Crab Alaska King (Raw) – Nutritional Information & Overview
Crab Alaska King, in its raw form, is a lean, protein-rich seafood choice that offers a variety of essential nutrients while being low in fat and carbohydrates. With its delicate flavor and firm texture, it’s a versatile ingredient, ideal for a wide range of recipes from salads to seafood boils and beyond. This ingredient is a great option for those looking to enjoy a delicious and nutrient-dense dish.
Here’s a detailed look at the nutritional benefits of raw Crab Alaska King:
| Nutrient | Amount per 100g |
|---|---|
| Energy (kcal) | 84.0 kcal |
| Protein | 18.29 g |
| Total Fat | 0.6 g |
| Saturated Fats | 0.09 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 46.0 mg |
| Iron | 0.59 mg |
| Magnesium | 49.0 mg |
| Phosphorus | 219.0 mg |
| Potassium | 204.0 mg |
| Sodium | 836.0 mg |
| Zinc | 5.95 mg |
| Copper | 0.922 mcg |
| Manganese | 0.035 mg |
| Selenium | 36.4 mcg |
| Vitamin C | 7.0 mg |
| Thiamin (Vitamin B1) | 0.043 mg |
| Riboflavin (Vitamin B2) | 0.043 mg |
| Niacin (Vitamin B3) | 1.1 mg |
| Vitamin B6 | 0.15 mg |
| Folate | 44.0 mcg |
| Vitamin B12 | 9.0 mcg |
| Vitamin A | 7.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Key Health Benefits of Crab Alaska King (Raw)
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High in Protein: Each 100g serving provides a substantial 18.29 grams of protein, making it an excellent source of lean, muscle-building protein for both active individuals and those looking to maintain a healthy lifestyle.
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Low in Fat and Carbs: With only 0.6 grams of fat and 0 grams of carbohydrates, Crab Alaska King is an ideal choice for those following low-fat or low-carb diets, including keto and paleo.
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Rich in Essential Minerals: This crab variety is an excellent source of vital minerals like phosphorus (219 mg), potassium (204 mg), magnesium (49 mg), and calcium (46 mg), contributing to strong bones, improved nerve function, and healthy muscle function.
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Sodium Content: While the sodium content is relatively high (836 mg per 100g), it is important to consider this in the context of your overall daily sodium intake. Those on sodium-restricted diets should enjoy this seafood in moderation.
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Rich in B Vitamins: The crab is a good source of B vitamins, particularly Vitamin B12 (9.0 mcg), which is essential for nerve function and red blood cell formation. It also provides thiamine (0.043 mg), riboflavin (0.043 mg), and niacin (1.1 mg), all of which are important for energy metabolism and overall health.
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Packed with Antioxidants: The presence of Vitamin C (7.0 mg) and selenium (36.4 mcg) in Crab Alaska King helps to boost immune function and protect cells from oxidative stress.
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Good Source of Zinc and Iron: Zinc (5.95 mg) is crucial for immune health, wound healing, and cellular function, while iron (0.59 mg) plays a key role in oxygen transport within the body.
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Omega-3 Fatty Acids (Minimal Amounts): While not a primary source of omega-3s, Crab Alaska King still provides some omega-3s, which are beneficial for heart health and inflammation reduction.
Allergen Information
Crab Alaska King, being a type of shellfish, may cause allergic reactions in individuals with shellfish allergies. It is essential to avoid this ingredient if you have known allergies to crustaceans. Always check with a healthcare provider if you have concerns about allergies or cross-contamination, particularly when dining in restaurants or purchasing packaged products.
Dietary Considerations
- Gluten-Free: Crab Alaska King is naturally gluten-free, making it suitable for individuals with celiac disease or gluten sensitivities.
- Low in Carbs: This makes it an ideal protein choice for keto, paleo, or low-carb diets.
- High-Protein, Low-Fat: It fits well within high-protein, low-fat eating plans such as those aimed at muscle gain or weight loss.
- Pescatarian-Friendly: Suitable for pescatarians who follow a diet that includes fish and seafood but excludes other meats.
- Diabetic-Friendly: Due to its low carbohydrate content and high protein levels, Crab Alaska King can be part of a balanced diabetic-friendly diet.
How to Use Crab Alaska King (Raw)
Crab Alaska King can be enjoyed in a variety of culinary preparations, making it a versatile and elegant addition to your kitchen. Here are some ideas for using this nutrient-packed seafood:
- Crab Legs or Clusters: Steam or boil the raw crab legs for a simple and decadent dish. Serve with drawn butter or a tangy lemon aioli for dipping.
- Crab Cakes: Mix the raw crab meat with breadcrumbs, eggs, and seasonings to form delicious crab cakes. Pan-fry or bake until golden brown.
- Seafood Salads: Combine fresh crab with mixed greens, citrus fruits, and a light vinaigrette for a refreshing salad perfect for summer.
- Crab Pasta: Toss the meat into pasta dishes like linguine with garlic butter and herbs, or add it to creamy Alfredo for a seafood twist.
- Crab Bisque: Cook up a creamy and comforting crab bisque, where the crab adds both flavor and texture to the smooth, velvety soup.
- Sushi or Sashimi: Raw Crab Alaska King can also be enjoyed in sushi rolls or sashimi, offering a subtle sweetness and tender texture.
Conclusion
Crab Alaska King is a nutrient-dense, protein-packed seafood that provides a wealth of vitamins and minerals while remaining low in fat and carbohydrates. Whether you’re crafting elegant appetizers or hearty main dishes, this seafood option offers a healthy, flavorful alternative to other meats and proteins. With its rich taste and versatility, it’s a fantastic ingredient to incorporate into your next culinary creation, all while supporting your overall health and well-being.
