Crab is a highly nutritious seafood offering a wide range of essential vitamins and minerals. With an energy content of 78.15 kcal per 100g serving, it is an excellent source of lean protein, providing 13.23g of protein while being low in fat, with only 0.89g of total fat and 0.214g of saturated fats. It contains zero carbohydrates, making it a suitable choice for those following low-carb or ketogenic diets.
The mineral content in crab is noteworthy, with significant amounts of calcium (199 mg), iron (1.1 mg), and magnesium (66.77 mg), which are vital for bone health, oxygen transport, and muscle function. Crab is also rich in phosphorus (208 mg), potassium (286 mg), and zinc (2.49 mg), contributing to overall cellular health and immune support. Additionally, it provides a good source of selenium (71.84 mcg), which acts as a potent antioxidant, protecting cells from oxidative damage.
In terms of vitamins, crab offers a healthy dose of riboflavin (0.11 mg), niacin (1.54 mg), and vitamin E (4.85 mg), all of which support energy production, skin health, and immune system function. Crab is also a significant source of folate (1783 mcg), which is particularly beneficial for pregnant women to help prevent neural tube defects in developing babies. However, it is relatively low in vitamin C, vitamin B12, and vitamin D2, as well as lacking vitamin A.
Due to its low fat content and high protein levels, crab is an excellent choice for those seeking a heart-healthy, nutrient-dense food. The high mineral profile makes it an ideal option for those looking to boost their intake of essential nutrients like calcium, magnesium, and potassium. However, those with shellfish allergies should avoid consuming crab, as it can trigger allergic reactions.
Nutritional Breakdown (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 78.15 kcal |
| Protein | 13.23 g |
| Fat | 0.89 g |
| Saturated Fat | 0.214 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 199.0 mg |
| Iron | 1.1 mg |
| Magnesium | 66.77 mg |
| Phosphorus | 208.0 mg |
| Potassium | 286.0 mg |
| Sodium | 280.0 mg |
| Zinc | 2.49 mg |
| Copper | 0.52 mcg |
| Manganese | 0.09 mg |
| Selenium | 71.84 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.01 mg |
| Riboflavin (B2) | 0.11 mg |
| Niacin (B3) | 1.54 mg |
| Vitamin B6 | 202.0 mg |
| Folate | 1783.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 4.85 mg |
| Vitamin D2 | 0.0 mcg |
Crab, when prepared correctly, offers a delicate and flavorful dish that complements a variety of meals. For those following a healthy, balanced diet, it’s a great addition for boosting protein intake without excessive fats, all while providing a nutrient-rich source of minerals and vitamins. Enjoy crab in a variety of dishes, from salads to seafood stews, and indulge in its nutritional benefits!
