How healthy is crab?
Is crab healthy? Yes, for most people. Crab scores 69/100 on the HowHealthyIs Score: 100 g provides 83 kcal, 18 g protein and 1.8 mg vitamin E. Crab meat is lean and high in protein, with zinc, B12 and selenium. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Crab ranks higher than 69% of them.
Counts in favor (% daily value per 100 kcal)
- Protein43%
- Vitamin E15%
- Magnesium10%
- Calcium8%
- Potassium7%
- Vitamin C4%
- Iron3%
- Vitamin A0%
- Fiber0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium21%
Raw NRF9.3: 91 minus 22 = 69. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in crab?
Calories71kcal
Protein15g
Carbohydrates0g
Fat0.6g
Fiber0g
Sugars0g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 83 kcal | 71 kcal | |
| Protein | 18 g | 15 g | 30% |
| Carbohydrates | 0 g | 0 g | 0% |
| Fiber | 0 g | 0 g | 0% |
| Sugars | 0 g | 0 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.7 g | 0.6 g | 1% |
| Saturated fat | 0.2 g | 0.2 g | 1% |
| Vitamins | |||
| Vitamin A | 1 µg | 0.8 µg | 0% |
| Vitamin C | 3.3 mg | 2.8 mg | 3% |
| Vitamin E | 1.8 mg | 1.6 mg | 10% |
| Minerals | |||
| Calcium | 91 mg | 77 mg | 6% |
| Iron | 0.5 mg | 0.4 mg | 2% |
| Potassium | 259 mg | 220 mg | 5% |
| Magnesium | 36 mg | 31 mg | 7% |
| Sodium | 395 mg | 336 mg | 15% |
Source: USDA FoodData Central, "Crustaceans, crab, blue, cooked, moist heat" (FDC 174205). Values rounded.
Why is crab good for you?
- 15 g protein in 3 oz cooked, 30% of the daily value. Protein contributes to the maintenance of muscle mass.
- 1.6 mg vitamin E in 3 oz cooked, 10% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
Good ways to use it
- Salads and pasta
- Crab cakes, baked
What should you watch out for?
- Shellfish allergy. Imitation crab (surimi) is a different, more processed product.
Which meat and fish score higher?
Other meat and fish with more nutrition per calorie. Variety matters more than picking one winner.
How does crab compare?
Common questions about crab
How many calories are in crab?
100 g of crab has 83 kcal. A typical portion, 3 oz cooked (85 g), has about 71 kcal.
How much protein is in crab?
Crab has 18 g of protein per 100 g, or about 15 g in 3 oz cooked.
Is crab good for weight loss?
Crab is low in calories (83 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.