Crab (Blue, Cooked, Moist Heat)
Crab meat, particularly from blue crabs, is a nutritious and flavorful seafood option, often cooked using moist heat methods such as steaming or boiling to preserve its delicate texture and taste. With its sweet, succulent meat, blue crab provides a wealth of vitamins and minerals, making it an excellent choice for health-conscious individuals and seafood enthusiasts alike.
Nutritional Breakdown (Per 100g Serving):
| Nutrient | Amount |
|---|---|
| Energy | 83 kcal |
| Protein | 17.88 g |
| Total Fat | 0.74 g |
| Saturated Fat | 0.201 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 91.0 mg |
| Iron | 0.5 mg |
| Magnesium | 36.0 mg |
| Phosphorus | 234.0 mg |
| Potassium | 259.0 mg |
| Sodium | 395.0 mg |
| Zinc | 3.81 mg |
| Copper | 0.814 mcg |
| Manganese | 0.074 mg |
| Selenium | 42.9 mcg |
| Vitamin C | 3.3 mg |
| Thiamine (Vitamin B1) | 0.023 mg |
| Riboflavin (Vitamin B2) | 0.093 mg |
| Niacin (Vitamin B3) | 2.747 mg |
| Vitamin B6 | 0.156 mg |
| Folate (Vitamin B9) | 51.0 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 considered a shellfish and is one of the eight major allergens identified by the FDA. Individuals with a shellfish allergy should avoid consuming blue crab and products containing its meat. As always, it is important to consult with a healthcare professional if you have concerns about food allergies.
Dietary Preferences:
- Low Fat: With only 0.74g of total fat per 100g, blue crab is an excellent option for those following a low-fat diet.
- High Protein: With nearly 18g of protein per 100g serving, blue crab is a fantastic source of lean protein, suitable for muscle building and maintenance.
- Gluten-Free: Crab is naturally free from gluten, making it an ideal choice for individuals with celiac disease or those following a gluten-free diet.
- Low-Carb: Blue crab contains no carbohydrates, making it suitable for those following ketogenic, paleo, or other low-carb dietary plans.
- Rich in Micronutrients: Blue crab is an excellent source of essential minerals such as calcium, iron, magnesium, and phosphorus, as well as B-vitamins like niacin, riboflavin, and vitamin B12, supporting overall health.
Cooking Tips & Advice:
When preparing blue crab, it is essential to handle it with care to preserve the tenderness of its meat. Blue crab can be steamed or boiled with minimal seasoning to allow the natural sweetness of the meat to shine. For an elevated dish, consider pairing it with a flavorful garlic butter sauce or a squeeze of fresh lemon juice.
For those looking to incorporate blue crab into various recipes, it can be used in salads, pasta dishes, crab cakes, or soups. Additionally, blue crab can serve as an ideal filling for sandwiches or tacos.
Conclusion:
Blue crab, when cooked with moist heat, is a lean, nutrient-dense seafood choice that provides a host of vitamins, minerals, and a significant amount of protein with minimal fat. Its sweet and delicate meat offers versatility in the kitchen, making it a perfect addition to numerous dishes. Whether you’re looking to enjoy it on its own or use it as a key ingredient in a more elaborate recipe, blue crab is a delightful and healthful option for any meal.
