Crab: A Nutritional Profile
Crab is a delectable seafood known for its delicate, sweet flavor and tender texture. It’s a versatile ingredient that can be enjoyed in various dishes, from crab cakes to seafood salads, soups, and even sushi. Not only does crab offer a delightful taste, but it also comes with impressive nutritional benefits. Let’s explore the nutritional content of crab in detail.
Nutritional Information (Per 100g)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 81.98 kcal |
| Protein | 10.23 g |
| Total Fat | 1.41 g |
| Saturated Fats | 0.21 g |
| Carbohydrates | 0.00 g |
| Fiber | 0.00 g |
| Sugar | 0.00 g |
| Calcium | 128 mg |
| Iron | 1.1 mg |
| Magnesium | 38.04 mg |
| Phosphorus | 100 mg |
| Potassium | 171 mg |
| Sodium | 244 mg |
| Zinc | 0.76 mg |
| Copper | 0.42 mcg |
| Manganese | 0.33 mg |
| Selenium | 34.8 mcg |
| Vitamin C | 0.00 mg |
| Thiamine (Vitamin B1) | 0.01 mg |
| Riboflavin (Vitamin B2) | 0.10 mg |
| Niacin (Vitamin B3) | 1.66 mg |
| Vitamin B6 | 120 mcg |
| Folate (Vitamin B9) | 2304 mcg |
| Vitamin B12 | 0.00 mcg |
| Vitamin A | 0.00 mcg |
| Vitamin E | 6.33 mg |
| Vitamin D2 | 0.00 mcg |
Health Benefits
Crab is a rich source of high-quality protein, providing over 10 grams of protein per 100 grams, which is essential for muscle growth and repair. It is low in fat, making it an excellent choice for those watching their fat intake. The low carbohydrate content makes it suitable for various dietary preferences, including low-carb and keto diets.
Notably, crab is an excellent source of minerals such as calcium and phosphorus, which support strong bones and teeth. Magnesium and potassium contribute to healthy muscle function and help maintain a healthy balance of fluids in the body. Additionally, it offers iron, which is essential for oxygen transport in the blood, and zinc, which supports the immune system.
While vitamin C is not present in crab, it does contain a moderate amount of vitamin E, an antioxidant that helps protect cells from oxidative damage. Vitamin B6 and folate are beneficial for maintaining a healthy nervous system and promoting proper cell division.
Allergen Information
Crab, like most shellfish, is considered a common allergen. Individuals who are allergic to shellfish should avoid consuming crab or any dishes containing crab as an ingredient. Symptoms of shellfish allergies may range from mild to severe, and it is crucial for those with known allergies to be cautious when dining out or preparing meals.
Dietary Preferences
- Low Carb: Crab is a suitable option for those following low-carb and ketogenic diets due to its minimal carbohydrate content.
- High Protein: A great addition to a high-protein diet, crab helps support muscle building and repair.
- Gluten-Free: Naturally gluten-free, crab can be enjoyed by those with gluten sensitivities or celiac disease.
- Paleo: As a lean, unprocessed protein, crab is in alignment with paleo dietary guidelines.
- Sustainable Seafood: When sourced from responsible fisheries, crab can be part of a sustainable and environmentally conscious diet.
Conclusion
Crab is not just a flavorful addition to many dishes but also a nutrient-packed seafood option. With its low fat, high protein, and rich mineral content, it’s a versatile ingredient that can fit into various dietary needs and preferences. Whether you’re seeking a healthy, protein-rich meal or simply craving a tasty seafood dish, crab provides a delicious and nourishing option. However, always be mindful of potential allergies when handling or serving crab, as it can be a serious concern for those with shellfish sensitivities.
