Crab vs shrimp: which is healthier?

They are about equally nutrient-dense: crab scores 69/100 and shrimp 67/100, so pick by your goal. 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

Shrimp

67/100High nutrient density

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

Which to pick for your goal

Fewer caloriesCrab83 vs 99 kcal per 100 g
More proteinShrimp18 vs 24 g per 100 g
More fiberAbout even0 vs 0 g per 100 g
Less sugarAbout even0 vs 0 g per 100 g
More potassiumAbout even259 vs 259 mg per 100 g
Less saturated fatAbout even0.2 vs <0.1 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	Shrimp, 100 g	Crab, 85 g	Shrimp, 85 g
Calories	83 kcal	99 kcal	71 kcal	84 kcal
Protein	18 g	24 g	15 g	20 g
Carbohydrates	0 g	0.2 g	0 g	0.2 g
Sugars	0 g	0 g	0 g	0 g
Fiber	0 g	0 g	0 g	0 g
Fat	0.7 g	0.3 g	0.6 g	0.2 g
Saturated fat	0.2 g	<0.1 g	0.2 g	<0.1 g
Vitamin C	3.3 mg	0 mg	2.8 mg	0 mg
Vitamin A	1 µg	0 µg	0.8 µg	0 µg
Potassium	259 mg	259 mg	220 mg	220 mg
Iron	0.5 mg	0.5 mg	0.4 mg	0.4 mg
Calcium	91 mg	70 mg	77 mg	60 mg
Magnesium	36 mg	39 mg	31 mg	33 mg
Sodium	395 mg	111 mg	336 mg	94 mg

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

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