Crustaceans, crab, blue
Category: Finfish & Shellfish Products State: Canned
Nutrition Highlights
Serving Size
Calories
112
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 97 (86.3%) |
| Fat | 9.0 (8.0%) |
| Total | 112 (100%) |
Serving: 1 cup [135g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 108 (79.7%) |
| Protein | 24 (17.9%) |
| Ash | 2.6 (2.0%) |
| Fat | 1.0 (0.7%) |
| Total | 135 (100%) |
Serving: 1 cup [135g]
Benefits
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High in protein. A 3-ounce serving of canned blue crab provides around 20 grams of protein
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Rich source of minerals. Canned blue crab is low in fat and calories but high in minerals like zinc, selenium and iron
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Contains omega-3 fatty acids. Blue crab contains heart-healthy omega-3 fatty acids EPA and DHA which have anti-inflammatory properties
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Good source of vitamins. Vitamins like vitamin B12, vitamin B3 and vitamin B2 are present in blue crab and support various metabolic functions
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Easy to add to meals. The canned form makes blue crab a convenient and versatile ingredient that can be added to pastas, salads or used in seafood dishes
Risks
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High in cholesterol. A 3-ounce serving of blue crab contains around 100 mg of cholesterol
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May contain high levels of sodium. Canned crab is often high in sodium due to added salt during processing and preparation
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Risk of contamination. As with other seafood, crab runs the risk of containing harmful bacteria or viruses if not properly handled or cooked
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May trigger allergies. Crab contains shellfish proteins that can cause allergic reactions in sensitive individuals
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Low in nutrients. While a good source of protein and minerals, canned crab is low in fiber and many vitamins compared to fresh or cooked crab prepared at home
Additional Information
Crustaceans, specifically blue crab, when consumed in the canned form, offer several nutritional benefits along with a few potential risks. Let's delve into these aspects.
Nutritional Benefits:
1. High Protein Content: Canned blue crab is a rich source of protein, which is essential for building and repairing tissues, producing enzymes and hormones, and supporting overall growth and development.
2. Low in Fat: Blue crab is relatively low in fat, making it a suitable choice for individuals aiming to manage their weight or maintain a healthy diet.
3. Omega-3 Fatty Acids: Blue crab contains omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats have been associated with numerous health benefits, including reducing inflammation, supporting brain health, and promoting heart health.
4. Vitamins and Minerals: Canned blue crab is a good source of various vitamins and minerals. It provides significant amounts of vitamin B12, which is crucial for nerve function and the production of red blood cells. Additionally, it contains minerals like selenium, zinc, and copper, which play important roles in immune function, antioxidant defense, and enzyme activity.
Risks:
1. Sodium Content: One potential risk associated with canned blue crab is its sodium content. Canned products often have added salt for preservation purposes, which can contribute to an increased risk of high blood pressure and cardiovascular diseases for individuals sensitive to sodium or those with existing health conditions.
2. Allergies: Crustaceans, including blue crab, are known allergens. Individuals with shellfish allergies should avoid consuming canned blue crab or any other shellfish products as it may lead to allergic reactions, ranging from mild symptoms like itching and hives to severe anaphylaxis, which can be life-threatening.
Tips for Consumption:
1. Moderation is Key: While canned blue crab offers numerous nutritional benefits, it is important to consume it in moderation due to potential risks associated with sodium content and allergies.
2. Choose Low-Sodium Options: Opt for low-sodium or no-added-salt varieties of canned blue crab to reduce your sodium intake. Rinsing the crab meat before use can also help reduce sodium levels.
3. Be Mindful of Allergies: If you have a known shellfish allergy, it is crucial to avoid canned blue crab or any other shellfish products altogether. Always read labels carefully and check for potential cross-contamination risks if you have severe allergies.
In conclusion, canned blue crab provides valuable nutritional benefits such as high-quality protein, omega-3 fatty acids, and essential vitamins and minerals. However, it is essential to be aware of the potential risks associated with sodium content and allergies. By consuming it in moderation and making informed choices, individuals can enjoy the nutritional advantages offered by canned blue crab while minimizing any potential drawbacks.