Crab Nutrition Calculator — Blue Crab, King Crab, Dungeness & Canned
Also known as: Blue Crab, King Crab, Dungeness Crab, Snow Crab, Mud Crab, Scylla serrata, Callinectes sapidus
Quick Answer — 3 oz (85g) blue crab, raw
Nutrition Calculator
A Top Zinc Source: Up to 6.16mg per 100g in King Crab
King crab leads in zinc at 6.16mg per 100g raw (56% DV), followed by Dungeness at 4.65mg (42% DV) and blue crab at 3.54mg (32% DV) [1]. Even the lowest-zinc crab species (blue crab) has 5.5x more zinc than Atlantic salmon (0.64mg) and 7.7x more than cod (0.46mg).
A single king crab leg (134g meat) delivers 8.25mg zinc (75% DV). All crab species rank among the zinc-richest animal proteins per calorie — surpassed only by oyster (39.3mg) among all seafood [3].
All Crab Species Within 3 Calories of Each Other per 100g
Unlike fish species where calories range 3-4x (cod 82 kcal vs. hilsa 273 kcal), all three major crab species deliver 84-87 kcal per 100g raw — a spread of less than 4% [1]. Protein ranges from 17.41g (Dungeness) to 18.29g (King), and fat from 0.60g (King) to 1.08g (Blue).
Steamed blue crab shows 83 kcal and 17.9g protein per 100g — actually slightly lower than raw (87 kcal, 18.06g) due to water absorption during moist-heat cooking. For calorie-aware journaling, crab species are essentially interchangeable — but sodium varies dramatically: 293mg (Blue) vs. 836mg (King) per 100g raw.
King Crab Has 3x the Natural Sodium of Blue Crab
King crab's 836mg sodium per 100g raw (36% DV) is naturally 2.8x higher than blue crab (293mg) and 2.8x higher than Dungeness (295mg) [1]. This is not from processing — it reflects the crab's natural habitat in cold, high-salinity waters.
A single 134g king crab leg contains 1,120mg sodium (49% DV) before any seasoning. For sodium-aware journaling, blue crab or Dungeness are meaningfully lower choices. Canned crab adds further processing sodium at 391mg per 100g.
Vitamin B12: Up to 479% DV From a Single 100g Serving
Blue crab delivers 9.0mcg vitamin B12 per 100g raw (375% DV) [1]. King crab is even higher at 11.5mcg (479% DV) — among the richest B12 sources in all seafood. However, moist-heat cooking can reduce B12: steamed blue crab shows 3.3mcg per 100g, reflecting B12 leaching into cooking liquid.
For comparison: Atlantic salmon has 3.18mcg, tuna 2.08mcg, and beef sirloin around 2.6mcg B12 per 100g. A 3 oz (85g) serving of raw blue crab provides 7.65mcg B12 (319% DV). Crab raw preparations retain significantly more B12 than steamed or boiled methods [2].
Selenium Across Crab Species: Dungeness Leads at 47.6mcg
Dungeness crab provides the highest selenium at 47.6mcg per 100g raw (87% DV), followed by blue crab at 37.4mcg (68% DV) and king crab at 36.4mcg (66% DV) [1]. Steamed blue crab shows 42.9mcg (78% DV), a modest concentration.
Combined with the zinc (3.54-6.16mg across species), B12, and copper content, crab's micronutrient density per calorie ranks among the highest of any protein source. A 3 oz serving of Dungeness provides 40.5mcg selenium — comparable to a 3 oz serving of yellowfin tuna (77mcg) at similar calorie cost [3].
Crab Nutrition: By Species and Cooking Method (per 100g)
| Variant | Calories | Protein | Total Fat | Zinc | B12 | Sodium |
|---|---|---|---|---|---|---|
| Blue Crab (Raw) | 87 | 18.06g | 1.08g | 3.54mg | 9.0mcg | 293mg |
| Blue Crab (Steamed) | 83 | 17.90g | 0.74g | 3.80mg | 3.3mcg | 395mg |
| King Crab (Raw) | 84 | 18.29g | 0.60g | 6.16mg | 11.50mcg | 836mg |
| Dungeness (Raw) | 86 | 17.41g | 0.97g | 4.65mg | 9.24mcg | 295mg |
| Canned (Drained) | 83 | 17.88g | 0.74g | 5.34mg | 7.60mcg | 391mg |
Practical Tips for Crab
- 1
All crab species cluster at 83-87 kcal per 100g raw — species choice affects minerals and sodium far more than calories.
- 2
King crab leads in zinc at 6.16mg per 100g (56% DV), followed by Dungeness (4.65mg) and blue crab (3.54mg) — all far exceed salmon (0.64mg).
- 3
King crab has 836mg sodium per 100g raw naturally — 2.8x more than blue crab (293mg). Always log species for sodium accuracy.
- 4
Moist-heat cooking can reduce B12 in crab: blue crab raw has 9.0mcg B12, but steamed shows 3.3mcg per 100g due to water-soluble B12 leaching.
- 5
A single king crab leg (134g) provides 8.25mg zinc, 15.4mcg B12, and 1,120mg sodium — log legs individually for precision.
- 6
Canned crab at 83 kcal is nutritionally similar to fresh but has 33% more sodium (391mg vs 293mg for blue crab).
Frequently Asked Questions — Crab
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Important Notice
This tool is for informational and journaling purposes only. I am NOT a doctor. Nutritional values are based on USDA FoodData Central reference data. Actual values may vary by species, catch region, season, and preparation method. This calculator is a personal awareness utility and does not provide medical guidance.
About the Author
Certified fitness professional and nutrition researcher with over 10 years of experience in the fitness and wellness industry. Founder of Food Nutrify, dedicated to making accurate, science-backed nutrition data accessible to everyone through free, easy-to-use calculators.
References & Sources
- [1] USDA FoodData Central (2026). Crab entries — blue crab raw (FDC 15136), blue crab cooked (FDC 15137), king crab raw (FDC 15138), Dungeness raw (FDC 15140), canned (FDC 15141). U.S. Department of Agriculture.
- [2] Bhowmik S, Nur AU et al. (2022). Nutritional properties of wild and fattening mud crab (Scylla serrata) in the south-eastern district of Bangladesh. Heliyon, 8(6), e09696.
- [3] Tao N-P et al. (2021). Protein and lipid nutrition in crabs — a review of current knowledge and future research directions. Trends in Food Science & Technology.
- [4] Zhang Y et al. (2024). Protein and lipid nutrition in crabs. ResearchGate.