Crab Meat Nutritional Information

Crab is a type of shellfish that is a good source of high-quality protein. Crab meat is also very low in fat and calories. A 3-ounce serving of crab meat contains 80 to 90 calories and less than two grams of fat. In addition, crab meat provides an array of essential vitamins and minerals. Crab meat should be consumed in moderation because it does contain a high level of cholesterol.

Protein and Omega-3

A 3-ounce serving of crab meat provides about 17 grams of high-quality protein. Crab meat is a good protein alternative to meats that are high in saturated fats. According to Thepaleodiet.com, eating fish and shellfish may be beneficial for heart health because they contain omega-3 fatty acids. While crab contains far less omega-3 fatty acids than some fish such as salmon, it can make a substantial dietary contribution in this area. Omega-3 fatty acids play a role in lowering blood cholesterol and triglyceride levels, which are factors of heart disease.

B-Complex Vitamins

Shellfish contains a family of nutrients called B-complex vitamins. This class of vitamins includes niacin, thiamine, riboflavin, pantothenic acid, vitamins B-6 and B-12. A 3-ounce serving of crab meat offers more than 100 percent of your daily intake of vitamin B-12, 14 percent of niacin and 8 percent of vitamin B-6. These values are based on a 2,000 calorie diet but your daily requirements may vary depending on age, weight and gender. "The American Dietetic Association's Complete Food and Nutrition Guide" states that vitamin B-6 and B-12 produces amino acids which are used to maintain and repair muscles and tissues. Niacin helps produce energy in all the cells by metabolizing fats, proteins and carbohydrates.

Major Minerals

Crab meat is especially rich in major minerals such as calcium, phosphorous and zinc. The American Dietetic Association identifies major minerals as those that are needed by your body in amounts greater than 250 milligrams daily. A serving of crab meat provides about 88 mg of calcium and 175 mg of phosphorous. Calcium and phosphorous help maintain healthy bones and teeth. Zinc may be useful for the immune system and reproductive health. A 3-ounce serving of crab meat contains about 4 mg of zinc.

Trace Minerals

The American Dietetic Association defines trace minerals as those needed in quantities of less than 20 milligrams daily. Crab meat provides about 34 micrograms of the trace mineral selenium per serving. Selenium works as an antioxidant with vitamin E. Antioxidants may help protect you against cancer and heart disease by protecting cells from damage.

Considerations

Crab meat and other types of shellfish contain a high level of dietary cholesterol. According to the Mayo Clinic, you should limit the amount of cholesterol in your diet to no more than 200 milligrams a day. A 3-ounce serving of crab meat contains approximately 85 mg or 28% of your daily value. Consider also the sodium content if purchasing canned crab meat. An excess of sodium in your diet may contribute to an increased risk of high blood pressure.