Crabs are a beloved shellfish enjoyed around the world. Their sweet, briny flavor and tender meat make them a coveted delicacy. If you love indulging in crab, you may wonder just how many calories are packed into this crustacean.
In this article, we’ll take a close look at the calorie and nutrition facts for various types of crab. We’ll cover everything from snow crab and king crab legs to Dungeness and blue crab. Read on to learn the calorie count and nutrient profile of your favorite crab dishes.
Calculating Crab Calories
The number of calories in crab depends largely on the type of crab as well as how it is prepared. Serving size also significantly impacts the calorie count.
Here are some key factors that determine the calorie content of crab:
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Type of crab: King crab, snow crab, Dungeness crab, blue crab, etc. Each variety has a slightly different calorie count.
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Serving size: A larger serving of crab contains more calories than a petite portion. Pay attention to serving sizes listed on nutrition labels.
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Cooking method Crab that is deep fried or doused in butter or oil will have more calories than crab that is steamed, boiled, or grilled
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Additions and sauces: Crab cakes, crab dip, or crab pasta dishes get extra calories from breading, mayo, cheese, and other mix-ins.
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With or without shell: Shells contain very few calories, so shelled crab meat has more calories per ounce than crab legs or chunks with the shell on.
Now let’s analyze the calorie counts for some of the most popular types of crab.
Calorie Count for Specific Crab Varieties
Here is the nutrition breakdown for 1 cup and 100 grams of some common types of crabmeat
King Crab
- 1 cup, cooked (flaked) = 129 calories
- 100 g, cooked = 111 calories
King crab is known for its long, hearty legs covered in a dense shell. A single king crab leg has 80-150 calories, depending on the size. King crab meat is low in fat and carbs and rich in protein.
Snow Crab
- 1 cup, cooked (flaked) = 99 calories
- 100 g, cooked = 85 calories
Snow crab legs are slimmer than king crab legs but pack a sweet, delicate flavor. A single 5-6 oz snow crab leg contains 60-100 calories. Snow crab is very low in fat.
Dungeness Crab
- 1 cup, cooked (flaked) = 119 calories
- 100 g, cooked = 101 calories
Dungeness is a Pacific coast favorite. It has an oval, hard shell and lean, flaky white meat. Dungeness crab cakes can contain 300-400 calories per cake.
Blue Crab
- 1 cup, cooked (flaked) = 129 calories
- 100 g, cooked = 110 calories
Blue crab is smaller with a softer shell but prized for its distinct, sweet taste. A single blue crab contains 100-150 calories depending on the size. Soft shell blue crab is low in calories.
Imitation Crab
- 1 cup, flaked = 240 calories
- 100 g = 120 calories
Imitation crab sticks aka surimi are made from white fish like pollock or hake. The crab flavor comes from additives. Imitation crab tends to be higher in carbs and calories than real crab.
As you can see, the calorie content can vary significantly based on the type of crab. But in general, most types of fresh crab contain 100-130 calories per 100 gram serving.
Now let’s look at how cooking and preparation affects the calorie content.
Does Cooking and Preparation Change the Calories in Crab?
Yes, the way crab is prepared can alter its calorie content. Here’s how:
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Buttered, sauteed: Cooking crab in butter or oil increases the calories. A 1/2 cup of sautéed crab may have 200-300 calories.
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Breaded and fried: Breaded, deep fried crab can more than double the calorie count. A fried crab cake has 300-500 calories.
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Mixed dishes: When crab meat is used in dips, pasta, salad, etc. the other ingredients add extra calories. A 1 cup serving of crab salad often has 300-400 calories.
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Canned: Canned crab is packed with brine or oil, increasing the calorie density. A 1 cup serving of canned lump crab may have 250-350 calories.
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Chilled, steamed, boiled: Simple preparations like chilled crab legs and claws or steamed crab with lemon have the lowest calorie count.
When enjoying crab at a restaurant, keep an eye on preparation methods and condiments that can ramp up calories. Dishes labeled “buttered”, “fried”, or “baked” will have more calories than “steamed” or “boiled” crab.
Nutritional Benefits of Crab
Beyond being low in calories, crab offers excellent nutritional value. Here are some of the top nutrients found in crab:
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Protein: Crab is an outstanding source of protein. A 100 gram serving contains 16-24 grams of protein. Protein supports muscle growth and keeps you feeling full.
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Selenium: Crab supply over 50% of your daily selenium needs. Selenium is an antioxidant that enhances immune function.
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Vitamin B12: Just 3 ounces of crab provide over 100% of the RDI for vitamin B12 which forms red blood cells and maintains healthy nerves.
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Phosphorus: Crab contains phosphorus which helps strengthen bones and teeth. A 100 gram serving has 150-200 mg of phosphorus.
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Zinc: Zinc supports a healthy immune system and wound healing. A 3 ounce serving of crab offers 3-5 mg of zinc.
So while crab is low in calories, it provides ample portions of protein, antioxidants, and important vitamins and minerals.
Tips for Enjoying Crab While Managing Calories
Here are some tips to keep crab cravings under control:
- Stick to simple steamed, boiled, or grilled preparations
- Opt for lighter dipping sauces like lemon butter or cocktail sauce
- Watch portion sizes of legs and opt for a salad with flaked crabmeat instead of full legs or clusters
- Scale back on high calorie add-ins like breading, mayo, cheese, oil when eating crab cakes or crab dip
- Fill up on low cal veggies like coleslaw and roasted Brussels sprouts alongside your crab
- Check nutrition info at restaurants and avoid the words “buttered”, “fried”, or “baked”
With smart choices, you can enjoy succulent crab while still watching your calorie intake. Savor the shellfish flavors and nutrition that crab offers without going overboard on calories.
The Bottom Line
So how many calories are in crab? The calorie count ranges from 80-150 calories per crab leg and 100-130 calories per 100 gram serving of crab meat. Calories increase with larger serving sizes, high fat cooking methods like frying in oil or butter, and fatty add-ins like mayo and cheese. Lighter preparations like chilling, steaming, and grilling keep the calorie content lowest. While crab is low in calories, it packs a nutritional punch of protein, selenium, B12, zinc, and other nutrients. With sensible portions and cooking methods, crab can be part of a healthy, low calorie diet.
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Crab meat is a form of seafood prized for its mildly sweet, tender flesh. You can buy crab meat fresh, frozen, pre-cooked, or in the form of live crabs. Crab meat is an excellent source of protein: three ounces contain over 15g of protein. It is also high in vitamins such as B12, folate, and minerals, including potassium, calcium, and zinc. As with all seafood, fresh is best. If you’ve purchased fresh crab meat, store it in an airtight container in the coldest part of your refrigerator for no more than 2-3 days. Cook or reheat the crab meat gently and enjoy simply with clarified butter, or use in a recipe.
Crab meat is the meat found within a crab.
Many different ‘cuts’ of crab meat can be eaten. Pre-picked crab meat usually represents whole and/or broken pieces of meat taken from all parts of the crab.
Crab meat will look different depending on which cut you select. The cuts range from larger chunks of meat (about the size of a golf ball) to shredded meat.
All of the meat is white with the exception of claw meat, which is brown. The brown meat has a slightly stronger flavor profile than the white meat.
Three ounces of crab meat has around 74 calories, 15.4g of protein, 0.03g of carbohydrates, 0.0g of fiber, 0.9g of fat, and 0.0g of sugar.
Crab meat is high in vitamins B12 and folate. It is also a good source of minerals such as calcium, phosphorus, potassium, and zinc.
There are several types of crabs including blue crabs, soft-shell crabs, dungeness crabs, jonah crabs, king crabs, snow crabs, southern tanner crabs, and stone crabs. The kind of crab you select will depend on geographic location and availability.
In the grocery store, you can purchase live crabs, crab legs and claws, crab meat, or frozen crab meat. Frozen crab, prepared crab meat, and whole legs/claws, are usually pre-cooked.
If buying live crabs, make sure that they are active and that their shells are brightly colored. The crab you select should also feel heavy for its size.
If buying crab legs and claws, choose your own individual pieces if you can. This allows you to pick the freshest pieces, which should be brightly colored. Look for the largest legs and claws possible from the display. Smell them: if they have an ammonia smell, don’t buy them. Pick up the legs if you can – they should feel heavy for their size, and fully intact at the joints.
When selecting refrigerated, pre-picked crab meat, make sure it is fresh and has no ammonia smell to it.
Crab meat also comes in cans. If you choose to go the canned route, make sure you look at the ingredients on the can carefully. Select the can with the fewest number of ingredients and the least amount of salt.
If you’ve purchased fresh crab meat, store it in an airtight container in the coldest part of refrigerator for no more than 2-3 days.
If you’ve just cooked a crab, its meat will be tastiest if you eat it right away. Alternatively, you can store your leftover cooked crab meat in an airtight container in the fridge for up to 2 days or in the freezer for up to 4 months.
If freezing fresh crab meat, keep in mind that the flavor of crab meat is often lost when frozen.
Canned crab can be stored in the can for about a year. Check the expiration date on the can before opening. Once open, you can store uneaten canned crab in the fridge for up to 5 days.
Cooking a whole crab
If you’ve purchased live crabs, begin by putting your crabs in the freezer for 15 minutes to numb them before cooking. Meanwhile, find your largest pot and fill it with water (1L of water per crab). Salt the water very generously and bring to a boil. If desired, you may add 3-4 bay leaves, peppercorns, and paprika to the water for extra flavor.
Once the water is boiling and the crabs have been in the freezer for 15 minutes, use a pair of tongs to grab the crabs from behind and drop them into your pot. Once again, be sure you have 1L of water per crab; if your pot isn’t large enough, just cook one at a time.
Place the crab into the pot of boiling water with legs facing downwards. Allow the crab to cook for about 15 minutes. While the crab is cooking, prepare an ice bath by filling a large bowl or your sink with cold water and ice.
You’ll know the crab is almost ready when you see it floating on top of the water. When you see this, give the crab another 2-3 minutes of cooking time. Once the crab is cooked, use tongs to transfer it from the pot to the ice bath. Let it cool in the ice bath for about 2 minutes. This helps to stop the cooking process and also makes the crab cool enough for you to handle.
Note: Steaming is another option. Follow the directions for freezing the live crabs first, then steam the crabs for 20-30 minutes over a pot of boiling water. Once steamed, place crabs in the ice bath and then follow the instructions below.
Once the crab has cooled, you can begin the cleaning process.
To clean the crab, flip it upside down and locate the “apron”. Break the apron off using your thumb. You’ll then need to remove the carapace (the large exoskeleton). To do this, stick your thumb into the hole that was created when you removed the apron and lift up gently yet firmly. The carapace will detach from the body along with the crab guts. Discard.
Remove the gills from both sides of the body. You’ll also need to remove the mandibles which are the mouthparts at the front of the crab. Simply crack them off and throw them out.
Once you’ve completed this, rinse off all the goo from the body – the only thing you should be left with is shell and meat.
You can now turn the crab upside down and place your thumbs near the midline (where the carapace used to be). Push up with your thumbs and pull down with your hands. This will split the crab in half.
You’ll now be able to remove large chunks of meat from the body. You can also crack open the legs and claws and pick out the meat with a tool.
Using crab legs or crab meat
The crab legs or meat that you purchase from your grocer are likely pre-cooked; you can enjoy as is or use the meat in your favorite recipe.
For frozen legs/claws, because the meat is still surrounded by the shell, simply put them into a pot of boiling water and boil for about 5-8 minutes (more or less depending on the size of the legs).
Alternatively, you can defrost them first and then snap in half and put them on the grill for about 7 minutes.
If the frozen meat is already removed from the shell, then simply thaw and reheat as indicated on the package, and use as directed in the recipe you are making.
How many calories are in Crab? Fattening?
FAQ
How many calories are in a single crab?
A medium-sized crab yields about 7 oz. or 1 1/2 half cups of meat, which contains 140 calories.
Is crab ok for weight loss?
How many calories are in crab?
Crab is a low-calorie, high-protein food. A 3-ounce serving of cooked crab meat typically contains around 70-80 calories. For example, Dungeness crab meat has about 86 calories per 3.5 oz serving. A 1-cup serving of cooked crab has about 112 calories.
How many calories are in 1 boiled crab?
Calories, Fats, and Protein
Boiled crab is leaner than many meats, providing approximately: Calories: 80-100 per 3-ounce serving. Protein: 20 grams per 3-ounce serving. Fats: Less than 1 gram of saturated fat per serving.
How many calories are in a cup of crab?
There are 119 calories in 1 cup, cooked, flaked and pieces of Crab. Calorie breakdown: 17% fat, 0% carbs, 83% protein. There are 119 calories in 1 cup, cooked, flaked and pieces of Crab. Get full nutrition facts and other common serving sizes of Crab including 1 oz, without shell of cooked and 100 g.
How many calories are in a 7 oz crab?
A medium-sized crab yields about 7 oz. or 1 1/2 half cups of meat, which contains 140 calories. That is about 7 percent of the recommended daily value for calories, based on a daily diet of 2,000 calories. The calories in 7 oz. of Dungeness crab consist of 120 calories from protein, 14 calories from fat and six calories from carbohydrates.
How many calories are in 16 ounces of crab meat?
Crab meat is a healthy food choice that contains 372 calories and 21 grams of fat in 16 ounces.
How many calories are in a crab salad?
A can of crab meat has 104 calories. The nutritional value of the crab salad depends on the recipe you follow and whether you eat the whole can or make two servings. Typically, crab salad recipes require mixing the crab with ingredients such as mayonnaise and lemon juice and serving it over lettuce or in a sandwich.
How much protein is in a whole crab?
A whole crab contains 28 g of protein, which is 20 percent of the daily value for protein. The U.S. Department of Agriculture considers Dungeness crab an excellent source of protein because it provides 20 percent of the Recommended Daily Value.
How many calories are in a 7 oz Dungeness crab?
That is about 7 percent of the recommended daily value for calories, based on a daily diet of 2,000 calories. The calories in 7 oz. of Dungeness crab consist of 120 calories from protein, 14 calories from fat and six calories from carbohydrates. A whole crab contains 28 g of protein, which is 20 percent of the daily value for protein.