How Many Calories Are in Crab Salad? A Detailed Nutritional Breakdown

Crab salad is a delicious seafood dish that’s popularly served as an appetizer or a light meal. But with its mix of crab meat mayonnaise, and vegetables, you may wonder just how healthy this tasty salad really is. So how many calories are actually in crab salad? Let’s take a detailed look at the nutritional profile of crab salad.

What Is Crab Salad Made Of?

Crab salad starts with fresh or imitation crab meat as the star ingredient, The crab meat is then mixed with mayonnaise or a mayonnaise-based dressing to add flavor and moisture, Other common ingredients in crab salad include

• Celery – adds crunch
• Onion – provides flavor
• Bell peppers – for additional crunch and freshness
• Lemon juice – brightens up the flavor
• Dill – fresh herb that complements seafood
• Salt and pepper – for seasoning

The specific ingredients can vary between recipes, with some versions more focused on the crab and others loading up on the mayo or vegetables But in most cases, crab and a mayo-based dressing form the foundation of the salad

Nutritional Profile of Crab Salad

Now let’s dig into the nutrition facts and find out just how many calories are packed into a typical serving of crab salad.

According to the USDA, a 100 gram serving of crab salad contains:

• 183 calories
• 13.35g total fat
  • 2g saturated fat
• 13.27g protein
• 2g carbohydrates
• 70mg cholesterol
• 472mg sodium

So in a 3.5 ounce (100 gram) serving, crab salad provides a moderate amount of calories, along with a good serving of protein and healthy unsaturated fats from the mayonnaise and crab.

However, the sodium content is quite high, accounting for 21% of the recommended daily value. The cholesterol levels are also significant at 70mg per 100 gram serving.

Calories in a Typical Serving

A standard serving size of crab salad is generally around 1 cup, which equals 208 grams.

In a 1 cup serving, crab salad contains approximately:

• 391 calories
• 33g total fat
  • 5.3g saturated fat
• 20g protein
• 2.6g carbohydrates
• 121mg cholesterol
• 961mg sodium

As you can see, the calories, fat, and sodium increase significantly for a full serving versus a 100 gram portion.

So while a small side of crab salad may seem innocuous calorie-wise, having a full serving as a meal or appetizer contributes nearly 400 calories along with substantial amounts of fat and sodium.

How Many Calories Does Crab Salad Have Compared to Other Seafood Salads?

To put the calories in crab salad into perspective, let’s compare it to some other popular seafood salads:

• Tuna salad – 184 calories per 100g serving
• Shrimp salad – 172 calories per 100g serving
• Lobster salad – 157 calories per 100g serving
• Crab salad – 183 calories per 100g serving
• Salmon salad – 206 calories per 100g serving

As you can see, the calorie count of crab salad is very similar to other seafood salads when comparing the same serving size. Tuna, shrimp, lobster and crab salads all provide between 150-200 calories per 100 grams.

So while crab salad is higher in calories than salads made with leafy greens, it’s very comparable to other seafood salads made with a mayonnaise dressing.

Tips for Lightening Up Crab Salad

If you’re looking for ways to cut down on the calories, fat, or sodium in crab salad, here are some tips:

• Use Greek yogurt instead of mayonnaise for the dressing. This significantly reduces the fat and calories.

• Cut back on the amount of dressing used or use a lighter dressing like lemon juice and herbs.

• Use low-sodium versions of ingredients like celery and onion.

• Increase the amount of vegetables to balance out the crab and dressing.

• Use mostly lump crab meat and minimal imitation crab, which is higher in sodium.

• Substitute in lower calorie vegetables like cucumbers, tomatoes or mushrooms.

With some simple substitutions and adjustments, you can easily make crab salad into a lighter appetizer or meal. But keep in mind that the mayonnaise-based dressing will still contribute significant calories and fat.

The Bottom Line

So how many calories are in crab salad? A 100 gram serving contains around 180 calories, while a typical 1 cup serving provides nearly 400 calories and a third of your daily recommended fat intake. Compared to other seafood salads, crab salad is moderately high in calories, but not significantly higher than tuna, shrimp, or lobster salads.

To lighten up your crab salad, use lighter ingredients and increase the ratio of vegetables to dressing and crab. This allows you to still enjoy the delicious flavors while reducing the overall calories. But in general, crab salad, like most mayonnaise-based salads, should be enjoyed in moderation as part of an overall healthy diet.

No, crabs are not high in calories. They are actually quite low in calories and fat, making them a good choice for those watching their calorie intake. A 3-ounce serving of crab meat contains around 70-85 calories.