Snow crab legs are a delicious and popular seafood option enjoyed by many Their sweet, succulent meat makes them a tasty treat, but you may be wondering just how healthy they are in terms of calories and nutrition In this article, we’ll take a closer look at the calorie count and nutritional profile of snow crab legs to help you make informed choices.
What are Snow Crab Legs?
Snow crab legs come from snow crabs, which are crustaceans that live in cold ocean waters. They are named for their white-colored meat, which contrasts with red king crab and brown dungeness crab. Snow crab legs are harvested from the colder northern Pacific and Atlantic oceans.
The legs of the snow crab are the edible portions, while the body contains smaller amounts of meat Snow crab legs are sold fresh, frozen, or pre-cooked Their sweet, succulent meat has a delicate flavor that makes them a prized seafood choice in many parts of the world.
Calorie Count in Snow Crab Legs
When it comes to calories in snow crab legs, the amount can vary slightly depending on the exact size and weight However, here are some general nutrition facts and calorie estimates
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A 3-ounce serving of snow crab legs contains approximately 70 calories. This is considered a standard restaurant or store-bought serving.
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1/2 pound (8 ounces) of snow crab legs has about 140 calories.
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A full 1 pound of snow crab legs contains roughly 280 calories.
As you can see, snow crab legs are relatively low in calories, especially when eaten in sensible portions. Their light calorie count makes them a smart choice if you are watching your weight.
Nutritional Profile of Snow Crab Legs
In addition to being low in calories, snow crab legs are packed with beneficial nutrition:
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High in protein – A 3-ounce serving contains over 16 grams of protein. The protein in snow crab is complete, meaning it provides all essential amino acids.
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Low in fat – Snow crab legs contain almost no fat, with less than half a gram per serving. What little fat they have is primarily heart-healthy omega-3 fatty acids.
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Rich in vitamins and minerals – Snow crab legs provide high amounts of vitamin B12, selenium, phosphorus, and other vitamins and minerals.
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High in antioxidants – Snow crab contains antioxidants like astaxanthin, which may help reduce inflammation and oxidative stress.
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Low in carbs – With less than 2 grams of carbs per serving, snow crab fits into low-carb diets like keto.
So in terms of nutrition, snow crab legs provide high-quality protein, healthy fats, and important vitamins and minerals, all with minimal calories, carbs, and fat.
Tips for Enjoying Snow Crab Legs While Controlling Calories
Here are some tips to keep your snow crab leg meal light and healthy:
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Stick to reasonable serving sizes of around 3 ounces per person. This provides plenty of protein and nutrition without overdoing the calories.
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Skip high-calorie dipping sauces and butter. Lemon juice, cocktail sauce, or simply cracked pepper make flavorful, lower-calorie alternatives.
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Fill up on non-starchy vegetables like salad, broccoli, asparagus, etc. Their fiber will help you feel full.
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Avoid fried side dishes in favor of steamed veggies, a baked potato, or brown rice.
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Watch your portion of any starchy carbs and high-calorie appetizers or desserts.
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Squeeze some fresh lemon over your snow crab legs to add bright flavor with minimal calories.
The Takeaway on Calories in Snow Crab Legs
When eaten in sensible portions, snow crab legs are a lean, protein-packed seafood choice that fits well into a healthy diet. A standard 3-ounce serving contains only about 70 calories, with plenty of filling protein, vitamins, and minerals. By pairing your snow crab with non-starchy veggies and avoiding butter and fatty sides, you can enjoy this succulent shellfish while still watching your calories! Moderation and balance is key.
Counting Crab Calories and Fat
There are other reasons not to blow your protein and calorie “budget” on 1 pound of snow crab legs (except on special occasions, of course). While crab calories and fat arent high in a standard serving of snow crab legs, the crab legs do contain relatively high amounts of sodium and dietary cholesterol.
For a regular, 3-ounce serving of snow crab legs, the cholesterol content is about 20 percent of the amount you should have in one day, according to USDA charts. Similarly, the amount of sodium in the normal serving is about 25 percent of your daily value of sodium.
By taking in one pound, however, youd be surpassing your recommended daily doses for both dietary cholesterol and sodium. If you do choose to eat more than a normal serving of snow crab legs, its important to keep the rest of your intake as free from rich, salty foods as possible.
“Crabbing” by the Numbers
In general, 3 ounces is the recommended serving for most protein selections, including crab legs. According to the U.S. Department of Agriculture (USDA), there are about 100 calories in crab legs, for a 3-ounce serving (85 grams). Restaurants often serve patrons a full “cluster” of snow crab legs, which are at least 6 ounces (170 grams), or about 200 calories.
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To calculate for a full pound, it helps to know that 100 grams of snow crab legs contain about 115 calories, as per the USDA. There are just over 450 grams in 1 pound. This means that if you were to eat a full pound of snow crab legs, the calorie estimate is approximately 520 in total.
Ideally, 10 to 35 percent of your daily calories should come from protein, according to the Mayo Clinic. For someone on a 2,000-calorie-a-day diet, a pound of crab legs would be more than 25 percent of the protein calories you should have for the entire day. Given that standard, a sensible plan would involve having smaller amounts of protein for your other meals, so that you dont exceed the maximum daily intake of protein thats normally recommended.
Nutrition: Snow Crab Legs
FAQ
How many calories are in 1lb of snow crab legs?
1lb of unshelled crab legs typically runs around 600 calories. That’s an entire cluster or two for snow crab, 5 legs and the body cells.Feb 14, 2024
Is snow crab good for diet?
Wild Alaska snow crab is packed with shell-shocking levels of protein, omega-3s, and vitamins. The high protein content of wild Alaska snow crab is easily digestible, and has all nine amino acids the body can’t produce itself — a complete protein of the highest quality.
How many calories are in a single crab leg?
Alaskan King Crab Legs (Wild) : (134g serving (or 1 leg), calories 130, calories from fat 18.5, total fat 2.06g, saturated fat 0g, trans fat 0g, cholesterol 71mg, sodium 1436mg, total carbohydrate 0g, dietary fiber 0g, sugars 0g, protein 25.93g, vitamin a >1%, vitamin c 1.7%, calcium 7.9%, iron 5.6%.
How many calories are in 3 crab legs?
One pound (450g, about 3 legs) → 420–600 calories, depending on preparation.
How many calories are in a snow crab leg?
490.0 calories are in 1 pound of snow crab legs.
How many calories in Red Lobster Snow crab legs?
1 serving of Red Lobster snow crab legs – 1 pound contains 440 Calories The macronutrient breakdown is 0% carbs, 71% fat, and 29% protein. This is a good source of protein (57% of your Daily Value).
Are snow crab legs healthy?
Snow crabs, also known as “queen” crabs — because they’re somewhat smaller than king crabs — abound in colder parts of the Atlantic and Pacific. Many people find the crabs’ legs delicious enough to eat by the pound, making the actual calories in crab legs’ massive servings an obvious question. Wondering about snow crab legs nutrition facts?
How much sodium is in a pound of snow crab legs?
67% of the nutrition facts for a pound of snow crab legs is dedicated to sodium.
How many snow crab legs are in one pound?
Approximately 8 to 9 legs and 2 claws are in 1 pound of snow crab legs.
How many calories are in a pound of crab legs?
While a 3-6 ounce serving is considered a standard crab leg portion, some seafood feasts call for indulging in a whole pound. Here’s a calorie estimate if you eat a full pound of each type: As a general guideline, 100 grams of crab legs contains about 115 calories. One pound equals about 454 grams.