Seafood
Crab nutrition facts
A 1 undetermined cup (not packed) (135 g) serving of crab provides 112 calories, 24 g protein, 0 g carbohydrate, and 1 g fat — about 91% of its calories from protein, 0% from carbohydrate, and 9% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 1 undetermined cup (not packed) (135 g) | Per 100 g |
|---|---|---|
| Calories | 112 | 83 |
| Protein | 24 g | 18 g |
| Total carbohydrate | 0 g | 0 g |
| Total fat | 1 g | 1 g |
Vitamins & minerals
Per serving (135 g)
- Vitamin C
- 4.46 mg
- Vitamin A (RAE)
- 1.35 mcg
- Vitamin E
- 2.48 mg
- Vitamin K
- 0.41 mcg
- Thiamin (B1)
- 0.03 mg
- Riboflavin (B2)
- 0.13 mg
- Niacin (B3)
- 3.71 mg
- Vitamin B6
- 0.21 mg
- Folate (DFE)
- 68.9 mcg
- Vitamin B12
- 4.50 mcg
- Magnesium
- 48.6 mg
- Phosphorus
- 316 mg
- Zinc
- 5.14 mg
- Copper
- 1.10 mg
- Manganese
- 0.10 mg
- Selenium
- 57.9 mcg
Photo by Jisang Jung on Unsplash
Selecting, storing & prepping crab
- Selecting
- Choose live crabs that feel heavy for their size and move actively when handled — a light-feeling crab often means less meat inside. For cooked crab, look for a bright, uniform shell color rather than dull or grayish patches.
- Storing
- Live crab should be cooked the same day it's bought, since it doesn't survive long out of water. Cooked crab meat keeps about 2-3 days refrigerated or freezes well for a few months.
- Prepping
- Chilling live crab in the freezer for about 15-20 minutes before cooking is a common method to calm it, making it easier and more humane to handle just before boiling or steaming.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 1 undetermined cup (not packed) (135 g), crab is an excellent source of Vitamin B12, Copper, Selenium, Protein, Zinc, Phosphorus, and Niacin and a good source of Vitamin E, Folate, Vitamin B6, Magnesium, and Riboflavin.
Relatively high in Cholesterol and Sodium per serving — worth noting if you are limiting them.
% of the FDA Daily Value per 1 undetermined cup (not packed) (135 g) serving.
Key metrics
Nutrient density
Per 100 kcal, crab delivers about 17% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest seafood to crab by nutrition (per 100 g), and how each differs.
Protein quality
As an animal-source protein, crab is a complete protein — it supplies all nine essential amino acids on its own, so it doesn’t need to be paired with another protein source.
Questions
- How many calories are in crab?
- A 1 undetermined cup (not packed) (135 g) serving of crab has about 112 calories. Per 100 g, it has 83 calories — a low calorie density.
- How much protein is in crab?
- Crab provides about 24 g of protein per 1 undetermined cup (not packed) (135 g) serving, which is 48% of the Daily Value — an excellent source.
- What are the macros in crab?
- Per serving, crab has roughly 24 g protein, 0 g carbohydrate, and 1 g fat. By calories, that is 91% protein, 0% carbohydrate, and 9% fat.
- Is crab high in protein?
- Crab has a protein density of about 21.5 g per 100 kcal, and 91% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in crab?
- Per 1 undetermined cup (not packed) (135 g), crab is a notable source of Vitamin B12, Copper, Selenium, Zinc, Phosphorus, and Niacin. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of crab?
- Per 1 undetermined cup (not packed) (135 g), crab has 112 calories, 24 g protein, 0 g carbohydrate, and 1 g fat, plus notable amounts of Vitamin B12, Copper, Selenium, Zinc, Phosphorus, and Niacin. See the full nutrition facts label above for every vitamin and mineral.
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References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 174205 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Crab Nutrition Facts.” https://nutrifactshub.com/foods/crab