Keto crab dip is delicious and easy to make, making it the perfect party appetizer. This dip is keto, low-carb, grain-free, and gluten-free.
This keto crab dip is one of the best dips you can eat! It’s high in fat and low in carbs, so it will keep you full without all the carbs.
Youll want to keep making it over and over again because it is such a crowdpleaser.
Italian Keto Calzones are one of our most-watched videos. In it, we show you how to make them.
One type of seafood that is great for people on the ketogenic diet is crab. It is high in protein and nutrients and low in carbs.
Sour cream and cheddar cheese are also used to make this crab dip, so it has healthy fats to go with the salty seafood. Its a keto win-win!.
The ketogenic diet is a very low-carb, high-fat diet that has become incredibly popular for weight loss and health in recent years When following keto, paying close attention to carb counts is crucial Many people wonder – is crab meat keto-friendly? Let’s take a detailed look at the nutritional profile of different types of crab to find out.
An Overview of Keto Guidelines
First, a quick recap of the ketogenic diet’s basic guidelines Keto requires restricting net carb intake to 20-50 grams per day, depending on the individual. Net carbs are calculated by subtracting fiber from total carbs, as fiber does not impact blood sugar
Keto also emphasizes high fat intake and adequate protein. The goal is to reach and maintain a state of ketosis, where the body burns fat for fuel instead of carbs. Now let’s explore how various crab options fit into these parameters.
Wild Caught Crab – The Best Keto Option
Wild caught crab meat such as Dungeness crab from the Pacific Northwest snow crab, and king crab legs, is an amazing keto food. It packs a nutritional punch without the carbs.
A 100g serving of wild caught crab contains:
- Calories: 84
- Fat: 1g
- Carbs: 0g net carbs
- Protein: 18g
With zero net carbs and a good amount of protein, wild crab fits perfectly into a ketogenic eating plan. It provides vitamins like selenium and magnesium as well.
The rich, succulent taste is a major bonus too. Overall, wild caught crab is one of the best keto seafood options.
Farmed Crab – Still Keto-Friendly
Farmed crab meat, such as blue crab farmed on the East Coast, is another great choice while following a keto diet. Here is the nutrition for 100g of farmed crab:
- Calories: 97
- Fat: 1g
- Carbs: 0g net carbs
- Protein: 21g
Again, with zero net carbs, farmed crab meat is totally keto approved. The protein content is even higher than wild varieties.
Farmed crabs tend to have a little less flavor than wild counterparts, but are still delicious. The affordable price is a major plus as well.
Crab Legs – Watch Portion Sizes
Now let’s look at crab legs, which are often enjoyed for their meaty texture and bold flavor. Crab legs are the long, spindly legs of crabs cooked in the shell.
Since you don’t eat the shells, the carb content of crab legs is essentially the same as crab meat – zero net carbs. However, you do have to be mindful of portion sizes.
A typical serving of crab legs is around 4 medium size legs. This provides about 113g of edible crab meat and 221 calories. It’s easy to overeat by mindlessly cracking and eating legs. Stick to about 4 medium crab legs at a time to stay within keto macros.
Crab Claws – Low-Carb Dippers
Crab claws contain the same sweet, succulent meat inside a hard outer shell. They make for a fun finger food. Crab claws can be dipped into melted butter or seasoning for a delicious low-carb appetizer.
Again, crab claw meat has zero net carbs. Stick to 4-6 claws within a serving to control portions. Enjoy them on their own, without high-carb dipping sauces.
Lump Crab Meat – Pure Indulgence
Lump crab meat consists of pure, broken down chunks of 100% crab. With no shells or cartilages, it provides indulgent mouthfuls of tender crab.
A 100g serving of lump crab contains:
- Calories: 89
- Fat: 1g
- Carbs: 0g net carbs
- Protein: 19g
This makes lump crab meat a wonderful high-protein keto food with zero carbs. It can be a decadent addition to everything from salads to omelets.
Crab Cakes – Choose Carefully
Now we come to pre-made crab cakes and other crab creations. This is where you have to be careful, as carb counts can climb quickly with starchy fillers.
Check labels closely, as many store-bought crab cakes contain breadcrumbs, crackers, flour or other grain-based ingredients. Aim for crab cakes made with almond flour or pork rinds instead.
When dining out, ask how the crab cakes are prepared. Opt for broiled or grilled instead of breaded and fried. Squeeze lemon over top and avoid sugary sauces or sides.
Imitation Crab – Not So Keto-Friendly
Finally, we have imitation crab, also called crab stick. This seafood product is made from fish meat that has been pulverized and shaped to resemble crab meat.
Imitation crab typically contains:
- Calories: 94
- Fat: 0g
- Carbs: 14g net carbs
- Protein: 8g
With 14g net carbs in a 100g serving, imitation crab is too high in carbs to be keto. It also contains extra additives and preservatives. Real crab is a much better choice while on keto.
The Verdict: Crab Can Fit Into Keto Eating
In conclusion, authentic crab meat and legs are excellent high-protein, low-carb options for keto eaters. Be mindful of portions, read labels carefully, and avoid starchy add-ins.
Prioritize wild caught or farmed crab for maximum nutrition and flavor. Steer clear of imitation products. Keep an eye on servings with crab legs.
When enjoyed properly, crab can be a delicious and diet-friendly ingredient on a well-formulated ketogenic diet. Now get cracking!
What’s In Keto Crab Dip?
To make our keto crab dip, we used the following low-carb ingredients.
Can You Use Other Seafood Instead?
We recommend using high-quality crab to get that delicious “crab dip” flavor.
We havent experimented with other seafood dips, but stay tuned for more recipes!
Also, dont use imitation crab meat. It’s been processed a lot, has sugar and other ingredients that aren’t good for keto, and won’t make your dip taste as fresh.
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FAQ
Can you eat crab meat on keto?
Is crab meat high in carbs?
Is imitation crab meat low-carb?
Is imitation crab OK for type 2 diabetes?
Is crab keto friendly?
Crab is not only delicious but also very low in carbohydrates, making it a keto-friendly choice. With virtually no carbs and a good source of protein, keto crab fits well within the low-carb, high-fat framework of the ketogenic diet. So, if you’re a seafood lover, crab can certainly be on your keto-friendly list of foods to enjoy.
Are coconut crabs healthy to eat?
Crabs are rich in omega 3 fatty acids, protein, vitamins like riboflavin and minerals like selenium, copper, phosphorus. Coconut crabs are not known to be poisonous. The fat in the abdomen and the egg inside the female are the delicious edible parts. It is prepared by steaming or boiling them in coconut milk. Consuming coconut crab along with sea mango, cerbera manghas may make the coconut crab toxic due to the presence of cardiac cardenolides(cardiac active steroids). This causes electrolyte imbalance that affects the electrical conductivity of the heart.
Can you eat crab legs on a keto diet?
Some brands add real crab extract, but many add artificial flavors to achieve the flavor of crab legs. Regarding the keto or a low-carb diet, this food is not something we recommend. It contains about 15 grams of net carbs per 100 grams, and it is full of preservatives, artificial coloring, and additives.
Can you eat imitation crab on a keto diet?
Imitation crab meat is a bit tricky for keto dieters. While it does contain protein, it also has added fillers like starches and sugars to achieve its crab-like texture. This means it’s not as carb-friendly as real crab. If you’re following a strict keto diet, it’s best to avoid or consume imitation crab keto in moderation.