Crab Meat Nutrition

Crab meat is used in many dishes, from crab cakes to crab dip. It can also be eaten in-shell.

Serving Size

• One 3 oz. serving of crab meat contains 98 calories, according to the website Nutrition Data.

Pros

• Crab meat is high in protein and low in fat. One serving contains 20 g of protein and only 1 g of fat.

Cons

• Crab meat is high in sodium and cholesterol. One serving contains 60 mg of cholesterol and 587 mg of sodium, or, respectively 20 percent and 24 percent of the recommended daily intake.

Considerations

• By itself, crab meat is a healthful food, but it can be compromised quite easily. Crab dip, for instance, often contains mayonnaise and cream cheese, which can add fat and calories, and reduce the amount of protein per serving.

Other

• Crab meat contains 14 percent of the recommended daily intake of iron and 10 percent of vitamin C, and it is a good source of vitamin B-12, copper, selenium and zinc.