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.
Dungeness crab is a popular seafood delicacy enjoyed by many on the West Coast and beyond. With its sweet, succulent meat and iconic reddish-brown shell, Dungeness crab has become a culinary icon. But is this tasty crustacean actually good for you?
As it turns out, Dungeness crab provides an impressive array of health and nutritional benefits. Keep reading to learn why this sustainable seafood should be on your plate.
What is Dungeness Crab?
Dungeness crab is a type of edible crab named after a fishing village in Washington state. It thrives in the cold Pacific waters of the West Coast, from California up to Alaska.
Identifiable by their purplish bodies and long spindly legs these large crabs can grow up to 10 inches across. Their sweet, tender flesh is considered a delicacy, especially during peak crab season from November to June.
Dungeness crab is sustainably caught using traps and pots that minimize bycatch. This makes it an ocean-friendly choice compared to some other seafood options.
Nutrition Profile of Dungeness Crab
Dungeness crab meat is low in fat and calories while providing a wealth of essential vitamins and minerals
A 3-ounce serving of steamed Dungeness crab contains:
- 112 calories
- 24 grams protein
- 1 gram fat
- 376 milligrams sodium
- 0 carbohydrates
Dungeness crab is a superb source of:
- Selenium
- Zinc
- Copper
- Phosphorus
- Magnesium
- Vitamin B12
It also contains omega-3 fatty acids, though not as much as fatty fish like salmon. Still, Dungeness crab offers an impressive nutrient package.
Health Benefits of Dungeness Crab
Eating Dungeness crab on a regular basis provides many potential wellness advantages. Here are some of the top health benefits associated with this seafood:
1. Excellent Source of Protein
With 24 grams of protein in a 3-ounce serving, Dungeness crab is an outstanding source of this essential macronutrient.
Protein provides amino acids that are used to build and maintain muscle mass. Consuming adequate protein helps regulate appetite and metabolism as well.
2. Rich in B Vitamins
Dungeness crab is loaded with B vitamins, especially vitamin B12. This vitamin plays a vital role in red blood cell formation and neurological function.
Vitamin B12 deficiency can cause fatigue, memory problems, and megaloblastic anemia. Seafood like Dungeness crab helps prevent this.
3. Helps Strengthen Bones
Dungeness crab contains lots of phosphorus, zinc, and magnesium – minerals that help promote bone formation and density.
These minerals may help reduce risk of osteoporosis and fractures when eaten regularly as part of a healthy diet.
4. Boosts Immune Function
The high selenium content in Dungeness crab supports immune function. Selenium aids the activity of immune cells and protects against cellular damage from free radicals.
5. Supports Thyroid Health
Dungeness crab is abundant in copper, iodine, and selenium – minerals that help regulate thyroid hormone levels and keep metabolism running smoothly.
6. Improves Heart Health
While not extremely high in omega-3s, Dungeness crab still provides anti-inflammatory fatty acids that benefit cardiovascular health.
The B vitamins and selenium in Dungeness crab also help lower homocysteine levels, reducing heart disease risk.
7. May Benefit Brain Function
Some research indicates the omega-3s in seafood may boost brain health and delay cognitive decline. Dungeness crab offers a tasty way to get neuroprotective omega-3s.
Potential Concerns About Eating Dungeness Crab
Dungeness crab offers many nutritious benefits, but there are a couple potential downsides to keep in mind:
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It’s high in sodium, with over 350 milligrams per serving. People limiting sodium intake should eat crab in moderation.
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Larger, older crabs may accumulate trace amounts of heavy metals like mercury. Pregnant women and young children should opt for smaller Dungeness crab.
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Crab innards are high in cholesterol, so avoid eating innards if you have high cholesterol. The meat, however, is very low in cholesterol.
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People with shellfish allergies should obviously avoid Dungeness crab, as it can trigger potentially serious allergic reactions.
Overall though, the benefits seem to outweigh the risks for most people. Just enjoy Dungeness crab meat in reasonable portions as part of a balanced diet.
Healthy Ways to Eat Dungeness Crab
Thanks to its versatile flavor, Dungeness crab can be prepared in endless delicious ways:
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Steam or boil crab whole, then crack and pick out the tender meat. Dip in melted butter or lemon aioli.
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Make crab cakes by mixing crab meat with bread crumbs, egg, and seasonings. Pan fry until golden brown.
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Toss crab meat with pasta, olive oil, garlic, parsley, lemon zest, salt, and pepper.
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Use crab meat in salads, sandwiches, omelets, risottos, chowders, and more.
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Stir fresh crab into rice along with vegetables, eggs, and soy sauce for crab fried rice.
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Garnish crab-topped pizzas with lemon, chilies, and parsley for an upscale twist.
However you choose to enjoy it, Dungeness crab adds sweet, succulent flavor and bountiful nutrition to any dish.
The Takeaway on Dungeness Crab
With its impressive nutrition profile and succulent texture, Dungeness crab is one of the healthiest and tastiest crustaceans you can eat. This iconic Pacific seafood provides a stellar dose of protein, vitamins, and minerals that offer anti-inflammatory, immune-boosting, bone-strengthening benefits.
Moderating portion size and limiting intake for certain groups are smart precautions. But overall, Dungeness crab is a nutritious addition to a well-balanced diet. So fire up the crab pots and enjoy this sustainable West Coast delicacy for better health. Just crack, dip in melted butter, and savor the sweet taste of wellness from the sea.
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.
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:
All you need to know about Dungeness Crab, Snow Crab, and King Crab.
Is Dungeness crab healthy?
Dungeness crab is a delicious and low-caorie nutritious seafood option, offering several essential nutrients. 100 g (3.5 oz) servings of its claw meat contains just 86 calories and less than 1 gram of fat. Its lean, white meat serves as an excellent source of protein, containing 17.04 g/100 g (equivalent to 30% of the Recommended Daily Intake).
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.
What is a dungeness crab?
Dungeness are cold-water crabs, 7 to 9 inches in width, and 1 1/2 to 2 pounds in weight, found off the coasts of Northern California, Oregon, Washington, and Alaska, with the San Francisco Bay Area being a singular hotbed for Dungeness lovers, writes F&W assistant food editor Andee Gosnell. They’re prized for their flaky, sweet, juicy meat.
Does Dungeness crab have cholesterol?
A three-ounce serving of steamed blue crab has over 66 milligrams of cholesterol; the the cholesterol in Dungeness crab is around 56 milligrams. You’ll get just 36 milligrams of cholesterol from a 3-ounce cooked portion of Alaska king crab.