Nutrition for Crab Meat

Calories, Protein, Vitamins and More


image of crab meat source

Crab Meat Nutrition Summary

One pound of crab meat (453.6 grams) contains 376 calories and 81.1 grams of protein. Crab meat consist of 80% water, 18% protein, and less than 1% of carbohydrates or fat.

Crab meat is an excellent source of many nutrients, including protein, Vitamin C, calcium, iron, magnesium, potassium, riboflavin, niacin, Vitamin B6, pantothenic acid, folate, Vitamin B12 and Vitamin E. It also contains significant amounts of manganese, copper, zinc, choline, selenium and phosphorus.

In one pound of crab meat:

  • Calories: 376
  • Protein: 81.1 g
  • Fat: 3.4 g, (Saturated: 0.9 g)
  • Cholesterol: 440 mg
  • Sodium: 2553.8 mg
There is no significant amounts of sugar or dietary fiber in crab meat.

See the Crab Meat Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Crustaceans, crab, blue, canned.

Calories in Crab Meat

Crab meat has 376 calories per pound or 83 calories for every 100 grams. Most of its calories are from protein.

91 percent of calories in crab meat are from protein and 9% of calories are from fat.

Calories from Fat

A small portion, or 9% the calories in crab meat are from fat. Crab meat is very low in total fat, with 3.4 grams or 5% of recommended daily values per pound. It also is cholestrol free. Most of the fat in crab meat are healthier unsaturated fats:

  • Total fat: 3.4 g
  • Saturated fat: 0.9 g
  • Monounsaturated fat: 0.6 g
  • Polyunsaturated fat: 1.2 g
There is no significant amounts of cholestrol in crab meat.

Omega-3 in Crab Meat

Crab meat is a source of healthy omega-3 fatty acids, containing a total of 0.76 grams for every pound. It contains significant amounts of DHA and EPA. [2]

  • DHA: 0.3 g
  • EPA: 0.46 g

Calories Similar to Crab Meat

Some other seafoods with similar calories to crab meat by weight:

Protein in Crab Meat

An excellent source of protein, a single pound of crab meat contains 162% of recommended daily values or 81.1 grams of protein. In addition, crab meat is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 81.1 g
  • Tryptophan: 1.03 g
  • Threonine: 3.3 g
  • Isoleucine: 3.52 g
  • Leucine: 5.93 g
  • Lysine: 6.29 g
  • Methionine: 2.05 g
  • Phenylalanine: 3.21 g
  • Valine: 3.66 g
  • Histidine: 1.78 g

Protein Similar to Crab Meat

Some other seafoods with similar amounts of protein to crab meat by weight:

Vitamins and Minerals in Crab Meat

An good source of many nutrients, crab meat contains abundant amounts of Vitamin C, calcium, iron, magnesium, potassium, riboflavin, niacin, Vitamin B6, folate, Vitamin B12 and Vitamin E. In fact, a single pound of crab meat contains 629% of recommended daily values or 15.1 ug of Vitamin B12. Also an excellent source of niacin, a single pound of crab meat contains 89% of recommended daily values or 12.5 mg of niacin.

Vitamins in crab meat (1 pound):
  • Vitamin a: 4.5 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.4 mg
  • Niacin: 12.5 mg
  • Vitamin b6: 0.7 mg
  • Vitamin c: 15 mg
  • Vitamin e: 8.3 mg
  • Folate: 231.3 ug
  • Vitamin b12: 15.1 ug
  • Vitamin k: 1.4 ug
Minerals in crab meat (1 pound):
  • Calcium: 412.8 mg
  • Potassium: 1174.8 mg
  • Iron: 2.3 mg
  • Magnesium: 163.3 mg
  • Zinc: 17.3 mg
  • Selenium: 194.6 ug
  • Phosphorus: 1061.4 mg
  • Copper: 3.7 mg
  • Manganese: 0.3 mg
  • Choline: 367 mg
There is no significant amounts of pantothenic acid in crab meat.

Similar to Crab Meat for Vitamin B12

Here are some other seafoods with similarly abundant amounts of Vitamin B12 to crab meat:

Crab Meat Nutrition Chart

Crab Meat:

( - g )

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total fat
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saturated fat
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polyunsaturated fat G
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calcium
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iron
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magnesium
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riboflavin (Vitamin B2)
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niacin (Vitamin B3)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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histidine
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isoleucine
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lysine
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phenylalanine
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threonine
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tryptophan
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valine
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Crab Meat in Cooking

Crab meat is in the top 25% most popular ingredients for recipes. Most recipes call for one or two pounds of crab meat.

Friends and Relatives of Crab Meat

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