What is the nutritional value of dungeness crab

What is the nutritional value of Dungeness crab, and can it really fit in a health focused lifestyle without much guess work. Many of us in the United States enjoy crab for holidays, summer cookouts, and special dinners, but we also worry about cholesterol, sodium, and mercury. In this guide, we walk through the full nutritional profile of Dungeness crab, how it affects weight, heart health, blood sugar, and how to use it in a balanced diet without feeling guilty or confused.

Nutrition at a glance for Dungeness crab

The table below shows the approximate nutritional value of Dungeness crab per 3 ounce (85 g) cooked portion of crab meat, without shell, steamed or boiled, lightly salted. Values can change a bit based on cooking method, season, and part of the crab (leg vs body).

Serving size reference

When we talk about the nutritional value of Dungeness crab, we usualy mean the meat only, not the shell or inedible parts. A typical serving at home or in a resturant is:

• 3 to 4 ounces of cooked crab meat for a light serving
• 5 to 6 ounces cooked for a full main course portion

For calorie and nutrient tracking, many people use 3 ounces (about the size of a deck of cards or the palm of your hand) as a standard unit. If you are eating a whole Dungeness crab, you might get roughly 3 to 5 ounces of usable meat, depending on the crab size and how generous you pick the meat.

Calorie content

Dungeness crab is reltively low in calories compared with many animal proteins. A 3 ounce portion gives about 100 calories, which is much lighter than beef or dark meat poultry. This makes Dungeness crab a helpful choice for people managing weight, trying to lose body fat, or keeping a lean muscle focused diet. You can flavor it with herbs, lemon, garlic, or a small amount of olive oil without driving the energy load too high, as long as you limit heavy butter sauces and creamy dips.

Macronutrient breakdown

Carbohydrates

Dungeness crab contains essentially zero carbohydrates. That means no starch, no fiber, and no natural sugars in the meat itself. For people following low carb, ketogenic, or diabetes focused meal plans, this is one of the biggest advantage of Dungeness crab. Any carbs on your plate will come from what you eat with the crab, such as bread, rice, corn, pasta, or sweet sauces.

Fiber content

There is no meaningful fiber in crab meat. While this works fine for blood sugar control, it also means we should not rely on Dungeness crab for digestive support. Pairing crab with fiber rich foods like vegetables, salad greens, quinoa, or beans will round out the meal so your gut stays regular and satisfied.

Sugars: natural vs added

The natural sugar content of Dungeness crab is basically zero. Any sugar you see in a crab dish usualy comes from:

• Sweet sauces, like sweet chili or honey garlic
• Cocktail sauce or ketchup based dips
• Glazes or marinades with sugar, brown sugar, or syrup

If you are watching added sugar for weight, triglycerides, or diabetes, focus more on the sauce rather then the crab itself.

Protein content

Each 3 ounce portion of Dungeness crab provides around 19 to 21 grams of high quality protein. The amino acid profile is complete, which means it covers all essential amino acids your muscles and organs need. For many adults, a single serving of crab can cover about one third of their daily protein need, depending on body size and activity. This makes it a strong choice for:

• People lifting weights or doing strength training
• Older adults trying to reduce muscle loss
• Anyone recovering from surgery or illness where extra protein is helpful

Fat content

Dungeness crab is naturally low in fat, with only about 1 to 1.5 grams of total fat per 3 ounce serving. A portion of this is unsaturated fat, including omega 3 fatty acids. If you grew up thinking of crab as a heavy, fatty food, that view usualy comes from the butter, creamy sauces, or fried coatings that we often add. The meat itself is lean, moist, and fairly gentle on total fat intake.

Saturated fat

The saturated fat in Dungeness crab is quite low, roughly a quarter gram per serving. Compared to red meat cuts with visible marbling, this is a much lighter option. For heart health focused eaters, this can be a way to enjoy seafood flavor and social meals while still respecting your cardiology goals and LDL cholesterol targets.

Trans fat

Natural crab meat does not contain trans fat. Trans fats would only show up if the crab is cooked in certain processed shortenings or reused fried oils. Steaming, boiling, baking, or grilling with simple oils avoids that problem and keep the meal cleaner for your arteries.

Vitamin content

The nutritional value of Dungeness crab includes a few standout vitamins, especially from the B vitamin family. The biggest highlight is vitamin B12, but others play smaller roles too.

Key vitamins in Dungeness crab include:

• Vitamin B12: Crab is one of the richest natural sources. A 3 ounce portion can provide over 300 percent of the daily value. Vitamin B12 supports nerve health, red blood cell production, and helps lower homocysteine, which ties into heart and brain health.
• Folate (vitamin B9): Present in modest amounts, helping cell division and supporting pregnancy health when paired with other folate sources.
• Other B vitamins: Smaller amounts of niacin (B3), riboflavin (B2), and pyridoxine (B6) contribute to energy metabolism and brain function.
• Vitamin A: Dungeness crab contains trace vitamin A activity, but not enough to rely on as a prime source. Colorful vegetables still do the heavy lifting here.

Mineral content

Dungeness crab is a mineral dense food, especially for zinc, copper, selenium, and phosphorus. These minerals support immune function, thyroid health, bone strength, and antioxidant defenses.

Notable minerals include:

• Zinc: Around 3 to 4 mg per serving, which is a substantial share of daily needs. Zinc plays key roles in immune function, wound healing, and testosterone support in men.
• Selenium: Roughly 30 to 35 mcg per 3 ounces. Selenium works with antioxidant enzymes to protect cells from oxidative stress and also plays a role in thyroid hormone balance.
• Copper: About 0.5 to 0.7 mg. Copper shares roles in iron metabolism, red blood cell health, and collagen formation.
• Phosphorus: Over 200 mg per serving, supporting bone and teeth structure and energy metabolism.
• Magnesium and potassium: Present in moderate levels, helping muscle function, heart rhythm, and fluid balance.
• Calcium: Contributes a modest amount; useful but not enough to replace dairy or fortified foods.

Sodium content

Sodium is a tricky part of the nutritional value of Dungeness crab, because it depends strongly on how the crab is cooked. Plain, unsalted steam or boil gives roughly the low end of the sodium range. However, many commercial products, restaurant boils, and pre seasoned crabs are cooked in salted water or brines that raise the sodium content a lot.

If you are trying to keep blood pressure in check, aim for:

• Boiling or steaming crab in lightly salted or unsalted water
• Skipping heavy salty seasonings and commercial crab boil packets
• Pairing the crab with low sodium sides like steamed vegetables, salad, or baked potatoes instead of salty fries

Cholesterol content

Dungeness crab has around 60 to 75 mg of cholesterol per 3 ounce serving. For years, people were told to avoid shellfish because of cholesterol. Current evidence shows dietary cholesterol does not raise blood cholesterol in every person the same way. For many adults, moderate intake of foods like Dungeness crab fits comfortably into heart healthy patterns, especially when saturated fat and trans fat stay low.

That said, people who have been identified as especially cholesterol sensitive, or those with very high LDL that is hard to control, should talk with their healthcare provieder about how often shellfish is reasonable.

Glycemic impact and blood sugar

Because crab has no carbs, its direct impact on blood sugar is minimal. The glycemic index of pure crab meat is effectively zero. For people with diabetes, prediabetes, insulin resistance, or those using continuous glucose monitors, Dungeness crab is usualy one of the safer protein choices. Blood sugar shifts will mostly come from the rest of the plate such as white bread, crackers, rice, or sugars in sauces.

Digestive considerations

For most healthy adults, Dungeness crab digests easily when cooked properly. However, there are a few things we should be mindful about:

• Lack of fiber: You will want to add vegetables, fruit, or whole grains to keep digestion smooth.
• Rich sauces: Heavy butter or cream sauces may trigger reflux or stomach upset in some people, even though the crab itself is lean.
• Food poisoning risk: Undercooked or poorly stored crab can carry bacteria or toxins that cause gastrointestinal illness. Freshness and safe handling mater a lot.

Allergen information

Dungeness crab is a shellfish, and shellfish allergy is one of the most common serious food allergies in adults. Reactions can range from hives and itching to throat tightness, difficulty breathing, or anaphylaxis. Even steam from cooking shellfish can sometimes trigger symptoms in sensitive people. Anyone with a known crab or shellfish allergy, or uncertain past reactions like lip swelling or unexplained rashes after seafood, should avoid Dungeness crab and carry appropriate medications as instructed by their doctor.

Antinutrients or absorption notes

Unlike certain legumes or grains, Dungeness crab does not contain classic antinutrients such as phytates or oxalates at levels that block mineral absorption. In fact, the presence of animal protein and certain amino acids can support better zinc and iron utilization from the whole meal. One nuance is that very high intake of zinc from shellfish over long time without balance might influence copper levels, but for normal eating patterns this is rare. A mix of different protein sources across the week keeps mineral balance in a safe range.

Health considerations

When we evaluate the nutritional value of Dungeness crab in a health context, we look at both benefits and practical concerns. Its high protein, low fat, no carb nature supports weight management, muscle maintenance, and stable blood sugar. The rich supply of vitamin B12, zinc, and selenium is helpful for nerve function, immune support, and thyroid health. On the other hand, sodium and cholesterol, plus allergy risks, need to be respected.

Potential benefits of Dungeness crab

Dungeness crab can offer several meaningful advantages when it is prepared in a simple, balanced way:

• Weight management: High protein and low calorie content helps satiety. You feel more full without taking in a big energy load, which supports fat loss when combined with portion awareness.
• Heart and brain support: Omega 3 fatty acids, though not as high as fatty fish like salmon, still provide useful amounts. Combined with B12 and selenium, this can support vascular health and cognitive function.
• Muscle recovery: Athletes and active individuals may use crab as a lean protein source after workouts to help repair muscle tissue without heavy fat or carbs.
• Immune function: Zinc and selenium in crab play direct roles in immune cell function and antioxidant defense, which matters during stress, illness, or recovery periods.

Potential concerns or limitations

Even a nutrient dense seafood like Dungeness crab is not perfect. Some concerns include:

• Allergy risk: Shellfish reactions can be severe. Anyone with suggestive history needs medical guidance before trying crab again.
• Sodium exposure: Restaurant style boils and heavily seasoned crabs may deliver more sodium than a person with hypertension should have in one meal.
• Cholesterol worries: While research has softened the fear around dietary cholesterol, people with complex lipid disorders should still take an individualized approach.
• Environmental and contaminant issues: Dungeness crab is generally lower in mercury than large predatory fish, but local advisories on coastal waters and harvesting areas should be respected.

Portion size guidance

For most adults, a reasonable portion of Dungeness crab as a main protein is about 3 to 6 ounces of cooked meat. Using a simple rule, we can think in terms of:

• 3 ounces for a lighter meal or if you are also eating another protein
• 4 to 6 ounces for a main protein centered plate, especially after strenght training

What often adds calories is not the crab amount, but the butter and sides. A tablespoon of melted butter adds about 100 calories on its own. Using lemon, herbs, a teaspoon of butter, or a drizzle of olive oil can give satisfaction without over shooting your energy goals.

Frequency of consumption

For people without shellfish allergies and with stable cardiovascular health, eating Dungeness crab once a week or a few times per month can fit very well within common dietary patterns like the Mediterranean style or general heart healthy plans. Rotating crab with other seafood such as salmon, sardines, cod, and shrimp spreads out any contaminant risk and supplies a broader mix of nutrients.

Raw vs cooked differences

Dungeness crab is almost always eaten cooked in American households and restaurants. Cooking:

• Reduces risk of bacterial or parasitic infection
• Makes protein easier to chew and digest
• May slightly reduce heat sensitive vitamins, though these are limited here

From a safety and nutrition standpoint, boiled, steamed, or baked crab is preferred. Raw crab dishes carry more food safety risk without providing extra major nutrient gain.

Fresh vs packaged vs canned Dungeness crab

How the crab is stored changes both flavor and nutritional profile:

Fresh or freshly cooked: Often best texture and flavor. Sodium reflects how much salt went into the cooking liquid. This is usualy the cleanest way nutritionally if you control the seasoning.

Refrigerated picked crab meat: Pre picked crab in the refrigerated case can be convenient. Check labels for added salt or preservatives. Some brands may add sodium phosphates to help texture, which increases sodium.

Canned crab meat: Shelf stable and useful for crab cakes or salads. It often contains higher sodium, and sometimes additives for preservation. The protein remains high, but watch the label closely if you need low sodium patterns.

Cultural and traditional uses

Dungeness crab holds a special place in many West Coast families. From holiday crab feeds in the Pacific Northwest to waterfront restaurants in San Francisco, it almost feels like a seasonal ritual. Cracking shells at the table, dipping meat in warm butter, sharing bibs and napkins, you can smell the briny steam and hear the shell cracking against the table. These cultural and emotional layers matter when we plan nutrition. Food is not just numbers, it is also memory, comfort, and community. The goal is to keep those traditions alive while slightly adjusting sauces, sides, and portions so our bodies still feel good the next morning.

How Dungeness crab fits into a balanced diet

Within a balanced eating pattern, Dungeness crab works best as a lean protein anchor surrounded by colorful plants and whole grains. For example, a plate might include:

• 4 ounces of steamed Dungeness crab
• A large mixed salad with olive oil and lemon
• A small baked sweet potato or a half cup of quinoa
• Sliced fruit for dessert instead of heavy cake

This approach keeps calories under control, gives enough fiber for digestion, and uses the crab’s protein and minerals to support muscle and metabolism. For low carb or keto style eaters, we might skip the starch and double up on non starchy vegetables while keeping healthy fats moderate.

Pairing suggestions

From a nutrition standpoint, smart pairings help balance out the nutrients Dungeness crab lacks. Since it has no fiber and limited vitamins A and C, we can bring in:

• Steamed asparagus, broccoli, or green beans with olive oil and garlic
• Coleslaw made with light vinaigrette instead of heavy mayo
• Brown rice, wild rice, or farro if you want complex carbs and more magnesium
• Citrus fruits or a simple fruit salad to boost vitamin C and potassium

Storage and shelf life notes

Food safety with seafood deserves careful attention. Cooked Dungeness crab meat should be kept in the refrigerator at or below 40°F and used within 2 to 3 days for best quality. If you buy live crabs, they should be cooked the same day or very soon after purchase, as they spoil quickly after death. For longer storage, you can freeze picked crab meat in airtight, well labeled containers or vacuum sealed bags for up to a few months. Thaw in the refrigerator, not on the counter, to reduce bacterial growth risk.

Comparison with similar foods

Many people ask how the nutritional value of Dungeness crab compares with other popular seafood:

Dungeness crab vs snow crab: Both are lean, high protein, and low in fat. Dungeness usually has a slightly richer flavor and similar calorie counts. Mineral and vitamin patterns are close, with small shifts depending on species and region.

Dungeness crab vs shrimp: Shrimp are also high in protein but can be a bit higher in cholesterol per ounce. Many shrimp products are heavily salted or breaded, while plain Dungeness crab often arrives more simply seasoned.

Dungeness crab vs salmon: Salmon carries far more omega 3 fat and more total calories, but still fits well in heart healthy patterns. Crab is leaner, lower in fat, and a bit higher in certain minerals like zinc.

Frequently asked questions

Is Dungeness crab good for weight loss?

Yes, for most adults it can support weight loss plans. The combination of high protein and low calories helps control hunger. The key is watching sauces and side dishes so the meal does not quietly become high calorie.

Is Dungeness crab high in mercury?

Compared with large predatory fish like swordfish or some species of tuna, Dungeness crab tends to be relatively low in mercury. Still, checking regional seafood advisories from local health departments or the FDA is a wise step if you eat a lot of seafood weekly.

Can people with high cholesterol eat Dungeness crab?

Many people with high cholesterol can include moderate amounts of crab within a heart conscious diet, especially when overall saturated fat is low and fiber is adequate. Individual response varies, so anyone with a history of heart disease or very high LDL should review their total diet with a healthcare provider or dietitian.

Is Dungeness crab keto friendly?

Yes. With zero carbs and high protein, Dungeness crab fits easily into ketogenic or very low carb patterns. Just be mindful of sugary sauces or breaded crab cakes, which add carbs and may knock you out of ketosis.

Nutrition data source note

The nutritional value of Dungeness crab described here is based on standard food composition data for cooked crab from large food databases, combined with clinical nutrition practice experience. Actual values can shift with crab size, harvest location, season, and cooking style, so labels on packaged crab and restaurant nutrition info, when available, should be used for precise tracking.

When we step back, the answer to “What is the nutritional value of Dungeness crab” shows a food that is lean, protein rich, low in carbs, and naturally packed with key minerals and vitamin B12. With some care around sodium, sauces, and portion size, Dungeness crab can be a satisfying, health aligned part of meals for people in the United States who care deeply about diet, fitness, and long term wellness, while still enjoying the comfort and tradition that this sweet, tender seafood brings to the table.