Is Crab Good for You? Exploring Health Benefits and Nutrition

Imagine the succulent, sweet, and savory taste of freshly cooked crab meat, intricately encased within its formidable shell – a true delicacy from the sea that has been savored by humans for centuries. Yet, the benefits of crab are not just confined to its flavorful palate experience. Tucked within its unique shell is a powerhouse of essential nutrients and health benefits that often go unnoticed. 

The delicate, white crab meat holds a treasure trove of vitamins, minerals, and heart-healthy fats, making it a deliciously indulgent way to boost your health. In this article, we dive deep beneath the waves to bring you the nutrition facts of this oceanic delicacy, uncovering the myriad of health benefits that crab consumption offers.

Whether you’re a seafood enthusiast or a health-conscious consumer, the revelation of crab’s nutritional profile is sure to keep you hooked.

What is Crab?

Is Crab Good for You

Crab, a highly sought-after seafood, is a diverse group of crustaceans found in both fresh and saltwater habitats. With over 4,500 species of crabs globally, they play an essential role in various ecosystems, contributing to the food chain and helping to recycle nutrients.

These crustaceans primarily acquire their nutrients from algae, plankton, and detritus. As part of their natural life cycle, crabs undergo a process called molting, where they shed their exoskeleton, allowing for growth and regeneration. Once the old shell has been shed, the underlying soft exoskeleton starts to harden, allowing the crab to continue its life in a newly structured form.

Market Forms

There are several market forms of crab available for consumption:

  • Whole crabs. Sold either live, fresh, or frozen, these crabs are not processed and retain their whole, natural form.
  • Crab meat. Sold fresh, fully cooked, or canned, crab meat is the edible portion of the crustacean separated from the shell.
  • Soft-shell crabs. These crabs are harvested in their soft-shell stage after molting. They are often sold live or frozen and can be cooked whole.

Ways of Cooking

There is a variety of ways to cook and enjoy crab, including:

  • Steaming: Gently steaming crab in a covered pot with a small amount of liquid retains its natural flavor and tenderness.
  • Boiling: Cooking whole crabs or crab legs in a large pot of boiling, seasoned water is a popular method that makes the meat easier to remove from the shell.
  • Grilling: Grilling crab adds a smoky flavor and can be done with the shell on, or with the meat removed and placed in a grill basket.
  • Sautéing: Cooking crab meat in a hot pan with oil or butter and other ingredients like garlic, onions, or herbs creates a flavorful dish with a tender texture.
  • Baking: Baking crab legs or stuffed crab shells in the oven is a simple method that can be tailored to your desired doneness and flavor preferences.

By exploring the different forms and cooking methods, you can find the perfect way to incorporate this nutritious and delicious seafood option into your meals.

Nutrition Information

The nutritional profile of blue crab reveals a low-calorie, high-protein food with an impressive array of vitamins and minerals, making it an excellent choice for a balanced diet. 

Blue Crab Nutrition Facts

Serving Size: 3 oz (85 g)

  • Water: 67.7 g
  • Calories: 70.6 kcal
  • Protein: 15.2 g
  • Total Fat: 0.629 g
  • Ash: 1.67 g
  • Carbohydrates: 0 g
  • Fiber: 0 g
  • Sugars: 0 g


  • Vitamin C: 2.8 mg
  • Thiamin (Vitamin B1): 0.02 mg
  • Riboflavin (Vitamin B2): 0.079 mg
  • Niacin (Vitamin B3): 2.34 mg
  • Pantothenic Acid (Vitamin B5): 0.847 mg
  • Vitamin B6: 0.133 mg
  • Folate (Vitamin B9): 43.4 µg
  • Vitamin B12: 2.83 µg
  • Vitamin A: 0.85 µg
  • Vitamin E: 1.56 mg
  • Vitamin K: 0.255 µg


  • Calcium: 77.4 mg
  • Iron: 0.425 mg
  • Magnesium: 30.6 mg
  • Phosphorus: 199 mg
  • Potassium: 220 mg
  • Sodium: 336 mg
  • Zinc: 3.24 mg
  • Copper: 0.692 mg
  • Manganese: 0.063 mg
  • Selenium: 36.5 µg


  • Saturated Fatty Acids: 0.171 g

With 15.2 grams of protein per 3-ounce serving, crab is a fantastic source of lean protein. Proteins are essential for building and repairing tissues, and they also contribute to a sense of fullness, potentially aiding in weight management.

Crab is low in fat and calories, making it a good option for those looking to maintain or lose weight. It only contains 0.629 grams of fat and 70.6 kcal per serving.

The crab meat is also an excellent source of various B-vitamins including B12, which is essential for nerve function and the production of red blood cells, and folate, crucial for DNA synthesis and cell division. Vitamin C is also present, contributing to immune health and skin integrity.

Additionally, crab is high in several essential minerals, including zinc, which is important for immune health, wound healing, and a sense of taste and smell. Selenium, another mineral found in abundance in crab, is an antioxidant that helps to neutralize harmful free radicals. There’s also a notable amount of calcium, good for bone health, and iron, which is essential for oxygen transport in the body.

Moreover, crab is naturally low in carbohydrates, making it an excellent choice for those following a low-carb or ketogenic diet.

It’s worth noting that although crab has several health benefits, it does contain cholesterol and sodium. Individuals with specific health conditions, such as high blood pressure or heart disease, should consume it in moderation due to its sodium content. As always, balance is key, and crab can be part of a varied and balanced diet.

Health Benefits

Crab offers a wealth of health benefits due to its robust nutrient profile. Here are some potential health benefits that this delicious seafood may provide:

Boosts mental activity

Crab is an excellent source of various nutrients such as omega-3 fatty acids, and vitamin B12, which are known to boost cognitive functions and promote a healthy nervous system. Regular consumption of crab may improve memory, concentration, and can possibly prevent neurodegenerative diseases.

Enhances heart health

Omega-3 fatty acids found in crab can help balance cholesterol levels, reducing inflammation in the arteries, and thereby preventing heart-related conditions such as strokes and heart attacks.

Supports immune function

Crab is rich in selenium, which is known for its immune-boosting properties. Selenium acts as an antioxidant, helping to neutralize harmful free radicals that can damage cells and tissues.

Improves bone health

Crab meat is a good source of phosphorus, calcium, and copper—minerals that are crucial to bone health. These nutrients can help improve bone density and strength, thereby potentially reducing the risk of osteoporosis.

Remember, while crab has many potential health benefits, it also contains cholesterol and sodium. Hence, people with certain health conditions should consume it in moderation. Furthermore, people with shellfish allergies should avoid consuming crab to prevent allergic reactions. As with any food, it is best enjoyed as part of a balanced diet.

Pros and Cons


  1. High in protein: Crabs are an excellent source of high-quality protein, which is essential for building and repairing tissues, producing enzymes and hormones, and supporting overall growth and development.
  2. Rich in Essential Nutrients: Crabs contain a wealth of essential nutrients including vitamin B12, zinc, selenium, copper, and phosphorus. These nutrients support various bodily functions, including brain health, immune function, and bone health.
  3. Omega-3 Fatty Acids: Like many types of seafood, crabs are a good source of omega-3 fatty acids, which have been linked to many health benefits, such as improving heart health and reducing inflammation.
  4. Low in Fat: Crabs are relatively low in fat and calories, making them a good choice for those who are trying to maintain a healthy weight or reduce their fat intake.
  5. Beneficial for Heart Health: Because crabs are low in saturated fat and high in omega-3 fatty acids, they can support heart health when eaten as part of a balanced diet.


  1. Allergies: Shellfish, including crabs, are a common allergen. For those with a shellfish allergy, consuming crabs can cause severe allergic reactions.
  2. High in Cholesterol: Crabs are high in cholesterol. For individuals with high cholesterol levels or those at risk of heart disease, it’s important to eat crabs in moderation.
  3. Mercury Contamination: While crabs typically have lower levels of mercury compared to other seafood, they can still contain traces of mercury and other environmental pollutants.
  4. Dietary Restrictions: People following certain dietary restrictions, such as a vegetarian or vegan diet, would not consume crabs.
  5. Preparation Methods: Depending on how it’s cooked, crab can be high in sodium and unhealthy fats. For example, butter and cream sauces are often high in saturated fats, and some cooking methods, like boiling in salty water, can add a significant amount of sodium.
  6. Sustainability Issues: Overfishing and harmful fishing practices can negatively affect crab populations and their ecosystems. Therefore, it’s important to source crabs from sustainable fisheries.

What Do Health Experts Say

Crab is a delicious seafood option that offers a variety of health benefits. As a lean protein source, it is low in calories and fat, which can contribute to a balanced diet. Crab meat is also rich in essential vitamins and minerals, including vitamin B12, zinc, and copper, which play a vital role in maintaining your overall health.

Health experts emphasize the importance of omega-3 fatty acids, and crab meat happens to be a good source of these healthy fats. Omega-3 fatty acids are known to support brain function, reduce inflammation, and promote heart health. Incorporating crab into your meals can be an effective way to increase your omega-3 intake.

Another nutritional advantage of eating crab is its high content of selenium, an antioxidant that helps protect your body’s cells against damage from free radicals. Selenium is also crucial for maintaining a healthy immune system and may play a role in reducing the risk of certain cancers.

However, it is essential to consider the potential risks associated with consuming crab, particularly when it comes to allergies and mercury content. Some individuals may have allergic reactions to crustaceans, including crabs. If you experience symptoms such as itching, swelling, or difficulty breathing after eating crab meat, consult a healthcare professional immediately.

Moreover, crabs can contain varying amounts of mercury, depending on their diet and habitat. Consuming too much mercury can lead to adverse health effects, especially in unborn babies and young children. To minimize this risk, opt for varieties that are low in mercury levels, such as blue or Dungeness crabs.

Ultimately, incorporating crab into your diet can offer numerous health benefits, as long as you’re mindful of potential risks. To fully enjoy the nutritional advantages of crab, ensure that you consume it in moderation and choose high-quality, sustainably-sourced options whenever possible.

Who Should Avoid It


If you have a known shellfish allergy, it is crucial for you to avoid consuming crab. Shellfish allergies are relatively common, and they often include an adverse reaction to crustaceans such as crabs, shrimp, and lobsters. Ingesting crab can cause uncomfortable symptoms or even serious health complications in individuals with such allergies.

When you have a shellfish allergy, your immune system mistakenly identifies proteins found in shellfish as harmful substances. This can result in the release of chemicals, triggering an allergic reaction. The severity of these reactions can vary greatly, from mild, such as itching and skin rashes, to life-threatening reactions like anaphylaxis.

Moreover, if you have a shellfish allergy, be cautious with products that might contain traces of crab or other similar crustaceans. Cross-contamination can occur during food processing, resulting in small amounts of shellfish proteins in the finished product. Always read food labels carefully to ensure that you do not inadvertently consume any allergens that could trigger a reaction.

When dining out, it is essential to inform restaurant staff about your shellfish allergy, as dishes containing crab ingredients might not be clearly indicated on the menu. Staff can then guide you through suitable food choices that cater to your dietary restrictions, minimizing any potential risks to your physical wellbeing.

In summary, if you have a shellfish allergy, exercise caution with your food choices to avoid the discomfort and potential health risks associated with consuming crab. By staying informed and vigilant, you can enjoy a diverse range of tasty and nutritious meals while safeguarding your health.

Natural Alternatives

If you’re looking for natural alternatives to crab, there are many options available that are just as tasty and nutritious. Some popular choices include fish, salmon, mussels, clams, shrimp, and lobster.

Fish is a great alternative to crab because it’s an excellent source of high-quality protein, omega-3 fatty acids, and various essential vitamins and minerals. White fish like cod, haddock, and halibut are lean and low in calories, while oily fish such as salmon, mackerel, and sardines are known as heart-healthy options.

Salmon deserves special mention as it is rich in omega-3 fatty acids, which help reduce inflammation, lower blood pressure, and improve heart health. It’s also a good source of vitamin D, which is vital for bone health and immune system function. Incorporating salmon into your diet can be simple – try it grilled, baked, or even in sushi rolls.

When it comes to shellfish, mussels and clams are excellent alternatives to crab. Mussels are low in calories, high in protein, and provide an array of essential vitamins and minerals such as vitamin B12, iron, and selenium. Clams, on the other hand, are rich in vitamin B12, iron, and potassium – nutrients that can contribute to energy production and muscle function.

Shrimp is another good option if you’re seeking a low calorie, high protein alternative to crab. This crustacean is a versatile ingredient that works well in various cuisines and dishes, from stir-fry to shrimp tacos. Shrimp also offers omega-3 fatty acids, calcium, and iodine, nutrients that play important roles in your overall health.

Lastly, lobster can be a delicious and sophisticated choice for those looking to replace crab in their diet. Although it can be expensive, lobster is a good source of lean protein, vitamins, and minerals such as selenium, vitamin B12, and zinc. Enjoy lobster steamed, grilled, or even in a rich and creamy bisque – just be mindful of the calorie count in more indulgent dishes.

When considering natural alternatives to crab, keep in mind your dietary preferences, nutritional needs, and cooking preferences. With such a wide variety of options available, you’re sure to find a tasty and healthy substitute that suits your palate.


Crab meat is a great addition to your diet as it is a good source of high-quality protein and very low in fat. As a seafood option, crab showcases impressive nutritional values. It is an excellent source of essential vitamins and minerals, especially vitamin B12, zinc, and copper which contribute to the proper functioning of your immune system and overall metabolism.

Additionally, it is low in calories, making it suitable for those who are trying to maintain or lose weight.

When you consume crab, remember to practice portion control and adhere to a balanced diet. While crab is nutritious, overconsumption can also lead to elevated levels of mercury. Moderation is key when enjoying the delicious taste and health benefits of crab meat.

In conclusion, incorporating crab into your diet can be a healthy and delicious choice, provided that you consume it in moderation. By doing so, you can enjoy the nutritional benefits offered by crab meat and promote overall health and well-being.


Is crab meat high in protein?

Yes, crab is an excellent source of lean protein. For every 100 grams of crab meat, you can expect around 19 grams of protein. This makes it an excellent option for individuals who are looking to build muscle or maintain a healthy weight while consuming a nutritious meal.

What vitamins and minerals are found in crab?

Crab meat is rich in various essential vitamins and minerals. It contains B vitamins, such as B12 and B6, which help support the nervous system and energy production. Crab meat also provides minerals like zinc, copper, and selenium, which are important for immune function and antioxidant defense. Other minerals present in crab include magnesium, phosphorus, and potassium.

Are there any health risks associated with eating crab?

While crab is a nutritious food choice, there are a few potential health risks to consider. Shellfish can sometimes contain high levels of mercury, which can be harmful when consumed in large amounts over time. It is important to consume crab and other shellfish in moderation and choose low-mercury options when available.

Additionally, some people might have food allergies to shellfish. If you are allergic to shellfish or are unsure about any potential allergies, it is best to avoid consuming crab.

How often should you eat crab for optimal health benefits?

Eating crab in moderation is key to obtaining its health benefits without consuming excessive amounts of mercury or other toxins. It is recommended to consume crab and other seafood 2-3 times per week, with a maximum limit of 12 ounces per week for most adults. However, it is essential to consult your healthcare provider or a dietitian for personalized guidance based on your individual needs.

Remember to enjoy this delectable seafood as part of a balanced and varied diet for optimal health.

What is the recommended serving size for crab?

A standard serving size of crab is about 3 ounces (85 grams) for adults. This portion provides a good balance of nutrients without exceeding daily calorie limits. Remember to balance your meal with vegetables, whole grains, and other protein sources for a well-rounded diet.

Can crab consumption affect hair health?

Yes, consuming crab can positively affect your hair health. Crab is a rich source of protein, zinc, and B vitamins, which are essential for maintaining healthy hair. Adequate protein intake can promote hair growth and strength, while zinc prevents hair loss, and B vitamins support hair structure and overall health.


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  • Marixie Manarang, MT, undergrad MD

    Marixie Manarang is licensed Medical Laboratory Scientist and an undergraduate of Doctor of Medicine (MD). For one year, she completed her internship training in a government hospital, primarily catering to retired veterans and their dependents. Through her preceptorships in medical school, she gained exposure to patients from various medical departments. Marixie’s passion for writing stems from her excellent medical background, being a mother, and a strong desire to assist the elderly and others in need. Education: Our Lady of Fatima University Doctor of Medicine (MD), Doctor of Medicine (2012-2015), Angeles University Foundation Doctor of Medicine (MD), Doctor of Medicine (2009-2011), Angeles University Foundation Bachelors, Medical Technology (2004-2009)






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