How Many Calories in Crab? Nutrition Facts & Macros
A cup of crab meat (135 g) has 112 calories
Protein 24.1g · Carbs 0g · Fat 1g
Crab is one of the leanest protein sources you can eat — delivering 17.88 g of protein per 100 g for just 83 calories, with only 0.74 g of fat and zero carbohydrates. Blue crab is the most common variety in North America, prized for its sweet, delicate flavour. Crab meat is rich in selenium, zinc, and vitamin B12, making it a nutrient-dense choice for any diet. Here's everything about crab calories and macros, based on USDA data. Cooked blue crab is about 80% water, with protein making up nearly all of its dry weight.
347 kJ · per 100g · Water: 79.72 g
Calorie Calculator: Crab (Cooked)
135 g Crab (Cooked) contains 112 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup crab meat (135 g) | 112 kcal | 24.1g | 0g | 1g |
| 1 crab leg (45 g) | 37 kcal | 8g | 0g | 0.3g |
| 100 grams | 83 kcal | 17.9g | 0g | 0.7g |
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Crab (Cooked) — Nutrition Facts
| Crab (Cooked) | per 100g |
|---|---|
| Calories | 83 kcal |
| Protein | 17.88 g |
| Fat | 0.74 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 395 mg |
| Potassium | 259 mg |
| Magnesium | 36 mg |
| Phosphorus | 234 mg |
| Vitamin C | 3.3 mg |
| Vitamin B6 | 0.156 mg |
| Folate | 51 mcg |
| Manganese | 0.074 mg |
| Water | 79.72 g |
Source: USDA FoodData Central (FDC ID: 174205) · Data verified April 2026
Variations
Blue crab (cooked)
83 kcal per 100 g — the default. Most common variety with sweet, delicate flavour. 17.88 g protein, 0.74 g fat, 0 g carbs. 80% water content.
King crab (cooked)
97 kcal per 100 g — Alaska king crab with larger, meatier legs. 19.35 g protein, 1.5 g fat. Much higher sodium (1070 mg vs 395 mg for blue crab). Premium price, richer flavour.
Crab cake
~190 kcal per 100 g — formed with breadcrumbs, mayo, and egg. Much higher in calories and fat than plain crab meat. About 10 g fat and 10 g carbs per 100 g from added ingredients. A single crab cake (~60 g) has about 114 kcal.
Dietary Perspectives
For Weight Loss
Crab is one of the absolute best proteins for weight loss — only 83 kcal per 100 g with 17.88 g protein and virtually zero fat (0.74 g). A full cup of crab meat (135 g) has just 112 kcal and 24.1 g protein. Zero carbs. That's 21.5 g of protein per 100 kcal — among the highest of any food. Watch preparation — crab cakes and buttered crab legs add significant calories from breadcrumbs, mayo, and butter.
For Athletic Performance
Crab delivers excellent lean protein at 17.88 g per 100 g with minimal fat (0.74 g). Good zinc and selenium content supports immune function and recovery. The zero-carb profile means you need carb sources alongside for glycogen replenishment. Good magnesium (36 mg per 100 g) for muscle function and cramping prevention. Better suited for cutting phases than bulking due to its very low calorie density — a full cup (135 g) is only 112 kcal.
For Keto
Crab is perfect for keto — zero carbs, nearly zero fat (0.74 g), and high protein (17.88 g per 100 g). It's one of the cleanest protein sources available. Add butter or mayo when eating to increase fat for keto macros. Avoid imitation crab (surimi) which contains 6-8 g of carbs from added starch. King crab is also excellent for keto with zero carbs and slightly more protein. Crab dipped in melted butter is a classic keto meal.
Frequently Asked Questions
How many calories are in crab?
Cooked blue crab contains 83 calories per 100 g. A cup of crab meat (135 g) has approximately 112 calories. A single crab leg (45 g) has about 37 calories. Nearly all calories come from protein (17.88 g per 100 g), with just 0.74 g of fat and zero carbohydrates.
How much protein is in crab?
Cooked blue crab contains 17.88 g of protein per 100 g — delivering 21.5 g of protein per 100 kcal, one of the highest ratios among all foods. A cup of crab meat (135 g) provides 24.1 g of complete protein with all essential amino acids, making it excellent for muscle building and recovery.
Is crab good for weight loss?
Crab is exceptional for weight loss. At only 83 calories per 100 g with 17.88 g of protein and virtually zero fat (0.74 g), it has one of the highest protein-to-calorie ratios of any food. A full cup of crab meat (135 g) has just 112 calories with 24.1 g of protein. Zero carbs. Watch preparation — crab cakes and buttered crab legs add significant calories.
Blue crab vs king crab — what's the difference?
Per 100 g cooked: blue crab has 83 kcal with 17.88 g protein and 395 mg sodium, while king crab has 97 kcal with 19.35 g protein and 1070 mg sodium. King crab is slightly higher in calories and protein but has nearly 3x the sodium. Blue crab has a sweeter, more delicate flavour; king crab legs are larger and meatier.
Is crab keto-friendly?
Crab is perfect for keto — zero carbs, nearly zero fat (0.74 g), and high protein (17.88 g per 100 g). It's one of the cleanest protein sources available. Add butter or mayo when eating to increase fat for keto macros. Avoid imitation crab (surimi) which contains 6-8 g of carbs from added starch.
How much cholesterol does crab have?
Cooked blue crab contains 97 mg of cholesterol per 100 g — moderate compared to shrimp (161 mg) or egg yolks (1085 mg). Current research indicates that dietary cholesterol has minimal impact on blood cholesterol for most people. Crab's extremely low saturated fat content (0.2 g per 100 g) is more relevant for heart health.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Crab (Cooked) | 83 | 17.88g | 0g | 0.74g |
| Shrimp (Raw) | 85 | 20.1g | 0g | 0.51g |
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
| Cod (Atlantic) | 82 | 17.81g | 0g | 0.67g |
| Tilapia (Cooked) | 128 | 26.15g | 0g | 2.65g |
per 100g
Per 100 g, cooked blue crab has 83 kcal with 17.88 g protein — comparable to shrimp (85 kcal, 20.1 g protein) and leaner than lobster (89 kcal, 19 g protein). All three shellfish are among the lowest-calorie animal proteins available.
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