Blue Crab (Raw) – Nutritional Information and Overview
Blue crab, often considered a delicacy in various coastal cuisines, is not only known for its sweet, tender meat but also for its impressive nutritional profile. As a lean source of protein, it is particularly valued for its low fat content and rich mineral composition, making it an excellent choice for those seeking a healthy, nutrient-packed addition to their meals.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 87 kcal |
| Protein | 18.06 g |
| Total Fat | 1.08 g |
| Saturated Fat | 0.22 g |
| Carbohydrates | 0.04 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 89.0 mg |
| Iron | 0.74 mg |
| Magnesium | 34.0 mg |
| Phosphorus | 229.0 mg |
| Potassium | 329.0 mg |
| Sodium | 293.0 mg |
| Zinc | 3.54 mg |
| Copper | 0.669 mcg |
| Manganese | 0.15 mg |
| Selenium | 37.4 mcg |
| Vitamin C | 3.0 mg |
| Thiamine (B1) | 0.08 mg |
| Riboflavin (B2) | 0.04 mg |
| Niacin (B3) | 2.7 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 44.0 mcg |
| Vitamin B12 | 9.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits and Considerations
-
High-Quality Protein
Blue crab is an excellent source of lean protein, with over 18 grams per 100 grams serving. This makes it a fantastic choice for muscle repair, growth, and overall body function. The protein in crab is also considered highly bioavailable, meaning it is efficiently absorbed and utilized by the body. -
Low in Fat
Containing just 1.08 grams of total fat, blue crab is a low-fat seafood option, making it suitable for those watching their fat intake. The small amount of saturated fat (0.22 grams) further contributes to its heart-healthy profile. -
Rich in Minerals
Blue crab offers a rich variety of minerals. It is particularly high in phosphorus, which is crucial for maintaining healthy bones and teeth, as well as energy metabolism. The iron content is another notable feature, supporting healthy red blood cell production and preventing anemia. Additionally, it is a good source of magnesium, which aids in muscle function and nerve transmission, and zinc, which plays a vital role in immune function and skin health. -
Selenium
Blue crab is an excellent source of selenium, providing 37.4 mcg per 100 grams. Selenium is a powerful antioxidant that helps protect cells from oxidative damage and supports thyroid function. -
Vitamins for Wellness
The crab is a good source of various B-vitamins, particularly vitamin B12 (9.0 mcg), essential for red blood cell formation and nerve health. Additionally, vitamin C is present, which helps boost immunity and enhances iron absorption. -
Low in Carbohydrates
With just 0.04 grams of carbohydrates per 100 grams, blue crab is naturally low in carbs, making it an excellent choice for those following low-carb or keto diets.
Allergen Information
- Contains Shellfish: Blue crab is a type of shellfish, which is a common allergen. Individuals with shellfish allergies should avoid consuming blue crab or any products containing it.
- May Contain Traces of Other Allergens: As with most seafood, cross-contamination with other allergens (such as fish) can occur, particularly in processing or preparation areas.
Dietary Preferences
- Paleo-Friendly: Blue crab is naturally free of grains, dairy, and refined sugars, making it a suitable option for those following a paleo diet.
- Keto-Friendly: Due to its minimal carbohydrate content, blue crab fits well into a ketogenic diet.
- Low-Calorie: At just 87 kcal per 100 grams, blue crab is an ideal choice for those looking to maintain a calorie-controlled diet.
- High-Protein: Blue crab’s high protein content makes it an excellent choice for athletes, bodybuilders, or anyone seeking to boost their protein intake.
Preparation Tips
- Cooking Methods: Blue crab can be enjoyed in a variety of ways—steamed, boiled, grilled, or incorporated into soups, stews, or pasta dishes. Ensure it is thoroughly cooked to avoid foodborne illness.
- Pairing Ideas: Blue crab pairs wonderfully with citrus, fresh herbs like parsley or dill, and butter or garlic. It also works well in dishes featuring pasta, rice, or as a filling for tacos or sandwiches.
Conclusion
Blue crab offers a delectable, nutritious seafood option rich in high-quality protein, essential minerals, and B-vitamins. Whether enjoyed on its own or as part of a larger dish, it can be a valuable addition to any balanced diet. Its low-fat content, low-carb nature, and rich nutrient profile make it suitable for a variety of dietary preferences, from keto to paleo. However, due to its classification as shellfish, individuals with shellfish allergies should exercise caution when consuming blue crab.
