There are thousands of species of crabs, many of which are valued for the particular taste and texture of their meat. You can serve crab meat plain, in cakes or as part of larger dishes. Different crab meats have different nutritional statistics. Overall, crab meat has a mixed health profile, often featuring a significant amount of several vitamins and minerals and low fat, but a high cholesterol content.
Understanding Crabs
Crabs are a member of the group of crustacean animals. Crustaceans have an external skeleton called an exoskeleton, which crabs shed and regrow at intervals in the growth process. Crab species are found in all the world's oceans and many freshwater habitats as well. Crabs, even of the same species, are often categorized as hard-shell or soft-shell. Soft-shell crabs, which have recently shed their exoskeleton and not yet grown a new one, are generally available seasonally for short periods.
Crab Meat, Fat, Cholesterol and Sodium
Different types of crab meat contain different levels of fat, calories, cholesterol and sodium. A 3-oz. serving of cooked queen crab meat contains 98 calories, 1.3 g of fat, 60 mg of cholesterol and 587 mg of sodium. A 3-oz. serving of Alaska king crab meat holds 82 calories, 1.3 g of fat, 45 mg cholesterol and over 1,400 mg of sodium. Three ounces of cooked blue crab delivers 71 calories, and a low 0.6 g of fat, but 82 mg cholesterol and 329 mg of sodium.
Vitamins and Minerals in Crab Meat
Queen crab is a good source of iron, offering 14 percent of the recommended daily intake in a single serving. It is also very high in vitamin B-12 and the mineral selenium, supplying 147 percent and 54 percent of their recommended daily intakes, respectively. King crab is an even stronger source of vitamin B-12, supplying 257 percent of the recommended daily intake, along with 79 percent of copper, 38 percent of phosphorus and 68 percent of zinc. Blue crab is also a good source of all these nutrients, but holds about half the levels of king crab.
Crab Meat Data in Context
While most crab meats contain low levels of fat, they can contain substantial cholesterol. The American Heart Association recommends a maximum daily cholesterol intake of 300 mg for people without heart disease. The cholesterol in a single serving of most crab meats ranges from 15 to 27 percent of this total. Sodium can also be a health concern. A single serving of queen crab delivers 24 percent of the daily recommended maximum sodium intake, while Alaska king crab has 60 percent, compared to blue crab's 14 percent. While crab meat is not a major fat source, its high cholesterol and sodium content may present health problems to heart-conscious dieters. Additionally, common serving styles of crab, such as crab cakes, can introduce ingredients that raise the level of fat, cholesterol and sodium above plain crab meat.
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