Crab (Sea)
Crab, particularly sea crab, is an excellent source of protein and various essential minerals, making it a nutritious addition to your diet. Whether enjoyed as a main dish or a delicacy in appetizers, crab is low in fat and offers a rich array of nutrients, including a notable amount of calcium, phosphorus, and selenium.
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy (kcal) | 67.64 kcal |
| Protein | 15.36 g |
| Fat | 0.60 g |
| Saturated Fats | 0.13 g |
| Carbohydrates | 0.00 g |
| Fiber | 0.00 g |
| Sugar | 0.00 g |
| Calcium | 333.00 mg |
| Iron | 0.98 mg |
| Magnesium | 80.04 mg |
| Phosphorus | 193.00 mg |
| Potassium | 252.00 mg |
| Sodium | 313.00 mg |
| Zinc | 3.07 mg |
| Copper | 0.84 mcg |
| Manganese | 0.16 mg |
| Selenium | 37.69 mcg |
| Vitamin C | 0.00 mg |
| Thiamin (B1) | 0.05 mg |
| Riboflavin (B2) | 0.06 mg |
| Niacin (B3) | 0.97 mg |
| Vitamin B6 | 117.00 mg |
| Folate (B9) | 774.00 mcg |
| Vitamin B12 | 0.00 mcg |
| Vitamin A | 0.00 mcg |
| Vitamin E | 2.06 mg |
| Vitamin D2 | 0.00 mcg |
Allergen Information:
Crab is a seafood product and is a common allergen. Individuals with shellfish allergies should avoid consuming crab and products that may contain traces of crab.
Dietary Preferences:
- Low Fat: With only 0.6 grams of fat per 100 grams, crab is an excellent option for those seeking a low-fat protein source.
- High Protein: With 15.36 grams of protein per serving, it is an ideal choice for those looking to increase their protein intake.
- Gluten-Free: Crab naturally contains no gluten, making it suitable for those following a gluten-free diet.
- Low Carbohydrate: Crab contains no carbohydrates, making it an excellent choice for low-carb or ketogenic diets.
Tips for Enjoying Crab:
- Fresh vs. Processed: Fresh crab meat provides the most natural and robust flavor. If using processed crab (such as imitation crab), be aware of potential additives and flavor differences.
- Cooking Methods: Crab can be steamed, boiled, grilled, or even added to soups and salads. Experiment with various cooking methods to discover your favorite way to enjoy it.
- Pairings: Serve crab with light dipping sauces like lemon butter or a garlic aioli to enhance its natural sweetness.
Conclusion:
Crab is not only delicious but also packed with essential nutrients, including protein, minerals like calcium and phosphorus, and a healthy dose of omega-3 fatty acids. Whether incorporated into main dishes, appetizers, or salads, crab provides a versatile and healthful option for many culinary creations. Keep in mind its allergen potential for those with shellfish allergies and enjoy it as part of a balanced diet.
