Contents
Calories in Crab
Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
97
kcal
per 100g, raw
19.4
g
Protein
1.54
g
Fat
0.0
g
Carbs
0
g
Fiber
131
kcal per cup crab meat (135g)
97
kcal per 100g
27
kcal per oz (28g)
Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Zinc | 9.3mg | 85% | |
| Selenium | 42.6µg | 78% | |
| Copper | 0.59mg | 66% | |
| Vitamin B12 | 1.69µg | 70% | |
| Phosphorus | 269mg | 22% | |
| Potassium | 329mg | 7% | |
| Magnesium | 63mg | 15% | |
| Niacin (B3) | 3.1mg | 19% | |
| Vitamin B6 | 0.18mg | 11% | |
| Iron | 0.74mg | 4% |
| Weight | Calories | Protein | Fat | Carbs |
|---|
Blue crab, Dungeness, and king crab are nutritionally similar. Imitation crab (surimi) has similar calories but much less protein and nutrition. Canned crab is nutritionally comparable to fresh.
Crab provides 9.3mg of zinc per 100g — 85% of the daily value and the highest concentration of any common seafood. Only oysters exceed crab for zinc among shellfish. Zinc is essential for immune cell function, wound healing, protein synthesis, testosterone production, and taste and smell perception. Zinc deficiency affects ~17% of the global population and is commonly associated with reduced immune function and poor wound healing.
Crab provides 0.59mg of copper per 100g — 66% of the daily value. Copper is essential for iron metabolism (helps incorporate iron into haemoglobin), antioxidant defence (superoxide dismutase enzyme), and myelin synthesis in nerves. Copper deficiency can cause anaemia despite adequate iron intake, as copper is needed to mobilise iron from storage. Crab is one of the most concentrated dietary sources of bioavailable copper.
At 97 kcal per 100g with 19.4g protein and only 1.54g fat, crab has an excellent protein-to-calorie ratio. A cup (135g) provides 26g of complete protein at 131 calories. The very low fat content and zero carbs make crab an excellent choice for high-protein, calorie-restricted diets.
Crab provides 63mg of magnesium per 100g — 15% of the daily value and more than most seafood. Magnesium is essential for ATP production, muscle contraction, nerve function, and sleep regulation. It is the second most common mineral deficiency in developed countries. Regular crab consumption contributes meaningfully to magnesium intake alongside its more celebrated zinc and selenium content.
Nutrition values from USDA FoodData Central. Not medical advice.