Crab is deliciously salty and has a hint of mineral sweetness. It has all the good things about seafood without the fishy aftertaste that some people don’t like. This crustacean is caught and enjoyed all over the world. It comes in different types, like Dungeness and Alaskan King. Â.
Historians believe that crab was one of the earliest foods enjoyed by coastal populations. Archaeologists have uncovered the remains of crab and other edible marine animals along the Eritrean coast. A lot more archaeological evidence from the Chesapeake Bay area shows that Native Americans and early colonists also liked to eat crab.
Today, crab is seen as a tasty treat in some places and a plentiful source of easy-to-catch meat in others. China is the worlds largest exporter of crab while the United States imports and consumes the most. Â.
Many of the nutrients found in other popular seafood are also found in crab meat. However, crab meat has less mercury than marlin, swordfish, grouper, and tuna.
Crab legs are a prized seafood delicacy. Their sweet, succulent meat is packed with incredible flavor in every bite. Beyond just being delicious, crab legs are also an excellent source of various nutrients that are vital for health. One of the biggest nutritional benefits of eating crab legs is their high protein content.
In this article I’ll share key details on the protein levels in crab legs and explain why they are such a great food choice
- How much protein is in a typical serving of crab legs?
- What are some other beneficial nutrients found in crab legs?
- Do crab legs offer any specific health benefits?
- How can you incorporate crab legs into a healthy balanced diet?
Let’s dive in and uncover why crab legs should be on your list of go-to protein foods!
High Levels of Protein in Crab Legs
The defining nutritional characteristic of crab legs is their high protein content. Protein is an essential macronutrient that our bodies require for critical functions like building muscle mass, supporting immune function, and carrying out biological processes.
A standard 3-ounce serving of cooked crab legs contains approximately:
- 19 grams of protein – This supplies around 38% of the recommended daily value.
To put this protein amount into perspective, 3 ounces of crab has about the same protein as 3 ounces of chicken breast or lean beef.
Some types of crab, like king crab legs which are larger, can have even more impressive protein levels:
- King crab legs: Around 26 grams of protein per one leg
Crab legs provide complete protein including all nine essential amino acids our bodies cannot make on their own. Their protein content stays consistent whether you eat blue crab, Dungeness crab, snow crab, or king crab legs.
The high protein coupled with low calories and fat makes crab an excellent source of lean protein to promote muscle growth, keep you feeling fuller for longer, and provide energy.
Additional Nutrients in Crab Legs
Along with being a high protein food, crab legs also supply a wealth of other key vitamins and minerals:
Vitamin B12 – Crab legs are very high in B12, which supports red blood cell formation and neurological function. A 3-ounce portion contains over 200% of the recommended daily B12.
Selenium – Important for thyroid hormone metabolism and DNA synthesis. Crab provides over 90% of the RDA.
Phosphorus – Helps build strong bones and teeth. A serving of crab has over 50% of your daily phosphorus needs.
Copper – Necessary for iron absorption and nerve conduction. You get about 75% of the daily copper from a crab leg serving.
Zinc – Crucial for immune system function. Crab legs deliver around 100% of the RDA for zinc.
Magnesium – Key for muscle and nerve function. One crab leg serving provides about 20% of the daily magnesium requirement.
Crab legs are also rich in various B vitamins like thiamin, riboflavin, niacin, and folate. They provide some iron and calcium as well.
The only nutrient to watch is the sodium content. Crab legs are high in sodium since they come from saltwater. Those limiting sodium should keep portion sizes moderate.
Health Benefits of Eating Crab Legs
Beyond just being nutritious, the vitamins, minerals, and protein in crab legs offer some nice benefits for your health and wellbeing:
-
Muscle building – The protein supports muscle growth and maintenance to preserve lean body mass as you age.
-
Heart health – Selenium and B vitamins help lower heart disease and stroke risk by decreasing inflammation and reducing harmful homocysteine levels.
-
Thyroid function – The selenium in crab promotes proper thyroid hormone synthesis to keep your metabolism running smoothly.
-
Immunity – Zinc assists immune cell production while selenium and vitamin B12 optimize immune response.
-
Brain function – B12 is essential for nerve transmission and cognitive function as you get older.
-
Bone strength – Phosphorus improves bone mineralization for reduced fracture risk.
-
Anemia prevention – Crab legs provide three nutrients that prevent anemia – B12, copper, and iron.
-
Eye health – The zinc and B vitamins in crab legs can help slow macular degeneration and vision loss.
As you can see, the nutritional profile of crab makes it far more than just a tasty treat – it delivers some solid health dividends!
Incorporating Crab Legs into a Healthy Diet
Fortunately, crab legs make it easy to reap their health and nutritional benefits. Here are some simple tips for getting more crab into your diet:
-
Enjoy crab legs as an entree 2-3 times per month. Alternate them with lean meats or other seafood.
-
Add some crab meat to salads, scrambled eggs, pasta, or fish cakes for a nutrition and protein boost.
-
For a lighter meal, make crab cakes using almond flour instead of bread crumbs to cut carbs.
-
For a crab and avocado stack, top toasted bread with crab meat, sliced avocado, lettuce, and lemon dressing.
-
Use crab as a protein topper for healthy grain bowls mixed with quinoa or brown rice plus veggies.
-
Create a crab dip from canned crab meat, Greek yogurt, lemon juice, and spices to pair with raw veggie sticks.
-
Make lettuce wrap tacos with crab meat, peppers, onion, avocado, and salsa for a lighter taco night.
With some creativity, it’s simple to incorporate crab into all kinds of dishes so you benefit from its stellar nutritional profile. Crab legs and meat make a great substitute for recipes calling for chicken, beef, or pork to increase nutrients without sacrificing taste.
The Takeaway on Crab Leg Protein
When it comes to nutritional benefits, crab legs are a real treasure of the sea. With about 19 grams of complete protein per 3-ounce serving, they supply a hefty dose of this muscle-building macronutrient. Plus, crab legs provide important vitamins and minerals that offer additional health perks. Their impressive nutrition and enticing flavor make crab legs a fantastic choice whether you’re looking to add variety to your diet or reap the wellness benefits of seafood. So go ahead and enjoy some succulent crab anytime you get a craving!
Potential Risks of Crab
Even though crab has less mercury than many other seafood, it can still be dangerous depending on how it is caught and cooked. There may also be a lot of cadmium in brown crab meat. If you eat too much of it, it can be harmful.
Crab also has a good bit of sodium (376 mgs in a 3-ounce portion).
If youre hungry for seafood, but want a little less sodium, great choices include:
Potential Health Benefits of Crab
Crab is packed with protein, which is important for building and maintaining muscle. Crab 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.
It can help:
Improve heart health. The omega-3 fatty acids in crab provide many benefits related to heart health. These important nutrients may help lower triglycerides, stop blood from clotting, and make it less likely that your heartbeat will become irregular.
Prevent anemia. Many of the nutrients in crab, like vitamin B12 and folate, lower the risk of getting anemia from not getting enough vitamins. People who have vitamin deficiency anemia don’t have enough healthy red blood cells. As a result, they may feel tired or weak.
Keep your brain strong. Researchers have found that people who eat seafood like crab at least once a week are less likely to get Alzheimer’s disease and dementia. This protection may stem from the high levels of omega-3 fatty acids found in seafood products.
Health benefits of Crab: Seafood is really healthy for you!
FAQ
How much protein is in a cluster of snow crab legs?
|
Proteins and Amino acids
|
|
|
|
Nutrient
|
Amount
|
DV
|
|
Protein
|
14.00 g
|
28 %
|
Are crab legs a good protein source?
Incorporating crab legs into your diet can provide an excellent protein source, particularly for individuals following a low-fat or low-calorie eating plan. For those watching their calorie intake, crab legs make a fantastic choice. Compared to other meat and seafood options, they are relatively low in calories.
How many calories are in a snow crab leg?
Snow Crab Legs – 1 Pound. Red Lobster. 1 serving. 490.0 calories. 41.0 grams carbs. 15.0 grams fat. 46.0 grams protein. 0 grams fiber.
How many calories are in a king crab leg?
There are around 130 calories in one king crab leg, but this varies depending on how the crab is prepared. King crab’s nutrition profile makes it a great source of protein with minimal fat and zero carbs.
Are crab legs low in calories?
Compared to other meat and seafood options, they are relatively low in calories. Enjoying a serving of crab legs allows you to savor their exquisite flavor without worrying about excessive calorie consumption. It’s a win-win situation where you can indulge in a delectable treat while keeping your waistline in check.