Plain steamed crab meat is one of the healthiest seafoods you can eat. For very few calories, crab is a great source of protein. It also has a lot of minerals and B vitamins within it. If you are more likely to get heart disease, you might want to choose certain kinds of crab or limit the amount you eat. Some types of crab have more cholesterol or sodium than others.
Yes, crab meat is healthy! Its full of protein, as well as some essential vitamins and minerals. Be careful with your portions and don’t add too much butter or other high-fat or high-sodium sauces.
Raw crab meat is incredibly low in calories, and almost all of the calories come from protein. Blue crab meat offers just 74 calories from a 3-ounce cooked portion, according to USDA National Nutrient Database.
The same amount of Alaska king crab has about 71 calories, while a 3-ounce serving of Dungeness crab has almost 73 calories. Roughly 85 percent of those calories are from protein. The final percentage of calories are from fat and a small amount from the carbs in crab.
Avoid all that butter or cream sauce to keep your calories and fat to a minimum. According to the USDA National Nutrient Database, adding just one tablespoon of melted butter adds 100 calories. Almost all of those calories come from fat, mostly saturated fat.
Crab is a delicious and popular type of seafood, but many people wonder – is crab meat fattening? With its rich, sweet flavor and tender texture, it may seem like crab would be high in calories and fat. However, the true nutritional profile of crab meat is quite complex. In this article, we’ll take a detailed look at the calories, nutrition facts, and potential health effects of eating crab.
Calorie and Fat Content of Crab
When examining the calorie content of crab meat. there are some key factors to consider
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Type of crab: Different crab varieties can range in calorie content. For instance, 3 ounces of Alaska king crab contains about 90 calories, while 3 ounces of Atlantic blue crab has 105 calories [1].
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Serving size The calories in crab can quickly add up if you eat large serving sizes. A typical 3-4 ounce serving of crab contains 80-120 calories Eat a whole 1 pound crab leg or cluster in one sitting and you could consume 300-500 calories
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Cooking method How the crab is prepared also impacts its nutrition profile. Simply steaming or boiling crab keeps it lower in calories than breading and frying it
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Added ingredients: Crab cakes, crackers, butter, cocktail sauce, and other accompaniments boost the calorie count. Enjoy crab by itself to limit extras.
In terms of fat, a 3-4 ounce serving of crab generally provides 1-2 grams of fat. Crab is naturally low in fat, with the majority coming from healthy unsaturated omega-3 fatty acids [1].
Protein, Vitamins and Minerals in Crab
While crab does contain a moderate amount of calories, it is also jam-packed with beneficial nutrition:
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High in protein: A serving of crab contains 15-20 grams of protein, providing over 30% of the daily value. The protein in crab helps maintain and repair muscles.
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Rich in B vitamins: Crab is an excellent source of vitamin B12, niacin, and folate. These B vitamins help with energy production and prevention of anemia.
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Great source of selenium: Crab contains over 50% of the daily selenium needs per serving. Selenium acts as an antioxidant and supports thyroid function.
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Contains zinc and iron: Necessary minerals like zinc and iron are also provided by crab to keep your immune system and blood healthy.
So while crab does have a moderate calorie count, those calories come with ample protein, vitamins, and minerals.
Is Crab Considered Fattening?
Now that we’ve looked at the calorie, fat, and nutrition details, is crab objectively fattening? Here are a few considerations:
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Compared to lean protein like chicken breast, crab contains 2-3 times more calories per serving. However, it provides more diverse vitamins and minerals.
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Crab contains less calories per ounce than high fat red meats like ribeye steak or ground beef.
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The healthy fats in crab are filling and do not directly lead to weight gain like trans and saturated fats.
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If enjoyed in reasonable portions, crab can fit into a balanced diet full of veggies, fruits, and whole grains. These provide fiber and nutrients to offset crab’s calories.
So in moderation as part of an overall healthy eating pattern, crab is not inherently fattening. Be mindful of serving sizes and preparation methods to keep crab a lean, nutrient-dense protein choice.
Potential Health Benefits of Eating Crab
Beyond its stellar nutrition profile, studies suggest crab may provide additional health perks like:
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Heart health: The omega-3s in crab help lower triglycerides and reduce inflammation for better cardiovascular health [2].
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Reduced dementia risk: People who eat 1-2 seafood servings weekly have a lower risk of dementia and Alzheimer’s disease [2].
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Cancer prevention: Compounds like astaxanthin found in crab may inhibit growth and spread of cancer cells [3].
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Improved blood sugar: Protein-rich crab helps regulate blood sugar when eaten as part of a balanced diet [4].
Of course, always consult a doctor about specific health concerns and diet needs. But enjoying crab 1-2 times per week could provide benefits.
Tips for Choosing, Preparing and Serving Crab
Here are some simple tips to pick, prepare and serve crab in a healthy way:
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Choose fresh crab when possible for best taste, texture and nutrition. Canned crab tends to be higher in sodium.
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Opt for simple cooking methods like steaming, boiling, or baking instead of frying. Skip the breading and heavy sauces.
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Watch portion sizes and aim to stick to about 3-4 ounces of crab meat per serving. This provides protein benefits without overdoing calories.
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Pair with non-starchy veggies like broccoli, asparagus or salad greens to add volume and nutrients.
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Avoid all-you-can-eat crab leg specials where it’s easy to overeat.
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Enjoy crab cakes made with minimal filler to maximize the nutrition benefits of crab.
The Verdict on Crab and Weight Gain
Overall, crab can be part of a healthy diet and is not inherently fattening with a few smart choices:
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Stick to reasonable 3-4 ounce portion sizes
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Steam, bake or boil instead of frying
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Balance with non-starchy vegetables and complex carbs
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Limit added butter, oils, sauces and salt
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Avoid all-you-can-eat crab leg buffets
When enjoyed in moderation as part of an overall balanced diet, crab provides lean protein, important vitamins and minerals, and potential health benefits. Be mindful of serving sizes, ingredients, and prep methods and crab can be a great addition to your meal plan.
References:
[1] https://www.webmd.com/diet/health-benefits-crab
[2] https://www.quora.com/Why-is-crab-meat-so-high-in-calories
High in Saturated Fat
Low-density lipoprotein levels can go up a little if you eat too much cholesterol, but cholesterol in food doesn’t always do that. In addition to having too much cholesterol, eating a lot of saturated fat can cause your bad LDL cholesterol to rise.
Less than 10 percent of your calories, or 7 percent for optimal heart health, should come from saturated fat, as reported in 2015–2020 Dietary Guidelines for Americans. Based on 2,000 calories daily, thats a maximum of either 22 grams or 15 grams. So while raw crab meat is slightly high as far as cholesterol content, it doesnt have much saturated fat. Three ounces of most varieties of steamed crab offer less than 0.2 gram of saturated fat.
Read more: Imitation Crab Meat Nutrition
Cholesterol in Crab Meat
Some consumers may worry about crab meats cholesterol content. Our 2015–2020 Dietary Guidelines say that you shouldn’t have more than 300 milligrams of cholesterol a day, or no more than 200 milligrams if your blood cholesterol is already high.
The amount of cholesterol in three ounces of steamed blue crab is over 66 milligrams. The amount of cholesterol in three ounces of Dungeness crab is about 56 milligrams. Youll get just 36 milligrams of cholesterol from a 3-ounce cooked portion of Alaska king crab.
Health benefits of Crab: Seafood is really healthy for you!
Is crab meat good for weight loss?
Crab meat is a nutritional powerhouse, offering a significant amount of protein, Vitamin B12, selenium, and omega-3 fatty acids, all essential for maintaining a healthy body. It’s also low in fat and calories, making it a great choice for those looking to maintain or lose weight. How do you cook crab meat?
Is it safe to eat crab meat during pregnancy?
It is safe to eat crab meat during pregnancy as long as it comes from a reliable source, with appropriate hygienic and sanitary conditions for pre-preparation, preparation and packaging of this food.
Is crab meat healthy?
Yes, crab meat is healthy! It’s full of protein, as well as some essential vitamins and minerals. Just make sure you watch your portion sizes and aren’t drowning it in butter or other high-fat or high-sodium sauces. Raw crab meat is incredibly low in calories, and almost all of the calories come from protein.
Is crab meat high in calories?
Low in calories yet high in protein, crab meat supports muscle repair and growth without the added calorie burden. It’s the ideal choice for those monitoring their crab meat calories intake.