Nutrition Of A Dungeness Crab

Dungeness crab, a crustacean native to the waters off Washington state and Alaska, has a sweet taste and delicate texture, as well as good nutritional value. The shell of this crab has a purple-brown color, averaging 6 to 7 inches across. The crab is named after the town of Dungeness, Washington, the location of the first commercial Dungeness crab harvest.

Calories

A 3-oz. serving of Dungeness crab -- approximately 85 g -- contains 93.5 calories, according to CalorieLab. The target range for calories per meal ranges from 300 to 600, and you should take care to spread these calories out between the basic food groups for a balanced meal. Consider serving a portion of Dungeness crab with a vegetable and a bread roll for optimal nutrition.

Macronutrients

Dungeness crab contains very little fat and carbohydrates. A 3-oz. serving has 0.8 g of carbohydrates. The Institute of Medicine suggests consuming 130 g of carbohydrates each day, so be sure to adjust your meal plan to include carbohydrate-rich foods to meet your energy needs for the day. Eleven percent of the calories in a portion of Dungeness crab come from fat -- 1.1 g. You should limit your fat intake to 20 to 35 percent of your daily calories; butter is often served with this crab, which will increase your fat consumption. The majority of the calories in Dungeness crab come from protein -- a 3-oz. serving provides you with 19 g, or 33.9 to 41.2 percent of the 46 to 56 g recommended for daily ingestion by the Institute of Medicine. The protein in your diet helps your body repair tissues and maintain the function of your immune system.

Vitamins

Including Dungeness crab in your meal plan gives you a big boost of vitamin B12 -- a 3-oz. serving provides you with 147.1 percent of the vitamin B12 you need to consume daily. Your body has the ability to store vitamin B12, so experiencing a deficiency is uncommon. The vitamin B12 you eat influences the health of your nerve cells and red blood cells. One portion of Dungeness crab also contains 15.4 percent of the daily recommended value of vitamin B3, as well as 10.2 percent of the amount of vitamin B2 your body requires every day. As a whole, B vitamins help your body process energy from the foods you eat.

Minerals

Three oz. of Dungeness crab contain nearly 60 percent of the daily recommended intake of selenium. You meal plan only requires small amounts of this mineral to meet daily requirements, but it plays a vital role in your health. Selenium, an antioxidant, prevents damage to your cells from free radicals and may help prevent diseases like cancer and heart disease. Selenium also influences the effectiveness of your immune system. A 3-oz. portion of Dungeness crab also provides you with 31.2 percent of the copper you need each day, as well as 14.9 percent of the phosphorus your body requires.

Considerations

Despite the variety of health benefits of consuming Dungeness crab, it does contain high levels of sodium -- each 3-oz. serving has 321.1 mg. The American Heart Association recommends ingesting no more than 1,500 mg of sodium each day to avoid health problems like high blood pressure. Additionally, Dungeness crab may contain pollutants like mercury, although the level is generally low. Consume no more than six 6-oz. servings each month, particularly if you are pregnant, as this can damage the fetus.