The Shocking Truth About Calories in Red Lobster Snow Crab Legs

Red Lobster’s snow crab legs are a fan favorite. Their sweet, tender meat makes them irresistibly delicious. But behind that mouthwatering flavor lies a surprisingly high calorie count that might make you think twice about ordering them.

In this article, we’ll uncover the startling truth about calories in Red Lobster snow crab legs. You’ll learn exactly how many calories are in a 1 pound order what makes them so high in calories and tips to enjoy them without wrecking your diet.

Let’s crack open the facts!

How Many Calories in 1 Pound of Snow Crab Legs at Red Lobster?

First, let’s look at the calorie content in 1 pound of snow crab legs from Red Lobster, served without any sides or sauce:

• Calories: 480
• Fat: 35g
• Carbs: 0g
• Protein: 40g

That’s nearly 500 calories in just 1 pound of crab legs alone! To put that into perspective, here’s how it compares to other Red Lobster appetizers without sides or sauce:

• Shrimp Cocktail (4oz): 60 calories
• Lobster, Shrimp, & Crab Cocktail: 330 calories
• Ahi Tuna Sashimi (4oz): 140 calories

The snow crab has significantly more calories than these other starters. The 35 grams of fat is also very high, accounting for over half the calories.

Clearly, while snow crab legs are low in carbs, their high fat and protein content adds up to sky-high calorie count.

Why So Many Calories in Snow Crab Legs?

What makes these crab legs pack such a caloric punch? Here are the main reasons:

• High-Fat Meat – Crab meat naturally contains a lot of fat, especially saturated fat. This gives it its prized rich, indulgent taste.
• Large Portions – A 1 pound serving is a large quantity of crab meat, piling on the calories.
• Often Fried – Many restaurants fry snow crab in butter or oil, adding further fat and calories.

So while the carb content is low, the hefty fat and protein in the generous portions equate to a high calorie count.

Calorie Differences in Crab Leg Preparations

Snow crab legs are served different ways at Red Lobster, which impacts their calories:

• Steamed – 480 calories per pound
• Newburg – 810 calories per pound
• Scampi – 760 calories per pound

Newburg and scampi preparations add extra butter and oil, increasing the calories. Steaming is the lightest option, but still nearly 500 calories per pound.

The High Saturated Fat Content

Let’s examine the types of fat in snow crab legs:

• Saturated Fat: 21g
• Unsaturated Fat: 14g

Over half the fat comes from unhealthy saturated fat, mostly from the crab’s natural composition. Frying adds further saturated fat too.

Compare that to salmon, with just 4g saturated fat per 6oz. The saturated fat content in snow crab legs is remarkably high.

Piling on More Calories with Sides and Sauces

When served as an entree, snow crab legs also come with starchy sides like rice, potatoes, and corn. Popular dipping sauces like butter and cocktail sauce can add even more calories.

Some examples:

• Cole slaw (4oz): 200 calories
• Baked potato with butter: 220 calories
• Cocktail sauce (2oz): 60 calories

A full plated meal can easily exceed 1,000 calories in one sitting!

Tips to Enjoy Snow Crab Legs in Moderation

Does this mean you should shun snow crab legs if watching your calorie intake? Not at all! With a few simple tricks, you can still enjoy them in moderation:

• Share a 1 pound order with a friend instead of getting your own
• Choose steamed crab legs instead of fried
• Get a half pound portion instead of a full pound
• Skip oily cocktail sauce and dip in lemon juice
• Opt for a salad or clear soup instead of starchy sides
• Ask for extra lemon instead of drawn butter for dipping

By customizing your order, you can indulge in luscious snow crab without sabotaging your healthy diet.

Healthier Low Calorie Options at Red Lobster

If limiting calories is your goal, what are some lighter Red Lobster menu options? Here are a few to consider:

• Grilled Shrimp Skewers: 100 calories for 3 shrimp
• Grilled Salmon: 390 calories for 7oz
• Herb Grilled Tilapia: 200 calories per fillet
• Shrimp Linguine Alfredo: 670 calories with salad

These provide plenty of flavor and fun while keeping calories in check. The key is balance – you don’t need to avoid crab altogether, just enjoy it in sensible portions.

Satisfy Your Crab Craving at Home

One way to manage portions is cooking snow crab legs yourself. Here’s how to keep calories under control:

• Measure a 6-8oz portion instead of eating a whole pound
• Flavor it yourself with lemon, garlic and spices instead of butter
• Pair with a big salad or roasted veggies, not starchy sides

This allows you to customize ingredients and portions for a satisfying crab meal aligned with your diet.