At a glance
- 15.2 g protein and 71 calories per 3 oz (85 g).
- 21.6 g protein per 100 calories: #11 of 536 foods in our USDA list, #9 of 46 in fish & seafood.
- 0 g fiber and 336 mg sodium per serving.
What is crab like to eat?
Crab is a shellfish with sweet, delicate meat, sold whole, as legs or as picked meat in tubs and cans. Picked crab meat is ready to use in crab cakes, salads, pasta and dips.
How can you eat more crab?
Try this
Make crab cakes with egg and a little breadcrumbToss into a salad with avocado and limeStir into pasta with lemon and garlicFill an omelet with crab and herbsIs crab good on a GLP-1?
Crab meat is soft and mild, so a few spoonfuls on toast or stirred into eggs can be a gentle, small portion. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does crab compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Crab | 3 oz | 15.2 g | 71 | 21.6 g |
| Lobster | 3 oz | 16.2 g | 76 | 21.3 g |
| Shrimp | 3 oz | 20.4 g | 84 | 24.2 g |
| Canned tuna | 3 oz | 16.5 g | 73 | 22.6 g |
Close to crab per calorie: cod (21.7 g), mahi mahi (21.7 g), egg whites (21 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Refrigerated or canned crab meat is easy to use; check the label to see whether it is real crab or imitation.
What's the full nutrition for crab?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 71 | 83 | |
| Protein | 15.2 g | 17.9 g | 30% |
| Fat | 0.6 g | 0.7 g | |
| Saturated fat | 0.2 g | 0.2 g | 1% |
| Carbohydrate | 0 g | 0 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 0 g | 0 g | |
| Sodium | 336 mg | 395 mg | 15% |
| Calcium | 77 mg | 91 mg | 6% |
| Iron | 0.4 mg | 0.5 mg | 2% |
| Vitamin B12 | 2.8 mcg | 3.33 mcg | 117% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Crustaceans, crab, blue, cooked, moist heat". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
