Crustaceans, crab, dungeness
Category: Finfish & Shellfish Products Method: Cooked, Moist Heat
Nutrition Highlights
Serving Size
Calories
93
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 | 76 (81.1%) |
| Fat | 9.5 (10.2%) |
| Carbohydrate | 3.2 (3.5%) |
| Total | 93 (100%) |
Serving: 3 oz [85g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 62 (73.3%) |
| Protein | 19 (22.3%) |
| Ash | 1.9 (2.2%) |
| Fat | 1.1 (1.2%) |
| Carbohydrate | 0.8 (1.0%) |
| Total | 85 (100%) |
Serving: 3 oz [85g]
Benefits
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High in protein, with 3 ounces providing around 20 grams of protein
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A good source of vitamin B12, important for energy metabolism and blood cell formation
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Contain minerals like selenium, zinc and copper that support immune function and thyroid health
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Low in calories, with 3 ounces containing around 80 calories
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May contain omega-3 fatty acids like EPA and DHA that have anti-inflammatory effects
Risks
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High in cholesterol. A 100g serving of cooked Dungeness crab contains around 130mg of cholesterol
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May contain allergens. Crab is a type of shellfish which some people are allergic to
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Can accumulate toxins. Like other seafood, crabs may accumulate toxins like mercury from the environment. High mercury levels can be harmful, especially for pregnant women and young children
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May contain bacteria. Raw or undercooked crab could potentially contain harmful bacteria like Salmonella or Vibrio which can cause food poisoning
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High in sodium. A 100g serving of cooked Dungeness crab contains around 450mg of sodium. High sodium intake has been linked to high blood pressure
Additional Information
Crustaceans, specifically Dungeness crab, cooked using moist heat, are a delicious and nutritious seafood option that provides several health benefits. However, it is important to be aware of potential risks associated with their consumption. Let's delve into the nutritional aspects of this particular food item.
Crustaceans, including Dungeness crab, are an excellent source of high-quality protein. A 3-ounce serving of cooked Dungeness crab contains approximately 18 grams of protein, making it a valuable option for individuals looking to meet their protein needs. Protein is essential for various functions in the body, including muscle repair, immune system support, and hormone production.
Moreover, Dungeness crab is low in calories and fat. A 3-ounce serving of cooked Dungeness crab provides around 100 calories and only 1 gram of fat, making it a suitable choice for those watching their calorie and fat intake. This low-fat content is particularly beneficial for individuals aiming to maintain a healthy weight or reduce their risk of heart disease.
Crustaceans, including Dungeness crab, are also a rich source of essential vitamins and minerals. They contain significant amounts of vitamin B12, which is crucial for the production of red blood cells and the proper functioning of the nervous system. Additionally, Dungeness crab provides essential minerals such as selenium, zinc, and copper. Selenium acts as an antioxidant, protecting cells from damage, while zinc and copper are involved in various enzymatic reactions in the body.
Furthermore, Dungeness crab is a good source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These omega-3 fatty acids have been associated with numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function. Including Dungeness crab in your diet can contribute to meeting your omega-3 fatty acid requirements.
While Dungeness crab offers several nutritional benefits, there are some risks associated with its consumption. Firstly, individuals with shellfish allergies should avoid consuming crustaceans, including Dungeness crab, to prevent allergic reactions. Shellfish allergies can range from mild symptoms like itching or hives to severe reactions that may require immediate medical attention.
Additionally, Dungeness crab can be high in cholesterol. A 3-ounce serving provides around 85 milligrams of cholesterol, which is about 28% of the recommended daily intake. While dietary cholesterol doesn't have as significant an impact on blood cholesterol levels as previously believed, individuals with high cholesterol or heart disease should consume Dungeness crab in moderation and consider their overall cholesterol intake from other sources.
Moreover, it is important to be mindful of the cooking method used. Moist heat cooking methods, such as boiling or steaming, are generally healthier options compared to frying, as they do not add unnecessary fats and calories. However, if the crab is cooked in a high-sodium broth or seasoned with excessive salt, it can contribute to increased sodium intake. Individuals with high blood pressure or sodium sensitivity should be cautious and opt for low-sodium cooking methods.
In conclusion, Dungeness crab cooked using moist heat is a nutritious seafood choice that provides high-quality protein, essential vitamins and minerals, and beneficial omega-3 fatty acids. However, individuals with shellfish allergies should avoid consumption, and those with high cholesterol or sodium sensitivity should consume it in moderation. As with any food, balance and moderation are key to enjoying the nutritional benefits while minimizing potential risks.