How Much Protein is in Crab Meat? A Complete Look at This Nutritious Shellfish

Crab is a delicious and popular type of seafood, known for its sweet, briny flavor It’s often enjoyed in classics like crab cakes, crab dip, and seafood boils. But beyond just taste, crab meat is high in several beneficial nutrients, including protein

This article will cover everything you need to know about the protein in crab. Learn how much protein is in various crab meat types, the quality and benefits of crab protein, and how to incorporate more of this healthy shellfish into your diet.

An Overview of Crab Meat Nutrition

There are many different varieties of crab, but some of the most common are blue crab, king crab, snow crab, and Dungeness crab. Here is an overview of the nutrition you’ll find in a 3.5 oz (100 gram) serving of cooked crab meat:

• Calories: 97
• Protein: 19-20 grams
• Fat: 1 gram
• Vitamin B12: 166% DV
• Copper: 131% DV
• Selenium: 73% DV
• Zinc: 69% DV

Crab is very low in fat, carbs, and calories. But where it really shines is its high-quality complete protein content. Let’s take a closer look at that protein amount.

How Much Protein is in 3.5 Ounces of Crab?

A 35 oz serving of crab meat contains approximately

• Blue crab: 20 grams protein
• King crab: 19 grams protein
• Snow crab: 19 grams protein
• Dungeness crab: 20 grams protein

No matter the type, crab offers about 19-20 grams of protein in a standard 3.5 oz cooked serving. That’s a significant amount, making up 38% of the recommended daily value.

To put that protein number into perspective, here is how crab compares to other high protein foods:

• 3.5 oz chicken breast: 30 grams protein
• 3.5 oz salmon: 22 grams protein
• 3.5 oz firm tofu: 10 grams protein
• 3.5 oz Greek yogurt: 15 grams protein

So while crab doesn’t quite match up to chicken or fish, it still provides an excellent source of protein for relatively few calories.

Protein Content in 100 Grams of Crab

Looking at protein numbers by 100 gram serving sizes can also be helpful for easy comparison across foods.

Here is how much protein is in 100 grams of some popular crab varieties:

• Blue crab: 17-20 grams
• King crab: 16-18 grams
• Snow crab: 17-19 grams
• Dungeness crab: 17-20 grams

Again, this amount can range a bit depending on the exact species of crab. But per 100 gram serving, crab generally provides 16-20 grams of protein.

For reference, here is how that compares to 100 gram servings of other common proteins:

• Chicken breast: 31 grams protein
• Salmon: 19 grams protein
• Firm tofu: 8 grams protein
• Greek yogurt: 10 grams protein

Crab provides a similar amount of protein as salmon and more than tofu or yogurt per 100 gram serving.

Benefits of Crab Protein

Beyond just the amount of protein, the quality of protein is important too. Here are some of the key benefits crab protein offers:

• Complete protein – Crab contains all nine essential amino acids required by humans, making it a complete protein.

• High leucine – Crab is particularly high in the amino acid leucine, which helps stimulate muscle protein synthesis.

• Rich in lysine – Crab contains the amino acid lysine, which is important for tissue growth and repair.

• Low fat and carbs – Since crab is very low in fat and carbs, its protein comes with little “extra” calories.

• Sustainable source – Crab is rated a “Best Choice” by Seafood Watch for sustainability.

So crab not only provides a good protein punch, but it does so in a low calorie, environmentally friendly way.

How Does Crab Meat Protein Compare to Other Seafood?

Crab contains slightly less protein compared to some other types of seafood. Here’s how it stacks up to fish and shellfish per 3.5 oz cooked serving:

• Tuna: 25 grams protein
• Salmon: 22 grams protein
• Cod: 21 grams protein
• Shrimp: 18 grams protein
• Crab: 19-20 grams protein
• Lobster: 17 grams protein

Fish like tuna, salmon, and cod tend to be a bit higher in protein, while shellfish like shrimp and lobster are slightly lower. But overall, crab holds its own and provides an excellent protein source from the sea.

Ways to Add More Crab Protein to Your Diet

Here are some simple ideas to enjoy more crab protein in your weekly meal planning:

• Toss crab meat into salads, grain bowls, tacos, and pasta dishes
• Enjoy crab cakes, either store-bought or homemade
• Mix crab with avocado, lemon, and spices for crab salad stuffed in tomatoes or bell peppers
• Bake seasoned crab meat into seafood casseroles
• Use crab in chowders, bisques, and seafood soups
• Add crab to omelets, frittatas, and crustless quiches for an extra protein boost
• Snack on crab salad lettuce wraps

Crab pairs well with so many flavors and ingredients. Getting creative can help you enjoy the benefits of crab protein in easy, delicious ways.

Crab Nutrition Compared to Other Protein Sources

Here is a recap of how 3.5 oz cooked servings of crab and other proteins compare nutritionally:

While not quite as protein-packed as chicken or fish, crab still provides ample high-quality protein for minimal calories and fat. Along with its abundance of vitamins and minerals like selenium and B12, crab makes for a nutritious choice.

People Also Ask About Crab Meat Protein

Here are some common questions about crab meat protein content and nutrition:

Does crab meat have carbs?

Crab contains virtually zero carbs. A 3.5 oz serving of crab has less than 1 gram carb.

Is crab meat keto friendly?

Yes, crab meat is keto friendly due to its high protein, low carbs, and moderate fat. Be mindful of any carb-containing dressings or seasonings.

Is crab meat good for building muscle?

The complete protein and high leucine content in crab make it beneficial for muscle building and maintenance.

Is crab meat good for weight loss?

While not extremely low calorie, crab can fit into a healthy weight loss plan due to its satisfying protein and minimal fat and carbs.

The Takeaway on Crab Protein

With about 19-20 grams of complete, high-quality protein per 3.5 oz serving, crab meat offers an excellent source of this important nutrient. Crab fits well into a healthy diet and provides nutritious protein for relatively low calories compared to other animal proteins.

Enjoy crab in moderation as part of a balanced diet, and take advantage of its stellar nutritional profile. Just be mindful of any seasonings, cooking oils, or sides that can add extra calories.

What’s your favorite way to enjoy the delicious protein punch of crab meat? Share your top recipes and tips in the comments!