Crab Meat Calories & Nutrition Facts
Low-fat shellfish high in protein and zinc, a delicacy prized for its sweet, delicate flavor.
Quick answer
How many calories are in Crab Meat?
Crab Meat has 87 calories per 100g. A 3 oz cooked (85g) has about 74 calories. It is a low-calorie food, with most calories coming from protein.
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Source review
Crab Meat Source Review: Lean Seafood Protein, Sodium, and Plain vs Prepared Crab
Reviewed June 2, 2026. This page treats plain crab meat as a lean seafood protein and separates it from crab cakes, imitation crab, buttered crab, dips, and restaurant preparations.
- Calorique lists crab meat at 87 calories, 18.1g protein, 1.1g fat, 0g carbs, 395mg sodium, and 78mg cholesterol per 100g.
- A 3 oz cooked portion is about 74 calories and 15.4g protein; a 4 oz seafood portion is about 98 calories and 20.5g protein before butter, mayo, oil, breading, or sauces.
- Crab meat is naturally low in carbohydrate, but sodium can be relevant; canned, pasteurized, frozen, and restaurant crab products should be checked against the label.
- Imitation crab is usually a different food made from surimi and starch, so it should not reuse the plain crab meat macro profile.
- Seafood safety, allergy, pregnancy, and local advisory questions should use official seafood guidance rather than a calorie page alone.
Practical Portion Guide for Crab Meat
| Portion | Calories | Protein | Carbs | Net carbs | Fat |
|---|---|---|---|---|---|
| 3 oz cooked (85g) | 74 kcal | 15.4g | 0.0g | 0.0g | 0.9g |
| 100g cooked reference | 87 kcal | 18.1g | 0.0g | 0.0g | 1.1g |
| 4 oz seafood portion (113g) | 98 kcal | 20.5g | 0.0g | 0.0g | 1.2g |
| 6 oz dinner portion (170g) | 148 kcal | 30.8g | 0.0g | 0.0g | 1.9g |
Track cooked edible crab meat separately from crab cakes, imitation crab, creamy dips, butter, mayo, oil, and restaurant seafood dishes.
Serving Size Calculator
Macros Breakdown (per 100g)
Diet Suitability
How Crab Meat Fits Into a Diet
Crab meat works best as a lean seafood protein when you want high protein with low fat and almost no carbohydrate in salads, bowls, tacos, omelets, or seafood plates.
Pair crab meat with potatoes, rice, beans, salad, vegetables, whole-grain bread, avocado, yogurt sauce, or measured butter depending on whether the meal needs carbs, fiber, or fat.
Plain crab meat, canned crab, pasteurized tubs, king crab legs, blue crab, snow crab, imitation crab, and crab cakes are not nutritionally interchangeable; sodium and added binders can change quickly.
Plan Around Crab Meat
High-Protein Low-Calorie Foods
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Protein Calculator
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Macro Calculator
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Keto Diet Guide
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Compare Crab Meat With Similar Proteins
Use this comparison when choosing a serving. Calories alone do not tell the full story: protein, fiber, fat, sodium, and realistic portion size determine whether a food fits your plan.
| Food | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| Crab Meat | 87 kcal | 18.1g | 0g | 1.1g | 0g |
| Chicken Breast | 165 kcal | 31g | 0g | 3.6g | 0g |
| Salmon | 208 kcal | 20g | 0g | 13g | 0g |
| Tuna (Canned in Water) | 116 kcal | 25.5g | 0g | 1g | 0g |
| Eggs (Whole) | 155 kcal | 13g | 1.1g | 11g | 0g |
| Beef (Lean Ground) | 215 kcal | 26g | 0g | 12g | 0g |
All comparison values use each food's 100-unit reference so foods can be compared on the same basis.
Vitamins & Minerals
Vitamins
Minerals
Complete Nutrition Facts (per 100g)
Methodology & Nutrition Data Sources
How we calculate nutrition data for Crab Meat: Our calorie and macronutrient data integrates multiple authoritative federal nutrition databases. Values shown reflect standard serving sizes unless specified, based on USDA laboratory analysis of raw and prepared food samples.
- Calorie and macronutrient data sourced from the USDA FoodData Central — the comprehensive federal nutrition database covering 1M+ food items with full nutrient profiles.
- Daily Value percentages (% DV) based on FDA Daily Value reference amounts for a 2,000 calorie diet, as established under 21 CFR 101.9.
- Dietary reference intakes (DRI) for vitamins and minerals from the NIH Dietary Reference Intake tables — the gold standard for nutrient adequacy assessment.
- Glycemic index values cross-referenced with Harvard Health Glycemic Index Reference and University of Sydney GI database.
- Dietary guidelines context from the HHS/USDA Dietary Guidelines for Americans 2020–2025 — the federal evidence-based nutrition guidance.
Authoritative nutrition data sources:
- USDA FoodData Central — comprehensive food composition database
- FDA Nutrition Facts Label rules — % Daily Value methodology
- NIH Office of Dietary Supplements — vitamin and mineral research
- CDC Nutrition — Public Health Guidance — chronic disease and diet
- HHS/USDA Dietary Guidelines 2020–2025 — federal nutrition recommendations
- Harvard T.H. Chan School of Public Health — The Nutrition Source — evidence-based dietary guidance
Nutrition Disclaimer: Calorie and nutrient values are based on standard USDA reference data and may vary by brand, preparation method, ripeness, and cooking technique. These values are for informational purposes only and should not replace personalized dietary advice from a registered dietitian. Individuals with medical conditions should consult a healthcare provider before making significant dietary changes.
Reviewed by Brazora Monk · Last updated June 2, 2026 · USDA FoodData Central & FDA Nutrition data current as of latest release
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Frequently Asked Questions
How many calories are in Crab Meat?
Crab Meat contains 87 calories per 100g serving. This includes 72 calories from protein, 0 calories from carbohydrates, and 10 calories from fat.
Is Crab Meat good for weight loss?
Yes, Crab Meat is excellent for weight loss with only 87 calories per 100g. It is low in calories and can help you feel satisfied while maintaining a calorie deficit.
How much protein is in Crab Meat?
Crab Meat contains 18.1g of protein per 100g. This provides a moderate amount of protein, contributing well to daily protein goals.
What serving size should I track for Crab Meat?
Track Crab Meat by grams when precision matters. A practical starting point is 3 oz cooked (85g), which is about 74 calories. For packaged, restaurant, fried, sauced, or sweetened versions, use the product label because brand formulas can differ from the plain reference.
Is Crab Meat keto-friendly?
Yes, Crab Meat is keto-friendly with only 0g of carbohydrates per 100g. It fits well within the typical keto macro limits of 20-50g net carbs per day.
Is Crab Meat good for diabetics?
Crab Meat may fit a diabetes meal plan, but the useful decision is the actual portion, total carbohydrates, added sugar, and the rest of the meal. People using diabetes medication should follow personalized clinical guidance.
What vitamins and minerals are in Crab Meat?
Crab Meat is a good source of vitamins B12, B3, B6 and minerals including Zinc, Selenium, Copper, Phosphorus. These nutrients support various bodily functions from energy metabolism to immune health.
Where does Calorique get nutrition data for Crab Meat?
Calorique standardizes Crab Meat nutrition values per 100g using USDA FoodData Central reference fields where available, then scales the data into realistic serving sizes. FDA Nutrition Facts methodology and authoritative nutrition references are used for context. This page was last reviewed June 2, 2026.
Related Calculators
Chicken Breast
165 cal · 31g protein per 100g
Salmon
208 cal · 20g protein per 100g
Tuna (Canned in Water)
116 cal · 25.5g protein per 100g
Eggs (Whole)
155 cal · 13g protein per 100g
Beef (Lean Ground)
215 cal · 26g protein per 100g
Pork Tenderloin
143 cal · 26g protein per 100g
Tofu (Firm)
76 cal · 8g protein per 100g
Turkey Breast
135 cal · 30g protein per 100g