Crab vs oysters: which is healthier?

Oysters are more nutrient-dense, scoring 77/100 against 69/100 for crab. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Crab

69/100High nutrient density

83 kcal per 100 g. 3 oz cooked: 85 g

Oysters

77/100High nutrient density

102 kcal per 100 g. 6 medium: 84 g

Higher score

Which to pick for your goal

Fewer caloriesCrab83 vs 102 kcal per 100 g
More proteinCrab18 vs 11 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarCrab0 vs 1.2 g per 100 g
More potassiumCrab259 vs 139 mg per 100 g
Less saturated fatCrab0.2 vs 0.9 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Crab, 100 g	Oysters, 100 g	Crab, 85 g	Oysters, 84 g
Calories	83 kcal	102 kcal	71 kcal	86 kcal
Protein	18 g	11 g	15 g	9.6 g
Carbohydrates	0 g	5.5 g	0 g	4.6 g
Sugars	0 g	1.2 g	0 g	1 g
Fiber	0 g	0 g	0 g	0 g
Fat	0.7 g	3.4 g	0.6 g	2.9 g
Saturated fat	0.2 g	0.9 g	0.2 g	0.8 g
Vitamin C	3.3 mg	0 mg	2.8 mg	0 mg
Vitamin A	1 µg	26 µg	0.8 µg	22 µg
Potassium	259 mg	139 mg	220 mg	117 mg
Iron	0.5 mg	9.2 mg	0.4 mg	7.7 mg
Calcium	91 mg	116 mg	77 mg	97 mg
Magnesium	36 mg	35 mg	31 mg	29 mg
Sodium	395 mg	166 mg	336 mg	139 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

All about crab All about oysters Open in compare tool