Crawfish, also known as crayfish or crawdads, are freshwater crustaceans that resemble small lobsters. They are popular in Cajun and Creole cuisines and are commonly boiled and seasoned with spices. Determining the calorie count for crawfish can be tricky because it depends on a few factors.
Typical Serving Size
First, it’s important to determine what a typical serving size of boiled crawfish is. A common serving size is about 1 pound of whole boiled crawfish. This would be the equivalent of approximately 8-12 crawfish, depending on their size.
Meat to Shell Ratio
The amount of edible crawfish meat versus inedible shell also affects the calorie count. On average, boiled crawfish are about 30% meat and 70% shell. So in a 1 pound serving, about 1/3 pound will be actual meat that is consumed.
Calories in Crawfish Meat
The calorie count of crawfish meat itself provides another piece of the puzzle. According to the USDA, 100 grams of boiled crawfish meat contains approximately 82 calories and 18 grams of protein.
Given that information, we can estimate the calories for a 1 pound serving of whole boiled crawfish:
- 1 pound of whole crawfish = 453 grams
- 30% of 453 grams is edible meat = 136 grams
- 100 grams of crawfish meat = 82 calories
- So 136 grams of crawfish meat = about 111 calories
Therefore, the total calories in 1 pound of boiled crawfish with shells is approximately 111 calories from the edible meat.
Factor in Seasonings
Keep in mind that boiled crawfish are typically pretty heavily seasoned with Cajun spices, garlic, and other flavors. The calorie count will increase depending on exactly what is added to the boiling water.
For example, if the crawfish are boiled with:
- 2 tablespoons of Cajun seasoning: adds 60 calories
- 1 tablespoon of garlic powder: adds 8 calories
- 1 lemon: adds 17 calories
That would add about 85 extra calories to the total.
Summary of Calorie Count
To summarize, a 1 pound serving of boiled crawfish typically provides:
- 111 calories from the crawfish meat
- Up to 100 additional calories from seasonings
So the total calories for 1 pound of boiled crawfish is approximately 200-250 calories, depending on exactly what is added to the boiling water.
Nutritional Benefits
In addition to being low in calories, boiled crawfish offer other nutritional benefits:
- High in protein – about 18-20 grams of protein per serving
- Provides B vitamins like B12 and minerals like zinc
- Low in fat, especially saturated fat
- Contains omega-3 fatty acids like EPA and DHA
The protein in crawfish provides sustenance and helps you feel full and satisfied after eating. The B12 and zinc support immune function and cellular metabolism. And the omega-3 fatty acids are linked to improved heart and brain health.
Weight Loss Benefits
Because boiled crawfish is low in calories and high in nutrients and protein, it can be an excellent addition to a weight loss eating plan. Protein helps control hunger and keeps you feeling fuller longer after eating. And protein requires more energy for the body to digest than fats or carbs.
Replacing higher calorie meats like beef and pork with crawfish is an easy way to reduce overall calorie intake. A 3 ounce serving of pork can contain over 200 calories. But a 3 ounce serving of crawfish may have only around 50-60 calories.
Additionally, sucking and picking the meat out of the crawfish shells slows down eating and gives your body more time to start signaling fullness. This may help prevent overeating.
Tips for Losing Weight with Crawfish
Here are some tips for maximizing weight loss when eating boiled crawfish:
- Avoid fried crawfish, opt for boiled
- Skip high calorie dipping sauces and instead use lemon
- Fill up on low calorie sides like corn on the cob
- Pay attention to portion sizes – 1 pound is a typical serving
- Remove fat from meat before eating
- Don’t drink your calories – avoid soda and alcohol
Crawfish Boiling Nutrition Facts
Here is the nutrition information for a typical 1 pound serving of boiled crawfish without dipping sauce:
| Nutrient | Amount |
|---|---|
| Calories | 210 |
| Fat | 3 g |
| Saturated fat | 1 g |
| Protein | 20 g |
| Carbohydrates | 2 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 500 mg |
Cooking Methods
While boiling is the traditional preparation method, crawfish can also be steamed, fried, or incorporated into a variety of Cajun and Creole dishes like etouffee, jambalaya, and gumbo. The cooking method will impact the calorie count.
Boiling
Boiling crawfish in heavily seasoned water, as described earlier in this article, results in the lowest calorie preparation. Enjoy the crawfish soaked in the flavorful spices and broth.
Steaming
Steaming the crawfish eliminates the extra calories from the boil seasoning. But it also removes some of the flavor. Compensate by dipping the crawfish meat in homemade remoulade, cocktail sauce, or other low calorie sauce.
Frying
Deep frying adds significant calories from the oil – about 120 calories per tablespoon of oil absorbed. Fried crawfish is best reserved for occasional indulgences. Opt for air frying when possible to cut down on the extra fat and calories.
Other Dishes
In dishes like gumbo and etouffee, the calories depend on the other ingredients included like rice, sausage, vegetables, and creole sauce. Focus on keeping portion sizes reasonable when eating these richer dishes.
Substitutions to Reduce Calories
To lighten up boiled crawfish, consider these lower calorie substitutions:
- Use less butter or oil when sautéing the trinity aromatics
- Replace some seasoning mix with salt-free Cajun spice
- Use vegetable broth instead of high sodium, fatty broths
- Garnish with fresh herbs instead of heavy cream
- Serve with roasted vegetables vs high carb sides
Crawfish Allergy Concerns
Some people may be allergic to crawfish. The symptoms are similar to other shellfish allergies and can range from mild reactions to severe anaphylaxis. People with known shellfish allergies should avoid crawfish.
Signs of an allergic reaction include:
- Hives or rash
- Itching and swelling
- Wheezing or difficulty breathing
- Stomach cramps, nausea, or vomiting
- Dizziness and fainting
If you experience any concerning symptoms after eating crawfish, seek medical attention immediately. Carry emergency epinephrine if you have a known severe shellfish allergy.
Purchasing and Storing Crawfish
When buying crawfish, either live or cooked frozen:
- Look for crawfish that are alive and kicking if purchasing live
- Cooked crawfish tails should not have an odor
- Shells should be firm and not appear cracked
- Meat should be semi-translucent white
Store fresh live crawfish in the refrigerator up to 2 days. Place in a container with damp paper towels. Do not store in water or they may drown.
Cooked crawfish lasts 2-3 months frozen. Defrost in the refrigerator before cooking.
How to Cook Live Crawfish
Follow this simple process for perfectly boiled crawfish at home:
- Bring a large pot of water to a rolling boil. Add lemons, garlic, onions, peppers, and corn to infuse flavor.
- Once boiling, add a few tablespoons of Cajun seasoning and stir to dissolve. Add more seasoning to taste.
- Gently add live crawfish and stir. Cover and return to a boil.
- Boil crawfish for 2-5 minutes once the water returns to a boil. Avoid overcooking.
- Turn off heat and allow crawfish to soak for 10-15 minutes.
- Drain crawfish and spread out on a table covered in paper. Enjoy immediately while hot.
Final Thoughts
Boiled crawfish is a classic Cajun and Creole dish that offers a lean, low calorie source of protein. A 1 pound serving provides about 210 calories and 20 grams of protein.
The mild sweet flavor of crawfish makes it perfect for spicy Cajun seasonings. Boiling is the traditional cooking method and results in the lowest calorie preparation. But crawfish can also be steamed, fried, or used in other recipes.
Incorporating more boiled crawfish into your diet in place of higher calorie meats can support weight loss goals. Just be mindful of portion sizes and added high calorie sauces and accompaniments.
So next time you’re craving the flavors of New Orleans, reach for some boiled crawfish. Your taste buds and waistline will thank you.
