Crayfish (Mixed Species, Wild, Raw)
Crayfish, a delicacy harvested from wild waters, is an excellent source of lean protein, offering 15.97g of protein per 100g serving. Known for its low-fat content, it contains only 0.95g of fat and minimal saturated fat at 0.159g. This crustacean is virtually free of carbohydrates, fiber, and sugar, making it an ideal option for low-carb diets. Rich in essential minerals, crayfish provides 256mg of phosphorus, 302mg of potassium, and 27mg of calcium. It also boasts a good amount of iron (0.84mg), magnesium (27mg), and zinc (1.3mg), which are vital for overall health.
Additionally, crayfish offers 31.6mcg of selenium, a potent antioxidant, and small amounts of copper (0.419mcg) and manganese (0.226mg). With moderate amounts of B vitamins, including niacin (2.208mg), vitamin B6 (0.108mg), and folate (37mcg), it supports metabolic processes and overall energy production. Crayfish also contributes to immune health with 1.2mg of vitamin C, as well as a modest amount of vitamin A (16mcg) and vitamin E (2.85mg), essential for skin health and protection against oxidative stress.
Nutritional Breakdown (Per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 77.0 kcal |
| Protein | 15.97 g |
| Fat | 0.95 g |
| Saturated Fats | 0.159 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 27.0 mg |
| Iron | 0.84 mg |
| Magnesium | 27.0 mg |
| Phosphorus | 256.0 mg |
| Potassium | 302.0 mg |
| Sodium | 58.0 mg |
| Zinc | 1.3 mg |
| Copper | 0.419 mcg |
| Manganese | 0.226 mg |
| Selenium | 31.6 mcg |
| Vitamin C | 1.2 mg |
| Thiamine (B1) | 0.07 mg |
| Riboflavin (B2) | 0.032 mg |
| Niacin (B3) | 2.208 mg |
| Vitamin B6 | 0.108 mg |
| Folate (B9) | 37.0 mcg |
| Vitamin B12 | 2.0 mcg |
| Vitamin A | 16.0 mcg |
| Vitamin E | 2.85 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Crayfish is considered a potential allergen, particularly for individuals with shellfish allergies. It is important to avoid consumption if you have a known allergy to crustaceans or shellfish.
Dietary Preferences:
Crayfish is naturally gluten-free and suitable for low-carb and high-protein diets. It is a versatile ingredient in many dishes, from salads and pastas to soups and stews.
Cooking Tips:
When preparing crayfish, it’s essential to cook them properly to enhance their flavor and texture. Boiling or steaming are common methods, and seasoning with herbs like parsley, garlic, and lemon can complement its delicate taste. Crayfish can also be enjoyed as a standalone dish or incorporated into more elaborate recipes like gumbo or crawfish étouffée.
Conclusion:
Crayfish is a nutritious, low-fat seafood option that offers a range of health benefits. With its impressive protein content and array of vitamins and minerals, it is an excellent choice for a healthy, balanced diet. Whether enjoyed on its own or as part of a larger meal, crayfish can elevate any dish with its distinctive flavor.
