King crab is a type of crustacean found mainly in cold seas. It is very large, has a tasty flesh but is in short supply due to its high demand. The most commonly sold species is the red king crab. The best meat of the king crab is in the legs, according to the Alaska Seafood Marketing Institute. The king crab has six legs, versus other crabs that have eight legs. King crab legs offer many nutritional benefits, including a healthy dose of omega-3 fatty acids, protein and many vitamins and minerals.
Protein and Healthy Fat
A king crab leg, about 134 g offers 26 g of high-quality protein, an essential nutrient for forming the structure of body tissues. Most of the fat in a king crab leg is heart-healthy unsaturated fat. King crab, like many varieties of seafood, is rich in a class of essential polyunsaturated fatty acids known for their health benefits: omega-3 fatty acids. One serving provides just over 600 mg of omega-3 fatty acids, making it an excellent food source for this nutrient. The American Heart Association reports that omega-3 fatty acids are anti-inflammatory and help prevent low-density lipoprotein, LDL or "bad," cholesterol from sticking to artery walls, forming plaque.
Source of Vitamins
King crab legs are a nutrient-dense food, making them a healthy food choice. They provide more nutrients per calorie, than calories per nutrients. According to the U.S. Department of Agriculture, one leg, or 134 g, is a good food source of vitamin C, offering 10.2 mg, or 16 percent, of the recommended daily value or DV; 68.3 micrograms, or mcg, of folate, or 17 percent of the DV and a whopping 15.4 mcg of vitamin B12, or over 250 percent of the DV. Vitamin C aids in wound healing, collagen formation and supports function of the immune system, and folate and vitamin B12 are essential for red blood cell formation. Furthermore, folate supports a healthy pregnancy and cardiovascular system while vitamin B12 offers nervous system benefits.
Mineral-Rich
King crab legs are rich in many minerals, such as magnesium, phosphorus, selenium, copper and zinc. According to Nutrition Value, a 100 g portion offers 63 mg of magnesium, or 15 percent of the DV; 280 mg of phosphorus, or 28 percent of the DV; 40 mcg of selenium, or 57 percent of the DV; 1.2 mg of copper, or 60 percent of the DV; and 7.6 mg of zinc, or 51 percent of the DV. These minerals perform many important functions in the body, including building and maintaining healthy bones and teeth, supporting a healthy immune system and thyroid function, helping the body use iron efficiently and aiding in wound healing. King crab legs are very high in sodium, however, because they are a salt-water species. A 100 g serving offers more than 1,000 mg, so those watching their sodium intake should eat this delicacy infrequently.
References
- Alaska Seafood Marketing Institute: King Crabs
- U.S. Department of Agriculture: Nutritive Value of Foods
- Nutrition Value: Crustaceans, crab, alaska king, cooked, moist heat
- Mayo Clinic: Nutrition and Healthy Eating: What does Percent Daily Value mean on food labels?
- American Heart Association: Fish and Omega-3 Fats
- Australian Government: Department of Health and Aging--Vitamin and Mineral Functions
Member Comments