Crab

Crab

Crabs are the second most popular shellfish (after shrimp) in the United States.

There are two types of crabs- fresh and saltwater, with saltwater being more common. Pacific crabs include Dungeness and King crab; while the Atlantic and Gulf coast net Blue crab and Stone crab (in Florida).

Soft-shell crabs are Blue crab that have shed their shells and are available from April to mid-September. The average blue crab contains about 2 ounces of meat, depending on its size.

Crab is an excellent source of vitamin B12, and a good source protein and selenium.

ECO-TIP: Ocean's Alive lists Dungeness crab, and stone crab as as "Eco-Best" choices; King crab, snow crab and blue crab are "Eco-OK" choices.

Estimated Glycemic Load: 0

The Benefits

*Excellent Source of: Protein, Vitamin B12, Selenium, EPA/DHA Omega-3
*Good Source of: Zinc, Phosphorous
*Preferences: Low Fat, Low Saturated Fat, Low Carbohydrate, Low Sugars, No Fish, No Pork, No Eggs, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Red Meat, No Corn, No Yeast, No Peanuts, No Molds, No Tubers, No Citrus, No Nightshade, No Legumes, No Grains

Selecting and Storing

Crab is sold fresh—live or chilled--frozen, or canned. Fresh crabmeat is sold as lump, backfin, or flake. Lump crabmeat is the most expensive and consists of large chunks of body meat. Backfin is smaller pieces of body meat; flake is white meat in smaller pieces and shreds. Fresh crabs should look shiny, smell fresh with hard shells (with the exception of soft-shell crabs). Live crabs should be actively moving. Avoid crab with any ammonia smell or off odor. Cook and eat live crabs the same day they are purchased. Fresh-cooked crabmeat will keep for two days in the refrigerator. Pasteurized packaged crabmeat will keep for about six months unopened.

Nutrition Information(amounts per serving)

Serving Size: 3-ounce(s) CRAB,BLUE,RAW

OMEGA-6 / OMEGA-3 RATIO: 0.23

Calories: 73

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.91 g	*
Saturated Fat	0.19 g	*
Monosaturated Fat	0.16 g	*
Polyunsaturated Fat	0.33 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	0 mg	*
EPA, DHA	143 mg, 126 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	65.5 mg	*
Total Carbohydrate	0.03 g	*
Sugars	0 g	*
Fiber	0 g	*
Protein	15.2 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	4.2 IU	0%
Vitamin C	2.5mg	4%
Vitamin D	0 IU	0%
Vitamin E	0 IU	0%
Vitamin B6	0.13 mg	6%
Vitamin B12	7.6 mcg	127%
Vitamin K	0 mg	0%
Folate	37 mcg	9%
Niacin	0 mg	0%
Riboflavin	0.03 mg	2%
Thiamin	0.07 mg	5%
MINERALS
Calcium	74.8 mg	7%
Copper	0 mg	0%
Iron	0.62 mg	3%
Magnesium	28.6 mg	7%
Manganese	0.13 mg	6%
Phosphorous	192.4 mg	19%
Potassium	276.4 mg	8%
Selenium	31.4 mcg	45%
Sodium	246.1 mg	10%
Zinc	3 mg	20%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	0 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	0 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).