Crustaceans, crab, blue
Category: Finfish & Shellfish Products Method: Cooked, Moist Heat
Nutrition Highlights
Serving Size
Calories
98
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 | 84 (86.3%) |
| Fat | 7.9 (8.0%) |
| Total | 98 (100%) |
Serving: 1 cup, flaked and pieces [118g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 94 (79.7%) |
| Protein | 21 (17.9%) |
| Ash | 2.3 (2.0%) |
| Fat | 0.9 (0.7%) |
| Total | 118 (100%) |
Serving: 1 cup, flaked and pieces [118g]
Benefits
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High in protein, with 3 ounces providing more than 20 grams. Crab meat is a lean source of protein
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A good source of vitamin B12, important for energy production and preventing anemia. One serving provides over 25% of the Daily Value
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Contains omega-3 fatty acids EPA and DHA which have anti-inflammatory effects and may help brain and heart health
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Low in calories, with 3 ounces containing less than 100 calories. Making it a good choice for weight management
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Rich in minerals like selenium, zinc and copper which support immune function and act as antioxidants
Risks
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High in cholesterol. One 3-ounce serving of blue crab contains around 100 mg of cholesterol
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May contain traces of mercury and other heavy metals depending on where the crab was caught. Larger, older crabs tend to accumulate more mercury
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Contains moderate amounts of sodium. One serving provides around 350 mg of sodium
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May cause allergic reactions in people with shellfish allergies
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Cooking method of moist heat used. Some water-soluble vitamins may have been lost compared to other cooking methods like steaming or boiling
Additional Information
Crustaceans, specifically blue crab, cooked using moist heat, are a delicious seafood delicacy enjoyed by many around the world. Apart from their delectable taste, blue crabs offer several nutritional benefits while also posing certain risks that need to be considered. Let's delve into the nutritional aspects of this food item.
First and foremost, blue crabs are a fantastic source of high-quality protein. Protein is essential for the growth, repair, and maintenance of various tissues in the body, including muscles, skin, and hair. Consuming an adequate amount of protein is particularly important for individuals involved in physical activities, as it aids in muscle recovery and development.
Blue crabs are also low in calories and fat, making them a suitable choice for individuals aiming to manage their weight or reduce their overall fat intake. They are particularly low in saturated fat, the type of fat that can increase the risk of heart disease when consumed in excess. Incorporating blue crabs into a well-balanced diet can contribute to maintaining a healthy body weight and reducing the risk of chronic diseases.
Furthermore, blue crabs are an excellent source of several essential vitamins and minerals. They contain significant amounts of vitamin B12, which is crucial for the formation of red blood cells and the proper functioning of the nervous system. Additionally, blue crabs provide essential minerals like selenium and zinc. Selenium acts as an antioxidant, protecting the body against oxidative stress, while zinc plays a vital role in immune function, wound healing, and DNA synthesis.
Despite their numerous nutritional benefits, it is important to note some potential risks associated with consuming blue crabs. One concern is the potential for allergic reactions. Some individuals may be allergic to shellfish, including crabs, which can lead to symptoms ranging from mild itching and hives to severe anaphylaxis. If you suspect an allergy or have a known shellfish allergy, it is crucial to avoid consuming blue crabs or any other shellfish.
Another consideration is the cholesterol content in blue crabs. While they are relatively low in saturated fat, they do contain a significant amount of dietary cholesterol. However, current research suggests that dietary cholesterol has less impact on blood cholesterol levels than previously believed. For most individuals, consuming blue crabs in moderation as part of a balanced diet is unlikely to significantly impact cholesterol levels or increase the risk of heart disease.
In conclusion, blue crabs cooked using moist heat offer several nutritional benefits. They are an excellent source of high-quality protein, low in calories and saturated fat, and provide essential vitamins and minerals. However, it is crucial to be aware of potential risks such as allergies and the cholesterol content. As with any food, moderation and individual circumstances should be considered when incorporating blue crabs into a well-rounded diet.