How Much Protein is Actually in Crab Meat? A Detailed Look at This Healthy Shellfish

Crab is a popular and delicious type of seafood enjoyed around the world It’s prized for its sweet, briny flavor and tender texture But beyond just being tasty, crab meat is also nutritious, packing a hefty dose of protein in each serving.

In this article, we’ll break down exactly how much protein is found in various types of crab. We’ll also discuss the benefits of crab protein and how to enjoy more of this healthy shellfish in your diet. Whether you’re a seafood lover or simply looking to add more protein to your meals, crab can be an excellent choice.

An Overview of Crab Meat Nutrition

There are many different varieties of crab, but some of the most common are:

• Blue crab
• King crab
• Snow crab
• Dungeness crab

Here’s an overview of the nutrition you’ll find in a 35 oz (100 gram) serving of cooked crab meat

• Calories: 83-97
• Protein: 16-20 grams
• Fat: 0.5-1.5 grams
• Carbs: 0 grams

Crab is very low in calories fat and carbs. But its biggest nutritional claim to fame is its impressive protein content. Let’s explore that protein number more closely.

Exactly How Much Protein is in Crab Meat?

A standard 3.5 oz (100 gram) serving of crab meat contains approximately:

• Blue crab: 20 grams protein
• King crab: 19 grams
• Snow crab: 19 grams
• Dungeness crab: 18 grams

No matter the variety, crab offers a significant 16-20 grams of protein per serving. That accounts for 32-40% of the recommended daily intake for protein.

To put these protein numbers into perspective, here’s how crab compares to other high protein foods in 3.5 oz cooked servings:

• Chicken breast: 30 grams
• Salmon: 22 grams
• Firm tofu: 10 grams
• Greek yogurt: 15 grams

While not as protein-packed as chicken or fish, crab still provides an excellent source of protein, especially for the minimal amount of calories.

Benefits of Crab Protein

Not only does crab offer a good amount of protein, but it’s also high quality:

• Complete protein: Crab contains all nine essential amino acids required by the human body, making it a complete protein source.

• High in leucine: Crab is particularly rich in the amino acid leucine, which helps stimulate muscle protein synthesis.

• Contains lysine: Crab provides the amino acid lysine, which aids tissue growth and repair.

• Low fat and carbs: Since crab meat is very low in fat and carbs, its protein comes with minimal “extra” calories.

• Sustainable: Crab is rated a “Best Choice” by Seafood Watch for sustainability.

So crab delivers a protein punch that’s low in calories, environmentally responsible, and packed with muscle building potential.

How Does Crab Protein Compare to Other Seafood?

When looking at other types of seafood, crab contains a similar amount of protein:

• Tuna: 25 grams per 3.5 oz
• Salmon: 22 grams
• Cod: 21 grams
• Shrimp: 18 grams
• Crab: 16-20 grams
• Lobster: 17 grams

While tuna, salmon, and cod provide a bit more protein than crab, shellfish like shrimp and lobster contain slightly less. So crab really holds its own when it comes to quality seafood protein.

Simple Ways to Enjoy More Crab Protein

Here are some easy ideas for getting more crab protein into your diet:

• Toss crab meat into salads, grain bowls, tacos, and pasta dishes
• Make crab cakes or crab stuffed mushrooms
• Mix crab with avocado and spices for crab salad lettuce wraps
• Add crab to omelets, frittatas, and quiches
• Use crab in chowders, bisques, seafood stews, and cioppino
• Snack on crab salad stuffed in tomatoes or bell peppers

With its versatility, crab can easily be used to add protein to many everyday meals and snacks.

Crab Nutrition Compared to Other Proteins

Here’s a recap comparing 3.5 oz cooked servings of crab and other high protein foods:

Crab provides ample protein for minimal calories, fat, and carbs compared to other options. Along with its nutritional perks like selenium and vitamin B12, it makes for a healthy choice.

Frequently Asked Questions

Here are answers to some common questions about crab meat protein content:

Does crab meat have carbs?

Crab contains virtually zero carbs. A 3.5 oz serving has less than 1 gram of carbs.

Is crab keto friendly?

Yes, crab is keto friendly given its high protein, low carbs, and moderate fat when plain. Just avoid carb-heavy sauces or batter.

Is crab good for building muscle?

The complete protein and leucine content make crab beneficial for muscle building and maintenance.

Is crab good for weight loss?

While not extremely low calorie, crab can fit into a healthy weight loss plan given its satisfying protein and minimal fat and carbs.

The Bottom Line

Crab meat shines as an awesome source of protein, vitamins, and minerals. With 16-20 grams of complete, high quality protein per serving, crab can be enjoyed as part of a healthy, well-rounded diet.

Next time you’re looking to add more protein to a meal or snack, don’t forget about delicious, nutritious crab meat. By pairing it with veggies or whole grains, you can easily meet your protein needs in a lip-smacking seafood dish.