eating whole crab, there are many products made from crab that contain varying amounts of protein:
- Crab cakes: 14g protein in one 4-ounce cake
- Canned crab: 17g protein per 3 ounces
- Crab salad: 27g protein per 1 cup
- Crab dip: 13g protein per 0.5 cup
- Imitation crab: 10g protein per 3 ounces
Crab salad and dip provide extra protein thanks to supplemental mayo and Greek yogurt. Imitation crab, made from fish, contains less protein than real crab.
Tips for Adding More Crab Protein to Your Diet
To take advantage of crab’s stellar protein content, enjoy it in recipes like:
- Crab cakes, lettuce wraps or tacos
- Cold crab salad on greens or stuffed in tomatoes
- Hot crab dip paired with veggies and crackers
- Simple crab legs or claws with drawn butter
- Hearty crab bisque soup or chowder
- Crab pasta salad or risotto
- Crab omelet or frittata
Crab also makes an excellent addition to seafood boil recipes and complements bacon or steak when wrapped in puff pastry.
With its impressive protein punch, sweet flavor and versatile preparation methods, crab is a phenomenal choice for adding more high-quality protein to your diet. Incorporating crab just a few times per month can significantly boost your nutrient intake in a delicious way.
Six Health Benefits of Eating Crab
Like other seafood, crab is low in fat and a good source of protein that gives you energy and speeds up your metabolism. In fact, 100 grams of crab has about the same amount of protein as 100 grams of other meats. However, crab doesn’t have any saturated fat.
3: Boosts Mental Activity
Crab is also good for you because it has a lot of vitamin and mineral-rich foods, such as selenium, vitamin B2, and copper. Along with omega-3s, these nutrients help improve brain function and lower your risk of dementia as you age. They help protect against oxidative stress, inflammation, and other factors that can affect brain health and development.
Health benefits of Crab: Seafood is really healthy for you!
FAQ
Is crab a good source of protein?
How much protein is in 2 crab legs?
How much protein is in 3 oz of crab?
How much protein is in a full crab?
How much protein does a crab have?
The favorite choice for the term “Crab” is 1 medium, NFS Baked or Broiled Crab which has about 9 grams of protein . The amount of protein for a variety of types and serving sizes of Crab is shown below. View other nutritional values (such as Calories, Carbs or Fats) using the filter below:
How many calories are in crab meat?
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below. Crab meat nutrition (100 grams). Richest in Sodium: 1072mg (47% of DV), Zinc: 8mg (69% of DV). Calories:97, Net carbs: 0, Protein: 19.35.
Is crab a healthy food?
Crab is very nutrient-dense and provides high amounts of protein and several vitamins and minerals for only 97 calories per 100 grams. It contains high amounts of copper, selenium, zinc, and sodium.
What is a 1Cup serving of cooked crab?
A 1-cup serving of cooked crab contains: One cup of cooked crab contains protein, which is important for building and maintaining muscle. It 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.