How Much Protein Does Crab Contain? A Guide to This Seafood’s Nutritional Value

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.

how much protein in crab

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?

1: Good Source of Protein Like other seafood, crab is a low-fat, healthy source of protein that gives you energy and increases your metabolism. In fact, crab has about the same amount of protein per 100 grams as other meats, but without all the saturated fat.

How much protein is in 2 crab legs?

One leg of the aforementioned serving size provides about 26g of protein, making it an excellent source of protein, though it is much leaner than the same amount of beef.

How much protein is in 3 oz of crab?

Low in fat and high in protein, crab is a nutrient-rich food choice. For example, 85 g (about 3 oz) of blue swimming crab – lump contains 80 calories, 18g of protein, 0g of saturated fat, and 100 mg cholesterol.

How much protein is in a full crab?

A whole crab contains 28 g of protein, which is 20 percent of the daily value for protein.

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.

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