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Crab

Seafood

Crab

A low-calorie, high-protein shellfish rich in vitamin B12 and zinc, ideal for low-carb diets.

Crab is a popular crustacean seafood prized for its sweet, delicate meat. It is naturally very low in fat and carbohydrates while providing high-quality complete protein and essential nutrients like vitamin B12, zinc, and selenium.

protein-dense shellfish

Typical serving · 85g

Common varieties · king crab, snow crab, dungeness crab, blue crab, jonah crab

82health

Overall context score across nutrition, safety, and diet fit

At a glance

Quick facts

Simple indicators based on nutrition, processing, and diet fit.

Low calorieHigh proteinLow carbLow glycemicWeight lossDiabetes-friendly

The story

What makes it unique

Crab meat is a fast-digesting, high-protein animal food with virtually zero carbohydrates. Its macronutrient profile promotes high satiety relative to its low caloric content. Being a minimally processed whole food (when purchased fresh or frozen), it retains its native micronutrient matrix, though natural sodium and cholesterol levels are inherently higher than in terrestrial meats.

Varieties: king crab · snow crab · dungeness crab · blue crab · jonah crab

#crab#seafood#highprotein#lowcarb#shellfish#weightlossfood#ketofriendly#vitaminb12#leanprotein#diabetesfriendly

Per 100g

Nutrition breakdown

Macro balance and key metrics at a glance.

Energy

97kcal

Density 0.97 kcal/g

Protein

19.4g

Carbs

0g

Fat

1.5g

Fiber

0g

Sugar

0 g

Sodium

296 mg

Potassium

259 mg

Glycemic index

0

Glycemic load

0

Water content

78%

Standout compounds

Nutrient highlights

  • Vitamin B12

    high

    Supports nerve function and red blood cell formation

  • Selenium

    high

    Acts as a powerful antioxidant protecting cells from damage

  • Zinc

    moderate

    Essential for immune system function and wound healing

  • Protein

    high

    Builds and repairs tissues while promoting satiety

  • Omega-3 Fatty Acids

    moderate

    Supports cardiovascular and brain health

Wellness map

Health scores & processing

Weight loss
85
Satiety
80
Blood sugar
100
Gut health
65
Heart health
75
Fitness
85
Processing
90

NOVA processing scale

1
Min
2
3
4
Ultra

minimally processed · Whole food

Fresh or frozen crab is a whole, unrefined animal food. Canned or pasteurized versions remain minimally processed but may contain added sodium.

Diet compatibility

  • Weight loss
  • Muscle gain
  • Diabetes
  • Gut health
  • Low carb
  • High protein
  • Heart health

Relative standing

Food rankings

Qualitative ranks compared to similar whole foods.

  • Satietygood
  • Blood sugarexcellent
  • Nutrient densitygood
  • Fitness fuelgood
  • Processing qualityexcellent

Eat with confidence

Food safety profile

Crab is generally safe when cooked thoroughly. Raw or undercooked crab carries a risk of Vibrio bacteria. Heavy metal accumulation, particularly cadmium in the brown meat, is a moderate concern depending on harvest waters.

75safety

Evidence confidence 85%

  • Pesticideslow
  • Antibioticslow
  • Heavy metalsmoderate
  • Contaminationmoderate

Watch for

  • vibrio_vulnificus
  • cadmium
  • mercury
  • microplastics

Safer choices

Wild-caught crab from well-monitored waters; consuming primarily white meat over brown meat reduces cadmium exposure.

Prep tips

Cook thoroughly until the shell turns bright red and the meat is opaque. Avoid eating crab that died before cooking. Keep raw crab chilled until preparation.

Monitoring of cadmium levels in brown meat and mercury in larger species; strict handling guidelines for raw shellfish to prevent Vibrio infections.

Deep dive

Health analysis

How this food may fit different goals and preparation choices.

  1. Weight loss

    Extremely low energy density and high protein content increase satiety, making it easier to maintain a caloric deficit.

  2. Blood sugar

    Contains zero carbohydrates, resulting in no glycemic impact and excellent blood sugar stability.

  3. Fitness & energy

    Provides fast-digesting lean protein ideal for post-workout muscle repair, though it lacks carbohydrates for glycogen replenishment.

  4. Gut health

    Easily digestible protein source but contains no dietary fiber, offering no direct prebiotic benefits for the gut microbiome.

  5. Processing quality

    Typically consumed as a whole food with minimal processing, retaining its natural nutrient profile without added chemicals.

  6. Food safety

    Must be cooked thoroughly to eliminate marine bacteria like Vibrio. Moderate heavy metal risk varies by water source and species.

  7. Common mistakes

    Confusing real crab with imitation crab (surimi), which is ultra-processed, high in carbs, and contains fillers and added sugars.

  8. Best preparation

    Steaming or boiling preserves the lean nutrient profile without adding unnecessary fats or calories.

Practical guide

Best use cases

When and how this food fits real eating patterns.

  • Post-workout recovery

    Provides fast-digesting lean protein to support muscle protein synthesis without heavy fats that slow digestion.

  • Low-carb dinner staple

    Naturally zero-carb main course that pairs well with fibrous vegetables for a balanced, blood-sugar-friendly meal.

  • Weight loss protein source

    Delivers high satiety and protein density at a very low caloric cost, aiding adherence to calorie-restricted diets.

  • Seafood allergy rotation

    Offers a distinct amino acid profile and nutrient mix compared to daily chicken or beef, diversifying dietary protein sources.

Balance sheet

Pros & cons

Upsides

  • Zero carbohydrates and zero sugar
  • Very high in lean, complete protein
  • Rich in vitamin B12 and selenium
  • Low in calories and fat
  • Minimally processed when bought fresh or frozen

Trade-offs

  • High natural sodium content
  • Contains dietary cholesterol
  • Common shellfish allergen
  • Risk of Vibrio contamination if undercooked
  • Imitation versions are ultra-processed and unhealthy

Fit check

Who is it for?

Great match

  • keto and low-carb diets
  • diabetics managing blood sugar
  • lean muscle gain
  • calorie-restricted weight loss

Consider alternatives

  • strict low-sodium diets
  • people with shellfish allergies
  • those on tight grocery budgets
  • vegans and vegetarians

Side by side

How it compares

Open the full head-to-head analysis for nutrition, safety, and practical tradeoffs.

  • Crab

    This food

    Crab

    VS90% alike
    Shrimp

    Compare with

    Shrimp

    Shrimp is slightly lower in calories and sodium, while crab offers more zinc and vitamin B12.

    Shrimp is lower in calories and sodium, while crab provides more zinc and vitamin B12 for immune and nerve support.

    Crab vs Shrimp
  • Crab

    This food

    Crab

    VS85% alike
    Lobster

    Compare with

    Lobster

    Lobster is slightly higher in protein and lower in sodium, but crab is more accessible and richer in zinc.

    Lobster offers slightly more protein and less sodium, but crab is more budget-friendly and higher in zinc.

    Crab vs Lobster
  • Crab

    This food

    Crab

    VS75% alike
    Imitation Crab

    Compare with

    Imitation Crab

    Real crab is a whole food high in protein and nutrients, while imitation crab is ultra-processed, high in carbs, and low in actual nutrition.

    Real crab is a zero-carb whole food, whereas imitation crab is an ultra-processed product loaded with starches and sugar.

    Crab vs Imitation Crab
  • Crab

    This food

    Crab

    VS70% alike
    Salmon

    Compare with

    Salmon

    Salmon is high in omega-3 fats and calories, while crab is lean and lower in calories.

    Crab is lower in calories and fat for weight loss, while salmon provides more omega-3s and healthy fats for heart health.

    Crab vs Salmon
  • Crab

    This food

    Crab

    VS70% alike
    Tuna

    Compare with

    Tuna

    Tuna is higher in protein and lower in sodium, but crab offers broader micronutrients like zinc and B12 with less mercury concern.

    Tuna provides more protein per calorie, but crab offers better micronutrients like zinc and generally carries less mercury.

    Crab vs Tuna
  • Crab

    This food

    Crab

    VS65% alike
    Scallops

    Compare with

    Scallops

    Scallops are lower in sodium and cholesterol, while crab is richer in minerals like zinc and selenium.

    Scallops are lower in sodium and cholesterol, while crab provides more minerals like zinc and selenium per serving.

    Crab vs Scallops
  • Crab

    This food

    Crab

    VS60% alike
    Chicken Breast

    Compare with

    Chicken Breast

    Chicken is higher in protein and lower in sodium, while crab provides unique marine minerals and zero prep fat if steamed.

    Chicken breast offers more protein and less sodium, but crab provides unique marine minerals like iodine and zinc.

    Crab vs Chicken Breast
  • Crab

    This food

    Crab

    VS60% alike
    Cod

    Compare with

    Cod

    Cod is lower in sodium and cholesterol, but crab is denser in micronutrients like vitamin B12 and zinc.

    Cod is lower in sodium and calories, while crab is significantly richer in vitamin B12 and zinc.

    Crab vs Cod
  • Crab

    This food

    Crab

    VS80% alike
    Crawfish

    Compare with

    Crawfish

    Crawfish is lower in sodium but also lower in protein density compared to crab.

    Crab is higher in protein and vitamin B12, while crawfish is lower in sodium but offers less protein per serving.

    Crab vs Crawfish
  • Crab

    This food

    Crab

    VS55% alike
    Oysters

    Compare with

    Oysters

    Oysters are massively higher in zinc and iron, while crab is a better lean protein source with zero carbs.

    Oysters are unmatched for zinc and iron, but crab provides far more protein and zero carbs for keto diets.

    Crab vs Oysters

Common questions

FAQ

Answers aligned with how people search for this food.

  • Is crab good for weight loss?

    Yes, crab is excellent for weight loss. It is very low in calories and fat while being high in protein, which helps you feel full longer without overconsuming calories.

  • Can diabetics eat crab?

    Yes, crab contains zero carbohydrates and zero sugar, meaning it will not spike blood sugar levels. It is a highly diabetes-friendly protein source.

  • Is crab meat high in cholesterol?

    Crab does contain dietary cholesterol, but it is very low in saturated fat. For most people, dietary cholesterol has minimal impact on blood cholesterol compared to saturated fat.

  • What is the difference between real crab and imitation crab?

    Real crab is a whole, unprocessed seafood high in protein and nutrients. Imitation crab (surimi) is ultra-processed pollock fish paste mixed with starches, sugar, and artificial flavors, making it higher in carbs and lower in protein.

  • Does crab have a lot of mercury?

    Crab generally has low to moderate mercury levels compared to large predatory fish. It is considered a safer seafood choice for regular consumption, though specific levels vary by species and location.

  • Is crab meat good for muscle building?

    Yes, crab provides high-quality complete protein containing all essential amino acids, which is necessary for muscle repair and growth.

  • Why is crab high in sodium?

    As a marine animal, crab naturally absorbs sodium from ocean water. Canned or pasteurized crab often contains additional sodium as a preservative.

  • Can you eat crab on a keto diet?

    Absolutely. Crab is carb-free and fits perfectly into a ketogenic macronutrient profile, provided it is not prepared with breading or sweet sauces.

Transparency

Data confidence

Estimated confidence for nutrition data, interpretation, safety notes, and comparisons.

95

Nutrition data

90

Health analysis

85

Food safety

90

Comparisons