Crab: calories and nutrition facts
100 g of crab has 83 kcal. 1 cup, flaked (118 g): 98 kcal.
Crab is in the family Fish & seafood. Per 100 g it provides 17.9 g protein, 0 g carbohydrates (0 g fiber) and 0.74 g fat: about 91% of its calories come from protein.
What crab provides most
- High in vitamin B12: 3.3 µg per 100 g, 139 % of the Daily Value.
- High in selenium: 42.9 µg per 100 g, 78 % of the Daily Value.
- High in protein: 17.9 g per 100 g, 36 % of the Daily Value.
- High in zinc: 3.8 mg per 100 g, 35 % of the Daily Value.
- Source of phosphorus: 234 mg per 100 g, 19 % of the Daily Value.
- Source of vitamin B3 (niacin): 2.7 mg per 100 g, 17 % of the Daily Value.
Worth knowing, per 100 g: sodium: 395 mg · cholesterol: 97 mg.
Crab per serving
The serving is 1 cup, flaked, 118 g, from USDA's household measure.
| Nutrient | 100 g | 1 cup, flaked |
|---|---|---|
| Calories | 83 kcal | 98 kcal |
| Protein | 17.9 g | 21.1 g |
| Carbohydrates | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Fat | 0.74 g | 0.87 g |
| Sodium | 395 mg | 466 mg |
Crab nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 83 kcal | — |
| Protein | 17.9 g | 36 % |
| Total fat | 0.74 g | 1 % |
| Saturated fat | 0.2 g | 1 % |
| Monounsaturated fat | 0.13 g | — |
| Polyunsaturated fat | 0.26 g | — |
| Cholesterol | 97 mg | 32 % |
| Carbohydrates | 0 g | 0 % |
| Dietary fiber | 0 g | 0 % |
| Total sugars | 0 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 1 µg | 0 % |
| Vitamin C | 3.3 mg | 4 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 1.8 mg | 12 % |
| Vitamin K | 0.3 µg | 0 % |
| B1 · Thiamin | 0.02 mg | 2 % |
| B2 · Riboflavin | 0.09 mg | 7 % |
| B3 · Niacin | 2.7 mg | 17 % |
| B6 | 0.16 mg | 9 % |
| B9 · Folate | 51 µg | 13 % |
| B12 | 3.3 µg | 139 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 91 mg | 7 % |
| Iron | 0.5 mg | 3 % |
| Magnesium | 36 mg | 9 % |
| Phosphorus | 234 mg | 19 % |
| Potassium | 259 mg | 6 % |
| Sodium | 395 mg | 17 % |
| Zinc | 3.8 mg | 35 % |
| Selenium | 42.9 µg | 78 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.01 g | — |
| Omega-3 · EPA | 0.1 g | — |
| Omega-3 · DHA | 0.07 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other fish & seafood
Of 9 foods in this family on Micela, crab ranks 8th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🐟 Salmon | 206 | 22.1 g |
| 2 | 🐙 Octopus | 164 | 29.8 g |
| 3 | 🎣 Hake | 116 | 23.5 g |
| 4 | 🦐 Shrimp | 99 | 24 g |
| 5 | 🦑 Squid | 92 | 15.6 g |
| 6 | 🦞 Lobster | 89 | 19 g |
| 7 | 🐠 Tuna | 86 | 19.4 g |
| 8 | 🦀 Crab | 83 | 17.9 g |
| 9 | 🦪 Oyster | 51 | 5.7 g |
Among Micela's 180 foods, crab is in the top 10 for vitamin B12 (4th), zinc (8th), selenium (10th).
Where it comes from
No single origin; icon: Chesapeake Bay, United States.
Approximate origin, under review.
Frequently asked questions
How many calories does crab have?
100 g of crab has 83 kcal. 1 cup, flaked (118 g) has 98 kcal.
How much protein does crab have?
17.9 g per 100 g; 21.1 g in 1 cup, flaked.
How many carbs does crab have?
0 g of carbohydrates per 100 g, of which 0 g is fiber and 0 g sugars.
What vitamins and minerals does crab have?
The ones it provides most per 100 g, by Daily Value: vitamin B12, 139 %; selenium, 78 %; protein, 36 %; zinc, 35 %.
Where does crab come from?
No single origin; icon: Chesapeake Bay, United States. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 15140 · Crustaceans, crab, blue, cooked, moist heat · Crustaceans, crab, blue, cooked, moist heat
One serving (1 cup, flaked) is about 5% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers