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Food

Shellfish, Crab

Foods / Shellfish, Crab

About This Food

Description

Crabs are the second most popular shellfish (after shrimp) in the United States.

There are two types of crabs- fresh and saltwater, with saltwater being more common. Pacific crabs include Dungeness and King crab; while the Atlantic and Gulf coast net Blue crab and Stone crab (in Florida).

Soft-shell crabs are Blue crab that have shed their shells and are available from April to mid-September. The average blue crab contains about 2 ounces of meat, depending on its size.

Crab is an excellent source of vitamin B12, and a good source protein and selenium.  

Ocean's Alive lists Dungeness crab, and stone crab as as "Eco-Best" choices; King crab, snow crab and blue crab are "Eco-OK" choices.

 

Estimated Glycemic Load: 0

Selecting & Storing

Crab is sold fresh—live or chilled--frozen, or canned. Fresh crabmeat is sold as lump, backfin, or flake. Lump crabmeat is the most expensive and consists of large chunks of body meat. Backfin is smaller pieces of body meat; flake is white meat in smaller pieces and shreds. Fresh crabs should look shiny, smell fresh with hard shells (with the exception of soft-shell crabs). Live crabs should be actively moving. Avoid crab with any ammonia smell or off odor. Cook and eat live crabs the same day they are purchased. Fresh-cooked crabmeat will keep for two days in the refrigerator. Pasteurized packaged crabmeat will keep for about six months unopened.

Special diets
  • AIP Diet
  • Candida Diet
  • Diabetic
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Carb Diet
  • Low FODMAP Diet
  • Low Lectin Diet
  • Low Oxalate Diet
  • Paleo Diet (Light)
  • Paleo Diet (Strict)
  • PCOS Diet
  • Pescetarian Diet
  • Primal Diet
  • Thyroid Diet
  • Whole Food
Benefits
Excellent Source of
  • Protein
  • Selenium
  • VitaminB12
  • Copper
  • EPA DHA Omega-3
Good Source of
  • Zinc
  • Niacin
  • Phosphorous
Preferences
  • No Fish
  • No Pork
  • No Eggs
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Red Meat
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Coconut
  • No Pseudograins
  • No Citrus
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Carbohydrate
  • Low Fat
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 3 ounce(s)crab

Chart Icon. View Calorie Breakdown

Calories: 73

Omega-6 / Omega-3 ratio: 0 : 1

Macronutrients
Amount
Total Fat
0.91 g
Saturated Fat
0.19 g
Monounsaturated Fat
0.16 g
Polyunsaturated Fat
0.33 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
286 g
ALA
0 mg
EPA
143 mg,
DHA
126 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
65.52 mg
Total Carbohydrate
0.03 g
Net Carbohydrate
0.03 g
Sugars
0 g
Fiber
0 g
Protein
15.17 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
4.2 IU
0%
Vitamin C
2.52 mg
4%
Vitamin D
0 IU
0%
Vitamin E
0 IU
0%
Vitamin B6
0.13 mg
6%
Vitamin B12
7.56 mcg
126%
Vitamin K
0 mg
0%
Folate
36.96 mcg
9%
Niacin
2.27 mg
11%
Riboflavin
0.03 mg
2%
Thiamin
0.07 mg
5%
Choline
0 mg
0%
Minerals
Calcium
74.76 mg
7%
Copper
0.56 mg
28%
Iron
0.62 mg
3%
Magnesium
28.56 mg
7%
Manganese
0.13 mg
6%
Phosphorous
192.36 mg
19%
Potassium
276.36 mg
8%
Selenium
31.42 mcg
45%
Sodium
246.12 mg
10%
Zinc
2.97 mg
20%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
0 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
0 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

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