By Holly Bieler
Updated on 27. Jul. 2020

People love crab because of its delicious, unique flavor, but it's also packed with nutrients as well.

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  • high in protein.
    Crab is rich in lean protein, with 20 g per 100 g serving.
  • heart-healthy.
    Crab contains powerful omega-3 fatty acids, which help support a healthy heart.
  • good for breastfeeding mothers.
    The omega-3 fatty acids in crab has been shown to support healthy breastfeeding.
  • ...may help with weight loss.
    Crab is rich in protein but relatively low in calories and fat, making it a good ingredient for dieters.
  • ...keeps you healthy.
    Crab is rich in vitamins and minerals such as B12 and folate.
  • ...has no carbohydrates.
    If you're on a low-carb diet, crab is a great choice, as it contains no carbohydrates.
  • ...goes bad quickly.
    Like most seafood, crab only stays fresh in the refrigerator for about 2 days.

What You Should Know About Crab


In the U.S., king crab comes almost exclusively from Alaska, while the more common blue crab is mainly harvested in the Chesapeake Bay area.


Crabs are available year round.


Crabs have one of the more intense flavors among shellfish. Many people say crabs taste most of the sea.

How Healthy is Crab?

If you're watching your figure, you can't go wrong eating crab. These shellfish are packed with protein but comparitively low in fat and calories. They're also packed with nutrients, including B12, folate and zinc, which helps support nail and hair health. 100 grams of crab already covers half the average daily requirement of zinc for women, and almost a third for men. 

Crabs are also extremely rich in iodine, which supports the health of the thyroid gland. A 100 gram serving contains 80% of the average daily requirement of  content in crabs is also remarkable. 100 grams provides 80 percent of the average daily requirement this powerful mineral. Other powerful B group vitamins, and minerals such as calcium, magnesium, iron and fluoride are also found in significant quantities in crabs.

Calories 90
Protein 20 g
Fat 1 g
Carbohydrates 0 g
Fiber 0 g

Shopping and Cooking Tips


While crab might sound like a delicacy, you can buy fresh crab at most markets for a relatively modest price. It usually costs a little more to have the fishmonger remove the shell. Most supermarkets also stock frozen crab, although these varieties tend to be much less flavorful than fresh crab.


Like most fish, crab should be eaten as soon as possible, preferably the same day you buy it. If you need to store it, you can keep it in the coldest part of your refrigerator for up to 2 days. 

What to Make With Crab

Crab's intense flavor makes it delicious with minimal preperation. Steamed or grilled fresh crab with a little lemon and butter is a delicious summer or springtime meal. But there is no limit to what you can do with crab-- it's delicious as a base for seafood stew, deep-fried, or boiled. It's also delicious cold in fresh salads or as a decadent addition to pastas.

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