The ketogenic diet, commonly known as keto, is a low-carb, high-fat diet that has become incredibly popular for weight loss and health benefits. On keto, your body enters ketosis, burning fat for fuel instead of carbs. To achieve this metabolic state, keto limits carbs to 20-50 grams per day.
Many wonder whether seafood like shrimp and crab can be included in a keto diet. This article reviews whether shrimp and crab can be eaten on keto, their nutrition facts, and how to include them as part of a well-formulated keto diet.
Can You Eat Shrimp on Keto?
Yes, shrimp can definitely be included in a ketogenic diet. Shrimp is naturally low in carbs and can fit into your daily carb allowance on keto.
A 3-ounce (85 gram) serving of shrimp contains: (1,2)
- Calories: 84
- Protein: 18 grams
- Fat: 1 gram
- Carbs: 1 gram
With just 1 gram of carbs per serving, shrimp can easily be incorporated into a keto diet.
Plus, shrimp is high in several nutrients, including selenium, vitamin B12, and phosphorus. It’s also a good source of antioxidants like astaxanthin, which provides numerous health benefits.
Some people may need to watch their portion sizes with shrimp, as it’s easy to overeat. Stick to about 3–6 ounces (85–170 grams) per meal to keep carb intake low.
Overall, shrimp can be an excellent addition to a well-rounded keto diet.
Can You Eat Crab on Keto?
Crab is another type of seafood that can fit into a keto eating plan.
An 3-ounce (85 gram) serving of crab contains: (3)
- Calories: 84
- Protein: 16 grams
- Fat: 1 gram
- Carbs: 0 grams
With zero carbs per serving, crab is a perfect keto-friendly food. It’s high in protein, low in fat, and won’t need to be limited to keep net carbs low.
Crab also contains important micronutrients like selenium, phosphorus, zinc, copper, and vitamin B12.
Some of the most popular types of crab that can be enjoyed on keto include:
- King crab
- Snow crab
- Dungeness crab
- Blue crab
No matter what type you choose, crab meat is naturally low in carbs and makes a great addition to keto meals.
Nutrition Facts
Here is an overview of the nutrition facts for shrimp and crab:
Shrimp
| Nutrient | 3 oz Serving | % Daily Value |
|---|---|---|
| Calories | 84 | 4% |
| Fat | 1g | 2% |
| Carbs | 1g | 0% |
| Fiber | 0g | 0% |
| Protein | 18g | 36% |
| Selenium | 37% DV | |
| Vitamin B12 | 29% DV | |
| Phosphorus | 22% DV |
Crab
| Nutrient | 3 oz Serving | % Daily Value |
|---|---|---|
| Calories | 84 | 4% |
| Fat | 1g | 2% |
| Carbs | 0g | 0% |
| Fiber | 0g | 0% |
| Protein | 16g | 32% |
| Selenium | 46% DV | |
| Copper | 25% DV | |
| Vitamin B12 | 24% DV |
As you can see, both shrimp and crab are low in carbs and calories but high in several important vitamins and minerals.
Their stellar nutrient profile makes them an excellent addition to a balanced keto diet.
Health Benefits
Incorporating shrimp and crab into a keto eating plan provides several important health benefits:
Rich in Protein
Both shrimp and crab are high in protein, providing about 16–18 grams in each 3-ounce (85-gram) serving.
Protein is incredibly important on keto to help meet your daily nutrient needs and preserve muscle mass as you lose weight.
Supports Heart Health
The omega-3 fatty acids found in seafood like shrimp and crab have been linked to a lower risk of heart disease.
They help reduce inflammation, improve blood pressure levels, and support brain health.
May Boost Immunity
Shrimp and crab are high in selenium, an antioxidant mineral that supports immune function.
One study in 870 people found that increased selenium intake was linked to enhanced immunity against viruses.
Good Source of Vitamin B12
Vitamin B12 plays a central role in energy production and is essential for healthy blood and nerve cells.
Both shrimp and crab are high in vitamin B12, with a 3-ounce (85-gram) serving meeting 29% and 24% of the daily value, respectively.
High in Antioxidants
The antioxidant astaxanthin gives shrimp its distinctive red-pink color.
Astaxanthin has been shown to decrease inflammation, protect brain function, and even reduce blood sugar levels.
Crab shells also contain powerful antioxidants like carotenoids and flavonoids.
How to Add Shrimp and Crab to a Keto Diet
Here are some simple ways to enjoy shrimp and crab as part of a ketogenic diet:
Crab Cakes
Crab cakes made with almond flour, eggs, and seasonings make for a delicious keto-friendly appetizer or entree. Ditch the breadcrumbs to keep this dish low in carbs.
Shrimp Skewers
Load up shrimp on skewers and season with garlic, lemon, and your choice of spices. Grill until cooked through for an easy keto meal.
Seafood Salad
Toss cooked shrimp and crab meat with mayo, lemon juice, celery, onion, and spices for a tasty keto-friendly seafood salad.
Seafood Soup
Make a broth-based seafood soup with shrimp, crab, fish, and low-carb veggies like celery, spinach, and cauliflower.
Shrimp Stir Fry
Cook shrimp with chopped veggies like broccoli, bell peppers, onions, and zucchini. Season with coconut aminos, sesame oil, and ginger.
Crab Legs
Enjoy steamed crab legs with melted butter for dipping to get an extra hit of healthy fats.
Shrimp Tacos
For a Mexican-inspired dish, wrap shrimp with cabbage, avocado, lime, and cilantro in lettuce leaves.
Keto Meal Ideas
Here are a few keto meal ideas featuring shrimp and crab:
Keto Crab Omelet
Make an omelet with crab meat, eggs, avocado, tomato, and spinach for a fast keto breakfast.
Shrimp Zoodles
Saute shrimp with zucchini noodles, garlic, olive oil, and Parmesan cheese for a low-carb alternative to shrimp pasta.
Crab-Stuffed Avocados
Fill halved avocados with crab salad made with mayo, lemon juice, celery, onion, and spices.
Shrimp Curry
Make a creamy keto shrimp curry with coconut milk, cauliflower rice, spinach, and spices.
Crab Cakes with Remoulade
Enjoy crab cakes topped with remoulade sauce, a tangy condiment made with mayonnaise, mustard, pickles, lemon, and herbs.
Shrimp Fajitas
Cook shrimp with sautéed bell peppers and onion. Wrap in low-carb tortillas with lettuce, avocado, salsa, and sour cream.
Potential Downsides
Although shrimp and crab can fit into a healthy keto diet, there are a few potential downsides to consider:
High Cholesterol
Shrimp and crab are high in cholesterol, with over 100 mg in a 3-ounce (85-gram) serving.
For most people this won’t negatively impact health, but it’s something to keep in mind if you have high blood cholesterol or heart disease.
Food Allergies
Shellfish allergies are among the most common food allergies. If you have an allergy to shrimp, crab, or other types of shellfish, they should be avoided.
Heavy Metal Accumulation
Some types of seafood can accumulate mercury and other heavy metals from polluted waters.
However, crab and smaller shrimp species like white leg shrimp tend to be low in mercury. Just avoid eating shrimp and crab daily.
Sustainability Concerns
Some shrimp and crab fishing methods can damage marine ecosystems.
Opt for sustainably caught seafood whenever possible to minimize environmental impact. Wild-caught shrimp and crab are preferable over farmed.
Should You Eat Shrimp and Crab on Keto?
Shrimp and crab can definitely be part of a healthy ketogenic diet.
They are very low in carbs yet high in several important nutrients, including selenium, vitamin B12, antioxidants, and omega-3 fatty acids.
Include a few servings per week as part of a balanced keto diet to take advantage of the unique health benefits that shrimp and crab have to offer.
Just be sure to select high-quality, sustainably sourced seafood and moderate your intake if you have preexisting health conditions like high cholesterol or heart disease.
Pair shrimp and crab with non-starchy veggies and healthy fats like olive oil, avocado, and coconut oil to help meet your macronutrient needs on keto.
At the end of the day, shrimp and crab can be a nutritious addition to a well-rounded low-carb diet.
Conclusion
Shrimp and crab can definitely be incorporated into a ketogenic diet.
They are naturally low in carbs, high in protein, and contain several important vitamins and minerals.
Shrimp and crab provide antioxidants, omega-3 fatty acids, selenium, vitamin B12, and other nutrients that support heart and brain health, immunity, and more.
Enjoy shrimp and crab a few times per week along with other keto-friendly foods like avocado, olive oil, non-starchy veggies, eggs, and fatty fish.
Be mindful of portion sizes, choose sustainable seafood sources, and moderate intake if you have cholesterol or heart issues.
At the end of the day, shrimp and crab can be delicious and nutritious additions to a well-formulated keto diet.
