Crab legs are a popular seafood option that many people enjoy. However, some may wonder if crab legs are actually high in calories compared to other protein sources. Knowing the calorie content of different foods can help you make informed choices to meet your nutrition goals.
Are crab legs high in calories compared to other proteins?
Crab legs are relatively low in calories compared to other protein foods. A 3 ounce serving of Alaskan king crab legs contains about 83 calories. Comparatively, the same serving size of these proteins contains the following calories:
| Chicken breast: 140 calories |
| Salmon: 156 calories |
| Sirloin steak: 158 calories |
| Shrimp: 84 calories |
As you can see, crab legs are very similar in calories to shrimp and lower in calories than chicken, salmon and beef. This makes them one of the leaner high protein options.
Calories in different types of crab legs
While Alaskan king crab legs are low in calories, other varieties can have slightly more. Here are the calories for 3 ounces of some popular types of crab legs:
| Alaskan King Crab: 83 calories |
| Snow Crab: 84 calories |
| Dungeness Crab: 99 calories |
| Blue Crab: 129 calories |
Alaskan king and snow crab tend to be the lowest in calories, while Dungeness and blue crab have a bit more. However, even the highest calorie options are still considered low calorie and healthy.
What accounts for the calories in crab legs?
The calories in crab legs come primarily from protein. A 3 ounce serving of crab legs contains about 16-20 grams of protein.
Protein provides 4 calories per gram, so:
16 grams protein x 4 calories/gram protein = 64 calories from protein
The remaining calories come from a small amount of fat. Crab legs have between 0-2 grams of fat per serving. With 9 calories per gram of fat, this equals 0-18 calories from fat.
So the total calories per 3 ounce serving is:
64 calories (protein) + 0-18 calories (fat) = 83-99 calories
This shows that crab legs get the vast majority of their calories from lean protein, with minimal calories coming from fat, resulting in their low overall calorie count.
Nutritional benefits of crab legs
In addition to being low in calories, crab legs are high in various nutrients, offering several health benefits:
High in Protein
As mentioned earlier, a serving of crab offers 16-20g high quality protein. Protein provides steady energy, helps build and repair muscles, and keeps you feeling full.
Rich in Vitamins and Minerals
Crab legs contain a variety of vitamins and minerals:
- Selenium – supports thyroid and immune function
- Phosphorus – supports bone health
- Copper – helps produce red blood cells
- Zinc – boosts immune system and wound healing
- Vitamin B12 – essential for nerve function and DNA synthesis
Source of Omega-3 Fatty Acids
Crab meat contains omega-3 fatty acids EPA and DHA. Omega-3s offer anti-inflammatory effects and heart health benefits.
So crab legs provide plenty of nutrition in a low calorie protein source.
Tips for enjoying low calorie crab legs
Here are some tips to keep crab legs low in calories:
- Stick to a 3-4 ounce portion size.
- Broil, grill or steam instead of breading and frying.
- Avoid dunking in high fat sauces and dips.
- Try lighter dipping sauces like lemon juice, mustard, salsa.
- Fill up on non-starchy veggies instead of grains or carbs.
With smart preparation methods and reasonable portions, crab legs can be a flavorful lower calorie option.
Are crab legs high in cholesterol?
While crab legs are low in calories, one concern some people have is that they are high in dietary cholesterol.
A 3 ounce serving of crab legs contains between 50-130mg of cholesterol.
To put this in perspective:
- Chicken breast has 70mg cholesterol in 3 ounces
- Salmon has 55mg per 3 ounces
- Shrimp has 115mg in 3 ounces
So crab legs are similar or moderately higher in cholesterol compared to other seafood and meats.
However, dietary cholesterol has less of an impact on blood cholesterol levels than once believed. Saturated fat intake appears to be more influential.
Crab legs are extremely low in saturated fat. Research shows eating 1-2 servings of crab per week does not negatively affect cholesterol levels in healthy individuals. Those with heart disease or cholesterol issues still need to be mindful of portions.
Ways to enjoy crab legs while watching cholesterol
For those concerned about cholesterol, there are some ways to enjoy crab legs in moderation:
- Limit to 1-2 times per week
- Stick to 3-4 ounces per serving
- Opt for lower cholesterol varieties like snow crab
- Balance with other low cholesterol proteins during the week
- Minimize saturated fat from other foods in your diet
- Increase fiber, which can help lower cholesterol
- Discuss with your doctor for personalized advice
With a thoughtful approach, most healthy individuals can work crab legs into their diet in moderation while keeping cholesterol in check.
The bottom line
So are crab legs high in calories? Compared to other proteins, crab legs are low in calories, with only 83-129 calories in a 3 ounce serving. Their calories come mainly from lean protein, with minimal fat or carbs.
While they are moderately higher in cholesterol than some other seafood, crab legs are low in saturated fat. Eating 1-2 servings per week can fit into a healthy diet for most people.
Crab legs provide plenty of nutritional value, making them a tasty lower calorie seafood option to help meet your nutrition goals.
