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crabs.

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Recipes with crabs + Add to pantry

SERVING

CALORIES

PROTEIN

18.1g

CARBS

FAT

1.1g

FIBER

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories87kcal—

Protein18.1g36%

Carbohydrates0g0%

Fiber0g0%

Sugar0g0%

Total fat1.1g1%

Saturated fat0.20g1%

Trans fat0g—

Cholesterol78mg26%

Water79g—

MINERALS

Sodium293mg13%

Potassium329mg7%

Calcium89mg7%

Iron0.70mg4%

Magnesium34mg8%

Phosphorus229mg18%

Zinc3.5mg32%

Copper0.60mg67%

Manganese0.03mg1%

Selenium37.4µg68%

VITAMINS

Vitamin A0µg0%

Vitamin C3.3mg4%

Vitamin D0µg0%

Vitamin E1.5mg10%

Vitamin K0.10µg0%

Thiamin (B1)0.08mg7%

Riboflavin (B2)0.04mg3%

Niacin (B3)2.7mg17%

Pantothenic acid (B5)0.35mg7%

Vitamin B60.15mg9%

Folate (B9)44µg11%

Vitamin B129.0µg375%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 oz28.4g

1 lb453.6g

1 piece400g

HEALTH BENEFITS

Why eat it.

✓Excellent source of high-quality, lean protein essential for muscle building and repair.
✓Rich in omega-3 fatty acids, which support heart health and reduce inflammation.
✓High in essential minerals like selenium, zinc, and copper, which boost immune function and act as antioxidants.
✓Provides significant amounts of Vitamin B12, crucial for nerve function and the formation of red blood cells.

COOKING TIPS

In the kitchen.

1The most common methods for cooking whole crabs are steaming or boiling. Steam for 15-20 minutes or boil for 10-15 minutes, until the shell turns bright orange-red.
2Avoid overcooking crab meat, as it will become tough and rubbery. The meat is done when it is opaque and firm.
3When making crab cakes, use a gentle binder like egg or mayonnaise and minimal filler to highlight the delicate flavor of the crab.
4Sauté picked crab meat with garlic, butter, lemon juice, and fresh herbs for a simple and elegant dish to serve with pasta or on toast.

STORAGE

Keep it fresh.

Store live crabs in a cool, damp environment (like a cooler with damp newspaper) and cook them the same day of purchase. Do not store them submerged in water.
Cooked crab meat should be stored in an airtight container in the refrigerator and consumed within 3-4 days.
For longer storage, freeze cooked crab meat in an airtight, freezer-safe container or bag for up to 3 months.

FAQ

Frequently asked questions.

Is crab healthy?

Yes, crab is a highly nutritious seafood choice. It is an excellent source of lean protein, Vitamin B12, and essential minerals like selenium and zinc, which support immune function and heart health while being very low in fat.

Is crab good for weight loss?

Crab is excellent for weight loss because it is very low in calories (87 per 100g) and high in protein (18.1g). The high protein content helps promote satiety, keeping you full for longer while providing essential nutrients without excess fat or carbs.

Is crab keto-friendly?

Yes, crab is perfectly keto-friendly as it contains 0g of carbohydrates. It is a great source of high-quality protein for those on low-carb or ketogenic diets, though it is often paired with healthy fats like butter to meet keto macros.

Can people with high cholesterol eat crab?

While crab contains dietary cholesterol, it is very low in saturated fat. Most modern nutritional guidelines suggest that dietary cholesterol has a minimal impact on blood cholesterol for most people, making crab a heart-healthy protein choice when not smothered in butter.

How do you know when crab is fully cooked?

When cooking whole crabs, the shell will turn a bright, vibrant orange or red color. The meat inside should change from translucent to an opaque white and should be firm to the touch rather than soft or mushy.

What does crab taste like?

Crab has a distinctively sweet, delicate, and slightly salty flavor. The texture is generally tender and flaky, often described as a more flavorful and 'ocean-sweet' alternative to lobster or white fish.

How long does fresh crab last in the refrigerator?

Fresh, raw crab should ideally be cooked the day it is purchased. Once cooked, the meat can be stored in an airtight container in the coldest part of the refrigerator for 2 to 3 days.

How can you tell if crab has gone bad?

Spoiled crab will have a strong, pungent ammonia smell or a sour, 'fishy' odor. Additionally, the meat may feel slimy or sticky to the touch; if any of these signs are present, the crab should be discarded immediately.

Is crab high in mercury?

No, crabs are generally categorized as a 'Best Choice' by the FDA because they are low in mercury. They are considered safe for most people, including pregnant women, to consume 2-3 times per week.

What are the main health benefits of the minerals in crab?

Crab is rich in selenium, zinc, and copper. These minerals act as powerful antioxidants that boost the immune system, protect cells from damage, and support healthy metabolism and thyroid function.

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