Crab
* Calorie value is measured per serving weight shown
Nutrition (per 100g)
Common Serving Sizes
How long to burn 95 kcal
Approximate exercise time to burn the 95 kcal in each 100g:
About Crab
A common seafood ingredient, good for protein reference.
Health Benefits of Crab
High-protein, low-fat delicacy
100g of crab meat has 17.5g protein, only 2.6g fat and 103 kcal - protein comparable to chicken breast with one-third less fat. Its protein has balanced amino acids and fine, digestible fibers, plus zinc and selenium for immunity and antioxidant defense.
Crab roe and paste are energy-dense
Roe (hepatopancreas) and paste (gonads) concentrate lecithin, unsaturated fats and fat-soluble vitamins with rich flavour, but far more calories than the meat. A ~150g hairy crab yields ~30g roe/paste (~120 kcal) vs only ~30 kcal for equal meat; roe is also higher in cholesterol, so enjoy moderately.
Best in autumn
Sep-Nov is peak season when roe is full and flesh sweet; steaming best preserves nutrition and flavour. Steam 12-15 min until shells turn red, serve with ginger and vinegar. Crab is cooling by tradition - have 1-2, with warm ginger tea or a little rice wine.