Blue Crab (Canned) – Nutritional Information and Overview
Blue crab is a beloved seafood option that is not only delicious but also packed with essential nutrients. Widely available in canned form, it offers the convenience of ready-to-eat protein that can be enjoyed in various dishes, from crab cakes to salads. Below is a detailed breakdown of the nutritional profile of blue crab, making it a healthy addition to your culinary repertoire.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 83 kcal |
| Protein | 17.88 g |
| Fat | 0.74 g |
| Saturated Fat | 0.201 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 91 mg |
| Iron | 0.5 mg |
| Magnesium | 36 mg |
| Phosphorus | 234 mg |
| Potassium | 259 mg |
| Sodium | 563 mg |
| Zinc | 3.81 mg |
| Copper | 0.814 mcg |
| Manganese | 0.074 mg |
| Selenium | 42.9 mcg |
| Vitamin C | 3.3 mg |
| Thiamine (B1) | 0.023 mg |
| Riboflavin (B2) | 0.093 mg |
| Niacin (B3) | 2.747 mg |
| Vitamin B6 | 0.156 mg |
| Folate | 51 mcg |
| Vitamin B12 | 3.33 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 1.84 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Blue crab is a shellfish and may trigger allergic reactions in individuals sensitive to seafood. If you or your guests have shellfish allergies, it is crucial to avoid consuming blue crab. Be sure to check product labels for any additional allergens that may be present.
Dietary Preferences:
- Low in Carbs: Blue crab is a great option for those following low-carb or ketogenic diets, as it contains no carbohydrates.
- High in Protein: With nearly 18 grams of protein per 100g, it is an excellent source of lean protein, ideal for muscle building or maintaining a healthy metabolism.
- Low in Fat: At only 0.74 grams of total fat, blue crab is a heart-healthy choice that can fit into a balanced diet.
- Rich in Minerals and Vitamins: Blue crab is a good source of essential minerals like phosphorus, calcium, magnesium, and potassium, as well as several B vitamins, including B12, niacin, and folate, which contribute to energy production and overall wellness.
Tips and Advice:
- Storage: Canned blue crab is shelf-stable and can be stored in your pantry until you’re ready to use it. Once opened, refrigerate the contents and consume within a few days for optimal freshness.
- Versatility: Canned blue crab is incredibly versatile. It can be used in a variety of dishes, from seafood dips to soups, pastas, and even sushi rolls.
- Balancing Flavors: Since blue crab is naturally mild and slightly sweet, it pairs beautifully with tangy sauces, spicy seasonings, or fresh herbs. Lemon, garlic, and cilantro are popular additions that complement its delicate taste.
- Sustainability: When purchasing canned blue crab, look for brands that source their products sustainably to ensure that you’re supporting ethical fishing practices.
Conclusion:
Blue crab is a nutritious and versatile ingredient, offering a wealth of health benefits, including high-quality protein and important vitamins and minerals. Whether you’re crafting a gourmet dish or simply enjoying a quick snack, this canned delicacy provides both convenience and nourishment. However, always be mindful of its potential allergens and select responsibly sourced products to ensure your culinary choices are both healthy and sustainable.
