How Many Calories Are in Crab Legs? A Detailed Look at This Seafood Favorite
Crab legs are a delicious and popular seafood choice, but many people wonder just how healthy they are in terms of calories and other nutrition facts. In this in-depth article, we’ll take a close look at the calorie count in different types of crab legs and servings to help you make informed choices.
Whether you’re eating out at your favorite restaurant or cooking up crab legs at home, it’s useful to understand the calorie content so you can plan your meals accordingly. While crab legs are high in certain nutrients, they can also be high in calories, sodium, and cholesterol depending on the type of crab and serving size. Let’s break it down.
Calories in Different Types of Crab Legs
There are several common varieties of crab legs you’ll see on restaurant menus and at the seafood counter. The calorie count can vary significantly based on the species:
- King crab legs: 3 ounces cooked has about 135 calories
- Snow crab legs: 3 ounces cooked has about 100 calories
- Dungeness crab legs: 3 ounces cooked has about 80 calories
- Blue crab legs: 3 ounces cooked has about 105 calories
As you can see, king crab legs contain the highest amount of calories per typical 3 ounce serving, while Dungeness crab legs have the fewest. Snow crab and blue crab fall somewhere in between.
Calories in Different Serving Sizes
In addition to the type of crab, the serving size makes a major difference in the calorie count. Here’s how the calories add up for different portions:
- 3 ounces cooked: 100-135 calories depending on type of crab
- 6 ounces cooked: 200-270 calories
- 12 ounces cooked (1 pound): 400-540 calories
A typical restaurant crab leg entree will contain at least 6 ounces, sometimes up to 12 ounces for heartier appetites. Eating a full pound of crab legs in one sitting would provide over half the calories needed for an entire day for most people.
While the occasional indulgent crab leg feast may be perfectly fine, nutrition experts recommend sticking closer to the 3 ounce portion size for your health and waistline. Pair your crab with plenty of low calorie vegetables and side dishes to help fill you up without overdoing it on calories.
Nutrition Facts in Crab Legs
Beyond just calories, what other nutrition facts are found in crab legs? Here is an overview:
- Protein: High quality, with 18-20g per 3 ounce serving
- Fat: Low overall, but higher in omega-3s
- Carbs: Minimal, usually less than 5g per serving
- Vitamin B12: Extremely high, over 100% DV in 3 ounces
- Selenium: Over 50% DV per serving
- Sodium: Can be high depending on preparation
The protein in crab is considered high quality and very filling. The fat content is low, but contains beneficial omega-3 fatty acids like EPA and DHA. Carbs are negligible, while vitamin B12 and selenium levels are off the charts.
Potential downsides nutrition-wise include the sodium content, which can range from 300-800mg per 3 ounce serving depending on whether they are fresh, frozen, or canned. Crab legs are also high in cholesterol, with about 100mg per serving.
Tips for Enjoying Crab Legs While Watching Your Calories
Here are some tips to keep in mind:
- Stick closer to 3 ounce portion sizes, or 6 ounces max. A pound of crab legs is likely excessive for one meal.
- Opt for Dungeness crab legs to get the lowest calorie option.
- Enjoy crab legs as an appetizer or starter instead of a giant main course.
- Balance your meal with plenty of vegetables, a small starch like risotto or wild rice, and an acidic salad or slaw.
- Go easy on butter, mayo, cocktail sauce, and other high-calorie dipping sauces.
- Roast, grill, or steam crab instead of deep frying for healthier preparation.
The bottom line: crab legs can absolutely be part of a healthy diet when enjoyed in moderation. Use portion control, balance with other nutritious foods, and limit high-calorie sauces for the best results. With some mindfulness, you can satisfy your craving for crab legs without going overboard on calories or sodium.
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.
Easiest way to eat crab legs!
FAQ
How many calories are in one crab leg?
A cooked Alaskan king crab leg (134g) contains approximately 130 calories, according to Seafood World.
Are crab legs healthy for weight loss?
How many calories are in 2 snow crab legs?
130 calories is the stated amount for a 3oz portion of shelled meat. The low end of what you’ll get out of a single, small king crab leg. Or just a couple snow crab legs.
Do crab legs have high calories?
No, crab legs are not high in calories. They are actually quite low in calories, especially when compared to other protein sources like red meat. For example, a 3-ounce serving of cooked crab legs contains around 130 calories according to Seafood World.
How many calories are in crab legs?
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).
How many calories are in snow 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. How Many Calories Should I Consume to Build Muscle & Burn Fat?
Are crab legs healthy?
The high protein content in crab aids in increasing metabolism, allowing the body to burn more calories at rest. Varieties of crab legs can be a filling, nutritious option that helps maintain a healthy weight. Because they are low in calories and high in essential nutrients, consuming crab legs can be a tasty component of a balanced diet.
How many calories are in a king crab leg?
A typical cluster of snow crab legs is 6-8 ounces, or about 200 calories. How many calories are in a leg of king crab? One king crab leg is around 3 ounces, equaling 90 calories. What is the lowest calorie type of crab legs? Dungeness crab legs are the lowest in calories, with 80 calories in a 3 ounce serving.
How much protein should you eat a pound of crab legs?
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.
How many calories are in a pound of Red Lobster crab legs?
A 3-ounce serving (85 grams) contains approximately 100 calories, with an approximate calorie count of 420-650 calories. One pound of red lobster crab legs contains 440 calories, with a macronutrient breakdown of 0 carbs, 71 fat, and 29 protein. This is a good source of protein, accounting for 57 of your Daily Value.