Crab
Sweet shellfish meat that is high in protein, selenium and vitamin B12 with almost no fat.
Nutrition per 100 g
Standardised to 100 g of crab, cooked for fair comparison. Typical serving: 100 g cooked — 97 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 97 kcal | 97 kcal | 100 kcal |
| Protein | 19.4 g | 19.4 g | 20 g |
| Carbohydrate | 0 g | 0 g | 0 g |
| Fat | 1.5 g | 1.5 g | 1.5 g |
| Fibre | 0 g | 0 g | 0 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of crab, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 1 µg | 1 µg | <1% |
| Vitamin C | 3.3 mg | 3.3 mg | 4% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 1.8 mg | 1.8 mg | 12% |
| Vitamin K | 0.3 µg | 0.3 µg | <1% |
| Thiamin | 0.023 mg | 0.023 mg | 2% |
| Riboflavin | 0.093 mg | 0.093 mg | 7% |
| Niacin | 2.7 mg | 2.7 mg | 17% |
| Vitamin B6 | 0.16 mg | 0.16 mg | 9% |
| Folate | 51 µg | 51 µg | 13% |
| Vitamin B12 | 3.3 µg | 3.3 µg | 138% |
| Pantothenic acid | 1 mg | 1 mg | 20% |
| Choline | 80.9 mg | 80.9 mg | 15% |
| Minerals | |||
| Calcium | 91 mg | 91 mg | 7% |
| Iron | 0.5 mg | 0.5 mg | 3% |
| Magnesium | 36 mg | 36 mg | 9% |
| Phosphorus | 234 mg | 234 mg | 19% |
| Potassium | 259 mg | 259 mg | 6% |
| Sodium | 395 mg | 395 mg | 17% |
| Zinc | 3.8 mg | 3.8 mg | 35% |
| Selenium | 42.9 µg | 42.9 µg | 78% |
| Copper | 0.81 mg | 0.81 mg | 90% |
| Manganese | 0.074 mg | 0.074 mg | 3% |
Source: USDA FoodData Central — Crustaceans, crab, blue, cooked, moist heat
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat crab?
- Outstanding B12 and selenium per calorie.
- Ready to eat when bought picked and dressed.
- Lean protein with a luxurious texture.
How to include it
- Fold white meat through pasta with chilli and lemon.
- Pile onto sourdough with mayonnaise and herbs.
- Stir into a salad with avocado and cucumber.
Things to consider
- Shellfish allergy can be severe.
- Naturally higher in sodium than white fish.
- Brown meat is much higher in fat and cadmium — eat less often.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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