Dungeness crab is a popular seafood delicacy enjoyed by many on the West Coast of the United States. Prized for its sweet, tender meat and unique flavor, Dungeness crab is a culinary treat. However, some people may wonder about the calorie and nutritional content of eating an entire crab. This article will provide a thorough overview of the calories and nutrients found in a whole cooked Dungeness crab.
Calories in Dungeness Crab
The number of calories in a Dungeness crab depends on the size and weight of the crab. On average, a whole cooked Dungeness crab weighing 1 pound contains approximately 440 calories. This is based on a 5 ounce serving of crab meat containing 110 calories. Since there are about 5 servings in a 1 pound crab, multiplying 110 calories by 5 gives approximately 440 calories.
However, larger crabs can contain more calories. A 2 pound cooked Dungeness crab would have about 880 calories total. Smaller crabs around 3⁄4 pound would have around 330 calories. Ultimately the exact calorie count will vary based on the individual crab. But you can estimate 440 calories per pound as a general guideline for Dungeness crab calories.
Nutrition Facts for Dungeness Crab
In addition to being high in protein, Dungeness crab contains a variety of essential vitamins and minerals. Here are some of the nutrition facts for a 5 ounce serving of cooked Dungeness crab meat:
| Calories | 110 |
| Protein | 24 g |
| Carbohydrates | 0 g |
| Fat | 1 g |
| Saturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Monounsaturated Fat | 0 g |
| Trans Fat | 0 g |
| Cholesterol | 85 mg |
| Sodium | 430 mg |
| Potassium | 340 mg |
| Calcium | 85 mg |
| Iron | 3 mg |
| Vitamin C | 2 mg |
| Vitamin A | 68 IU |
As you can see, Dungeness crab is high in protein, providing 24g per serving. Protein is essential for building and repairing muscle tissue as well as providing lasting energy.
Dungeness crab also contains vitamin B12, selenium, zinc, copper, and phosphorus. Vitamin B12 is necessary for healthy blood cells and proper nerve function. Selenium acts as an antioxidant, while zinc boosts the immune system and wound healing. Copper enables iron absorption, and phosphorus maintains bone health.
Furthermore, Dungeness crab is low in fat, carbohydrates, and calories. The majority of fat in crab is heart-healthy unsaturated fat. Given its stellar nutritional profile, Dungeness crab can be part of a healthy, balanced diet.
Comparing Calories to Other Seafood
How does Dungeness crab compare calorie-wise to other popular types of seafood? Here is a calorie comparison per 5 ounce cooked serving:
| Dungeness Crab | 110 calories |
| Salmon | 175 calories |
| Halibut | 120 calories |
| Cod | 105 calories |
| Shrimp | 100 calories |
| Tuna | 145 calories |
| Lobster | 100 calories |
As you can see, Dungeness crab has a similar calorie count as other popular types of seafood like halibut, cod, and shrimp. Its 110 calories per serving lands right in the middle of the pack.
Salmon, tuna, and lobster do have slightly higher or lower calorie counts per serving compared to Dungeness crab. But overall, most types of seafood are relatively low in calories while still delivering ample protein.
Ways to Enjoy Dungeness Crab
There are many delicious ways to prepare and enjoy Dungeness crab:
Simple Steamed or Boiled
Steaming or boiling Dungeness crab allows you to enjoy the pure, sweet flavor of the meat. Serve with melted butter, lemon wedges, and fresh crusty bread.
Crab Cakes
Combine lump crab meat with bread crumbs, eggs, and seasonings to make tasty crab cakes, which can be pan-fried until golden brown.
Crab Dip
Whip up a creamy crab dip by mixing crab meat with cream cheese, sour cream, lemon juice, and Old Bay seasoning. Serve with crackers or fresh vegetables.
Crab Salad
Toss crab meat with celery, onion, mayonnaise, lemon, and herbs for an easy salad. Serve on bread, lettuce, or avocado.
Seafood Pasta
Pasta dishes like linguine alfredo pair perfectly with crab. Add parmesan and herbs for extra flavor.
Crab Legs
Crack into steamed crab legs and dip the tender meat into melted butter or mustard sauce.
Crab Sandwiches
Pile crab salad onto a toasted roll to create a taste crab sandwich.
The possibilities are endless when cooking with Dungeness crab meat!
Pricing Per Pound for Dungeness Crab
Dungeness crab can be purchased pre-cooked or live at many grocery stores, seafood markets, and local fishermen’s wharves (when in season). Prices will vary based on your location, but here are some average costs:
| Dungeness Crab Price Per Pound | |
| Live Dungeness Crab | $8-$15 |
| Cooked Dungeness Crab | $15-$25 |
| Dungeness Crab Meat | $30-$50 |
Live Dungeness crab tends to be the most affordable option, usually ranging from $8-$15 per pound. Pre-cooked and pre-cracked Dungeness crab costs more due to the labor involved, averaging $15-$25 per pound. Picked crab meat is the most expensive at $30-$50 per pound.
Of course, prices peak when first in season from November to June. The lowest prices can be found during peak winter months when supply is highest. Buying direct from local fishermen can also save money if you live in a region like the Pacific Northwest where Dungeness crab is plentiful.
Is Eating Dungeness Crab Healthy?
Overall, Dungeness crab is considered a healthy food due to its stellar nutrition profile. Here are some of the top health benefits of eating Dungeness crab:
High in Protein
With 24g of protein per serving, Dungeness crab helps maintain lean muscle mass and keeps you feeling full. The amino acids in protein also support metabolic and cellular health.
Low in Fat
Crab meat is naturally low fat, with only 1 gram per serving. This makes it a diet-friendly choice. The small amount of fat it does contain is mostly heart-healthy unsaturated fats.
Rich in Vitamins and Minerals
Dungeness crab contains B12, selenium, zinc, copper, phosphorus, potassium, and more. These vitamins and minerals provide antioxidants plus support immune health, metabolism, blood flow, bone density, and energy levels.
May Lower Blood Pressure
Some research indicates that eating more seafood may help reduce high blood pressure levels, likely due to omega-3 fats as well as magnesium and potassium.
Good Source of Omega-3s
While not as high in omega-3s as fatty fish like salmon, Dungeness crab still provides anti-inflammatory omega-3 fatty acids like EPA and DHA.
Potential Downsides of Eating Crab
While eating Dungeness crab can be very healthy, there are a few potential downsides to keep in mind:
High in Sodium
Like most seafood, Dungeness crab does contain a high amount of sodium at 430mg per serving. This may be a concern for anyone limiting sodium intake due to high blood pressure or other conditions.
Risk of Contamination
As a filter feeder, crabs can consume toxins from pollution in waterways. Choosing wild-caught crab from clean waters and cooking thoroughly reduces this risk.
Allergies
Some people may be allergic to crab and need to avoid it. Allergies are more common in shellfish than finned fish.
May Interact with Medications
Anyone on blood thinners should consult a doctor before eating crab, as it contains vitamin K which plays a role in blood clotting.
As with most foods, enjoying Dungeness crab in moderation as part of an overall balanced diet is ideal for good health. Those with specific conditions like hypertension or seafood allergies may need to restrict intake.
How Many Calories Should You Eat Per Day?
The number of calories needed per day depends on age, gender, activity level, and weight goals. According to the Dietary Guidelines for Americans, here are some general recommendations for total daily calorie intake:
| Gender and Age | Calories/Day for Sedentary Adults |
| Women 19-30 years old | 1,800-2,000 |
| Women 31-50 years old | 1,800 |
| Women 51+ years old | 1,600 |
| Men 19-30 years old | 2,400-2,600 |
| Men 31-50 years old | 2,200-2,400 |
| Men 51+ years old | 2,000-2,200 |
Active adults and athletes need additional calories ranging from 200-400 extra per day. Those seeking to lose weight may aim for the lower end of the ranges.
As you can see, an entire 1-2 pound Dungeness crab makes up a significant portion of these daily calorie needs. It’s best to balance crab with lower calorie fruits, vegetables, lean proteins, and whole grains throughout the day.
Tips for Enjoying Dungeness Crab While Managing Calories
Here are some tips to enjoy decadent Dungeness crab while still maintaining a healthy calorie intake:
– Stick to a 4-6 ounce serving to limit calories. This provides about 25g high-quality protein.
– Round out meals by adding lower calorie sides like green salad, steamed veggies, or fruit.
– Skip high calorie butter and opt for heart-healthy lemon juice or light mayo instead.
– Control portions by placing crab on smaller plates or in crab-shell bowls.
– Balance out higher calorie crab meals with lighter fare like salads, wraps, or veggie-heavy dishes for remaining meals that day.
– Stay active to allow wiggle room for occasional indulgent meals. Exercise helps burn extra calories.
– Drink water with meals to feel full faster and prevent overeating.
– Share crab appetizers as a starter to curb portions. Or split a whole crab with a partner.
With smart sides and savvy serving suggestions, you can feast on Dungeness crab without going over your daily calorie goals. Moderation and balance is key.
Conclusion
Dungeness crab is a tasty treat that packs a nutritional punch. A 1 pound cooked crab contains approximately 440 calories, with 110 calories in each 5 ounce serving. Compared to other seafood, it lands mid-range for calorie density.
While higher in sodium, Dungeness crab excels as a protein, vitamin, and mineral source while being low in fat. Enjoying crab in moderation can fit into a healthy diet. Balance out servings with non-starchy veggies, limit added butter, and practice portion control.
Aim to keep daily calorie intake in a healthy range based on your age, gender, and activity level. One pound of crab makes up 22-25% of total daily needs for most adults. By following a balanced diet with smart crab preparations, you can enjoy delicious Dungeness crab without going overboard on calories.
