Crabs are a type of crustacean, meaning they have a hard exoskeleton and no inner skeleton -- like insects. Although there are several different species of crabs, dungeness and blues are popular choices for steaming. Much of the crab is inedible -- a 7-oz. crab may yield less than 3 oz. of meat. In general, male crabs are larger and meatier than females and are more desirable for steaming.
Nutritional Overview
Steamed crabs contain protein and fat but no carbohydrates. Three ounces of steamed crab meat contains 87 calories, 17 g of protein and about 1 g of fat. The majority of fat -- 0.6 g -- is polyunsaturated; 0.2 g is monounsaturated and 0.2 g is saturated fat. In other words, 83 percent of crab meat is protein and 17 percent is fat. Like all saltwater seafood, there is some naturally occurring sodium -- about 235 mg -- more than 10 percent of the USDA recommended sodium intake for the general population -- 2,300 mg.
Nutrients
Steamed crabs are an excellent source of vitamin B-12; just 3 oz. of crab meat contains more than 100 percent of your RDA of B-12, which your body uses to produce red blood cells and DNA synthesis. A B-12 deficiency can cause neurological disorders, according to the National Institutes of Health. A 3-oz. serving of crab meat also contains 27 percent of your RDA of copper, 24 percent of zinc, 18 percent of phosphorous, 14 percent of niacin, 9 percent of both vitamin E and calcium, 8 percent of vitamin B-6, 7 percent of magnesium and 6 percent of thiamin.
A Dozen Steamed Crabs
Generally when ordering steamed crabs, you order by the dozen or the bushel. A dozen crabs is always 12, but the number in a bushel varies depending on crab size. Twelve large crabs -- about 7 oz. each -- should provide 630 calories, 125 g of protein and 11 g of fat. Unfortunately, they will also provide more than twice the recommended amount of dietary cholesterol -- 618 mg -- and 150 percent the recommended amount of sodium -- more than 3,700 mg.
Choosing Crabs
Crabs are divided into five size categories, but category standards change based on the region. The categories -- small, medium, large, jumbo and colossal -- are based on size measurement across the body, not weight. Male crabs are called "jimmies" and female crabs are called "sooks." Jimmies have more meat and are preferred for steaming. When buying live crabs, ask for heavy or fat crabs, which are near the end of their molting period. Crabs that have just molted will be full of water and not meaty.
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