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.
Start with your portion
Turn Crab Meat into a daily plan
Adjust serving
Enter grams or tap a common portion for Crab Meat.
Daily calorie target
Set the daily intake number before deciding how this serving fits.
Macro targets
Convert calories into protein, carb, and fat targets for the day.
Recipe total
Use this when Crab Meat is one ingredient in a meal or batch.
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.
% Daily Value: 3 oz cooked (85g) vs 100g
Percent Daily Values use the FDA reference amounts for adults (protein 50g, fiber 28g, carbohydrate 275g, fat 78g, sodium 2,300mg, cholesterol 300mg, potassium 4,700mg). The FDA label guide treats 20% DV or more per serving as high and 5% DV or less as low.
| Nutrient | Per 100g | % DV | 3 oz cooked (85g) | % DV |
|---|---|---|---|---|
| Protein | 18.1g | 36% | 15.4g | 31% |
| Dietary fiber | 0g | 0% | 0g | 0% |
| Total carbohydrate | 0g | 0% | 0g | 0% |
| Total fat | 1.1g | 1% | 0.9g | 1% |
| Sodium | 395mg | 17% | 336mg | 15% |
| Cholesterol | 78mg | 26% | 66mg | 22% |
Source: FDA Daily Values (21 CFR 101.9), checked September 17, 2026.
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
Compare Crab Meat with other lean proteins for calorie deficit meal planning.
Protein Calculator
Set a daily protein target before deciding how much Crab Meat belongs in a meal.
Macro Calculator
Convert calories into protein, carbohydrate, and fat targets for your diet.
Keto Diet Guide
Check how low-carb foods like Crab Meat fit within a ketogenic day.
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)
% DV = percent of the FDA Daily Value for a 2,000-calorie diet, per 100g. Total sugars have no Daily Value; the FDA value applies to added sugars only.
Methodology & Nutrition Data Sources
How we calculate nutrition data for Crab Meat: Calorie and macronutrient values are standardized reference profiles, generally based on USDA FoodData Central entries where available, then scaled to the serving you choose. Entries may come from different FDC data types or releases, and brand or preparation differences can change the numbers.
- Calorie and macronutrient data sourced from the USDA FoodData Central , the federal food composition database used as the main reference where a matching entry exists.
- Daily Value context: for % DV comparisons, use the FDA Daily Value reference amounts for a 2,000 calorie diet (21 CFR 101.9).
- Dietary reference intakes (DRI) for vitamins and minerals are available in the National Academies Dietary Reference Intake tables for further reading; this page does not calculate DRI percentages.
- Glycemic index values are approximate listed values; GI varies by variety, ripeness, and preparation, so compare with the Harvard Health Glycemic Index Reference and the 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 generally based on 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 Priya Lindqvist · Last updated September 17, 2026 · Values may not reflect the newest USDA FoodData Central release
Track Your Nutrition
Use our free calorie calculator to find out exactly how many calories you need per day.
Frequently Asked Questions
Is Crab Meat high in protein?
Crab Meat has 18.1g protein per 100g, which is 36% of the 50g FDA Daily Value. 3 oz cooked (85g) supplies about 15.4g, or 31% DV. Under the FDA label guide (20% DV or more per serving is high, 5% or less is low), that serving counts as a high-protein serving.
How many calories are in Crab Meat?
Crab Meat contains 87 calories per 100g serving. Using general 4-4-9 calorie factors, that is roughly 72 calories from protein, 0 calories from carbohydrates, and 10 calories from fat; these estimates may not add up exactly to the listed total.
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?
Calorique's food profile lists vitamins B12, B3, B6 and minerals including Zinc, Selenium, Copper, Phosphorus for Crab Meat. These are general highlights, not measured amounts or a "good source" rating; check USDA FoodData Central or the product label for exact micronutrient values.
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 September 17, 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