Snow crab legs are a popular seafood dish that many people enjoy. They have a sweet, delicate flavor and tender meat. When eating snow crab legs, the amount of calories consumed depends on the size and quantity of crab legs eaten. In this article, we’ll explore the calorie content of snow crab legs and provide an estimate for the total calories in 3 clusters of snow crab legs.
What are Snow Crab Legs?
Snow crab legs come from snow crab, whose scientific name is Chionoecetes opilio. They are a species of crab that live in cold, northern waters of the Atlantic and Pacific Oceans. Snow crabs have long, thin legs compared to other crab species.
Only the legs of the snow crab are eaten, since the body contains a bitter-tasting substance. The legs are cooked by boiling or steaming before being served. Most of the edible meat is located in the clusters at the end of each leg. The meat has a delicate, sweet flavor and flakes into sections when cracked open.
Nutrition Facts for Snow Crab Legs
Snow crab legs are low in fat and calories but high in protein. In a 3 oz serving of Alaska snow crab legs, there are:
- Calories: 83
- Protein: 16 g
- Fat: 0.5 g
- Cholesterol: 41 mg
- Sodium: 500 mg
Snow crab legs contain no carbohydrates. The main vitamins and minerals found in snow crab legs include:
- Selenium: 41% DV
- Phosphorus: 20% DV
- Vitamin B12: 15% DV
- Magnesium: 12% DV
They are also high in antioxidants like astaxanthin which give the crab legs their reddish-orange color.
Calories in Snow Crab Legs
Since snow crab legs are composed almost entirely of protein with little fat, their calorie content is relatively low. A 3 oz serving (85g) of snow crab legs contains:
- 83 calories
For a typical cluster of snow crab legs weighing 5-6 oz (142-170g), the calorie count would be:
- 138-204 calories
The number of calories can vary slightly depending on the exact size of the crab legs. Larger legs will be higher in calories than smaller legs.
Calories in 3 Clusters of Snow Crab Legs
If we estimate each cluster is approximately 5-6 oz, then 3 clusters would weigh about 15-18 oz (425-510g).
To calculate the calories for 3 clusters:
- 138 calories (average) per 5 oz cluster
- 3 clusters x 138 calories = 414 calories
Using a range to account for some variability:
- 138-204 calories per 5-6 oz cluster
- 3 clusters x 138-204 calories = 414-612 calories
So for 3 average sized clusters of snow crab legs totaling around 1 pound, the estimated calorie count would be:
414-612 calories
This calorie range for 3 clusters takes into account differences in exact size and weight of the crab legs. Larger clusters would be higher in calories while smaller clusters would be lower.
Ways Calories May Vary
There are a few factors that can alter the calorie content when eating snow crab legs:
- Size of legs – Larger legs have more meat and calories than smaller legs. Legs can range from 4-8 oz each.
- Cooking method – Boiling vs. steaming doesn’t make a significant difference, but breading/frying would increase calories.
- Added butter/oil – Dipping in melted butter or oil adds about 50 calories per tablespoon.
- Fillers added – Some products may contain a filler like wheat or starch which slightly increases calories.
To get an accurate calorie count, check labels for nutrition information when eating pre-cooked snow crab legs or products containing fillers.
Tips to Enjoy Snow Crab Legs while Managing Calories
Here are some tips for enjoying snow crab legs as part of a healthy diet:
- Stick to steaming or boiling instead of deep frying.
- Use lemon juice instead of butter for dipping.
- Avoid high calorie sauces and pair with low calorie sides like salad.
- Eat mindfully and stop when satisfied instead of overeating.
- Balance out calories by cutting back on other foods or exercising more.
Snow crab legs can be part of a healthy, lower calorie meal when portion sizes are controlled.
Benefits of Snow Crab Legs
Here are some of the top health benefits that snow crab legs provide:
- High in protein – Great source of lean protein needed for muscle maintenance, wound healing, and feeling full.
- Low in fat – Contain almost no fat, making them low in calories.
- Rich in selenium – Snow crab is one of the best sources of the antioxidant mineral selenium.
- Contains omega-3s – Provide anti-inflammatory omega-3 fatty acids like EPA and DHA.
- Good source of B12 – Supply significant amounts of vitamin B12 which supports red blood cell formation.
Overall, snow crab legs are a tasty seafood option that provides lots of nutrition in addition to protein and few calories. Enjoying them in moderation can be part of an overall balanced diet.
Should You Eat the Yellow Mustard in Snow Crab Legs?
Snow crab legs contain a yellow substance called the “mustard” inside the segments. This mustard is the crab’s hepatopancreas, which functions as both its liver and pancreas.
Some people enjoy eating the mustard for added flavor, while others avoid it due to the bitter taste. Here’s a look at some of the pros and cons:
Pros of Eating the Mustard
- Adds extra flavor and crab taste
- Contains nutrients like vitamin B12, selenium, and antioxidants
- Provides added nutrition from liver and pancreas functions
Cons of Eating the Mustard
- Can have bitter, unpleasant taste
- Increases sodium and cholesterol intake
- May cause allergic reaction in those with shellfish allergy
In the end, it’s a personal preference whether to eat the mustard or not. If you enjoy the flavor it provides, the mustard can add extra nutrients and crab taste. But if you dislike the bitterness, feel free to scrape it out to enjoy the sweet meat alone.
Cooking Methods for Snow Crab Legs
Snow crab legs require minimal preparation and cooking thanks to their naturally sweet flavor. Here are some popular cooking methods:
Boiling
Boiling is the quickest and easiest way to cook snow crab legs. Simply bring a large pot of water to a boil. Carefully drop the legs in and boil for 4-5 minutes until the meat is opaque. Drain and serve.
Steaming
For added flavor, try steaming the legs over a pot or pan of boiling water instead. Place them in a steamer basket and steam for 5-7 minutes until the meat is cooked through.
Grilling
Grilling brings out delicious smoky notes in the crab. Place legs directly on a hot grill for about 4 minutes per side. Brush with melted butter near the end if desired.
Baking
For oven baking, spread legs out on a baking sheet. Bake at 375°F for 4-5 minutes just until opaque. Shake pan halfway through.
Air Frying
For extra crispiness, air fry at 400°F for 4-6 minutes, flipping halfway. Brush legs with oil or butter before air frying.
Any of these quick and simple cooking methods will deliver delicious snow crab every time. The key is not to overcook the delicate meat.
5 Delicious Recipes Using Snow Crab Legs
Snow crab legs are delicious on their own, but can also be incorporated into tasty recipes. Here are 5 recipe ideas for using snow crab legs:
1. Crab Cakes
A classic way to use up leftover crab. Mix cooked crab meat with breadcrumbs, egg, onion, and seasonings. Form into patties and pan fry until golden brown.
2. Crab Salad
Flake crab meat and combine with diced celery, onion, mayo, lemon juice, and shredded lettuce. Serve salad over greens.
3. Linguine and Crab
Sauté crab in garlic and olive oil. Toss with linguine noodles, parmesan, parsley, lemon zest, and red pepper flakes.
4. Crab Dip
Blend together crab, cream cheese, sour cream, onion, and seasonings. Bake until bubbly. Serve with crackers or veggies.
5. Crab Ceviche
Marinate chopped crab in lime juice, diced tomatoes, onion, cilantro, jalapeno, and avocado. Chill and serve with tortilla chips.
From appetizers to main dishes, there are so many ways to enjoy crab. Get creative with these crab leg recipe ideas.
Where to Buy Snow Crab Legs
Snow crab legs are available at many grocery stores and seafood markets. Here are some of the best places to buy fresh snow crab legs:
- Grocery store seafood counter – Check larger grocery stores with fresh seafood sections. Legs are often sold precooked and frozen.
- Fish markets – Local fish markets and seafood stores often carry a variety of fresh crab options.
- Specialty markets – Some Asian and Russian markets sell live snow crab when in season.
- Online seafood retailers – Companies like Seattle Fish Co, Fulton Fish Market, and Lobster Anywhere ship fresh and frozen crab overnight.
- Local fishermen – In some coastal areas, you can buy freshly caught crab right off the dock.
For the best quality, use snow crab legs within a day or two of purchase. Make sure they are chilled at below 40°F.
Price of Snow Crab Legs
Snow crab legs are considered a delicacy and are priced higher than other types of crab. Here are some average price ranges:
- Snow crab clusters: $8 to $15 per pound
- Snow crab sections: $14 to $22 per pound
- Live snow crab: $18 to $28 per pound
Prices depend on the size of crab, quantity you buy, where it was caught, and time of year. Expect to pay higher prices in restaurants compared to purchasing cooked legs from the store.
Snow crab legs are typically more expensive than other crabs like Dungeness or blue crab. But many people consider them worth the price for special occasions due to their sweet taste, delicate texture, and ease of eating.
Conclusion
Snow crab legs are a low calorie, high protein seafood choice that make either a delicious meal or appetizer. Approximately 3 clusters or 1 pound of snow crab legs contains 414-612 calories depending on the size.
Snow crab legs provide lots of nutrition including protein, selenium, vitamin B12, and antioxidants. Their sweet taste and tender meat also make them a fan favorite.
Steaming, boiling, baking, and grilling are fast and simple ways to prepare snow crab legs at home. You can also incorporate crab meat into recipes like crab cakes, crab salad, and linguine. Snow crab legs can be enjoyed as part of a healthy diet when consumed in moderation.
