Crab
BrachyuraClinical Encyclopedia
Crab provides 97 kcal, 20.3g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Crab is a highly nutritious seafood known for its rich protein content and low fat levels. It is also a good source of essential vitamins and minerals, making it a popular choice in various cuisines.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Crab can be enjoyed steamed, boiled, or grilled. It is best to cook it fresh and serve it with minimal seasoning to enhance its natural flavor.
Smart Selection & Storage
Choose crabs that are lively and have a clean, ocean-like smell. The shells should be intact and firm.
Keep live crabs in a cool, moist environment. Cooked crab should be refrigerated and consumed within 3 days.
Myths vs Realities
Healthy Recipes
Crab and Avocado Salad
A refreshing salad combining sweet crab meat with creamy avocado and zesty lime dressing, perfect for a light lunch.
- 1 cup fresh crab meat
- 1 ripe avocado, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons lime juice
- Salt and pepper to taste
- Fresh cilantro for garnish
- 1. In a large bowl, combine the crab meat, avocado, cherry tomatoes, and red onion.
- 2. Drizzle with lime juice, and season with salt and pepper.
- 3. Toss gently to combine and garnish with fresh cilantro before serving.
Spicy Crab Quinoa Bowl
A nutritious quinoa bowl topped with spicy crab, fresh vegetables, and a drizzle of sesame dressing for a wholesome meal.
- 1 cup cooked quinoa
- 1 cup fresh crab meat
- 1/2 cucumber, sliced
- 1/2 bell pepper, diced
- 1 tablespoon sriracha
- 1 tablespoon sesame oil
- 1 tablespoon soy sauce
- Sesame seeds for garnish
- 1. In a bowl, mix the crab meat with sriracha, sesame oil, and soy sauce.
- 2. In a serving bowl, layer the cooked quinoa, cucumber, and bell pepper.
- 3. Top with the spicy crab mixture and sprinkle with sesame seeds before serving.
Crab-Stuffed Bell Peppers
Colorful bell peppers filled with a savory crab mixture and baked to perfection, making for a delightful and healthy dinner.
- 4 bell peppers, halved and seeded
- 2 cups fresh crab meat
- 1/2 cup brown rice, cooked
- 1/4 cup green onions, chopped
- 1/2 cup low-fat cream cheese
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix crab meat, brown rice, green onions, cream cheese, garlic powder, salt, and pepper.
- 3. Stuff each bell pepper half with the crab mixture and place in a baking dish. Bake for 25-30 minutes until the peppers are tender.
Crab and Zucchini Noodles
A low-carb alternative to pasta featuring spiralized zucchini tossed with crab and a light garlic sauce.
- 2 medium zucchinis, spiralized
- 1 cup fresh crab meat
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1/4 teaspoon red pepper flakes
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. In a skillet, heat olive oil over medium heat and sauté garlic until fragrant.
- 2. Add spiralized zucchini and cook for 2-3 minutes until slightly tender.
- 3. Stir in crab meat, red pepper flakes, salt, and pepper. Cook for another 2 minutes and garnish with parsley before serving.
Crab Cakes with Avocado Sauce
Healthy crab cakes made with minimal breadcrumbs and served with a creamy avocado sauce for a delicious appetizer.
- 1 pound fresh crab meat
- 1/2 cup whole wheat breadcrumbs
- 1 egg, beaten
- 1 tablespoon Dijon mustard
- 1/4 cup green onions, chopped
- 1 avocado
- 1 tablespoon lime juice
- Salt and pepper to taste
- 1. In a bowl, combine crab meat, breadcrumbs, egg, mustard, green onions, salt, and pepper. Form into patties.
- 2. Heat a non-stick skillet over medium heat and cook crab cakes for 4-5 minutes on each side until golden brown.
- 3. For the sauce, blend avocado, lime juice, salt, and pepper until smooth. Serve crab cakes with the avocado sauce.
Crab and Sweet Potato Hash
A hearty breakfast hash featuring sweet potatoes, crab, and fresh herbs, perfect for starting your day with a nutritious meal.
- 2 medium sweet potatoes, diced
- 1 cup fresh crab meat
- 1/2 onion, diced
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Fresh chives for garnish
- 1. In a skillet, heat olive oil over medium heat and add diced sweet potatoes and onion. Cook until sweet potatoes are tender.
- 2. Stir in crab meat, smoked paprika, salt, and pepper. Cook for an additional 3-4 minutes.
- 3. Garnish with fresh chives before serving.
Crab and Mango Salsa
A vibrant salsa combining fresh crab and sweet mango, perfect as a topping for grilled fish or as a dip with whole grain chips.
- 1 cup fresh crab meat
- 1 ripe mango, diced
- 1/2 red onion, finely chopped
- 1 jalapeño, minced
- 2 tablespoons lime juice
- Salt to taste
- Fresh cilantro for garnish
- 1. In a bowl, combine crab meat, mango, red onion, jalapeño, lime juice, and salt.
- 2. Mix well and let sit for 15 minutes to allow flavors to meld.
- 3. Garnish with fresh cilantro before serving.
Crab and Spinach Stuffed Mushrooms
Savory stuffed mushrooms filled with a mixture of crab, spinach, and herbs, making for a healthy and elegant appetizer.
- 12 large portobello mushrooms, stems removed
- 1 cup fresh crab meat
- 1 cup fresh spinach, chopped
- 1/4 cup cream cheese
- 1/4 cup Parmesan cheese, grated
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix crab meat, spinach, cream cheese, Parmesan, garlic powder, salt, and pepper.
- 3. Stuff each mushroom cap with the crab mixture and place on a baking sheet. Bake for 20-25 minutes until mushrooms are tender.
Crab and Cucumber Bites
Light and refreshing cucumber rounds topped with crab salad, perfect for a healthy snack or appetizer.
- 1 large cucumber, sliced into rounds
- 1 cup fresh crab meat
- 1/4 cup Greek yogurt
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Paprika for garnish
- 1. In a bowl, mix crab meat, Greek yogurt, lemon juice, salt, and pepper.
- 2. Top each cucumber slice with a spoonful of the crab salad.
- 3. Sprinkle with paprika before serving.
Frequently Asked Questions (FAQ)
Is crab healthy to eat?
Yes, crab is low in calories and high in protein, making it a healthy choice.
How should I cook crab?
Crab can be boiled, steamed, or grilled. Ensure it is cooked thoroughly.
Can I eat crab if I have a shellfish allergy?
No, individuals with shellfish allergies should avoid crab.
What are the health benefits of eating crab?
Crab is rich in protein, omega-3 fatty acids, and essential vitamins and minerals.
How do I know if crab is fresh?
Fresh crab should have a clean, ocean-like smell and firm, intact shells.
Can I eat crab raw?
It is not recommended to eat raw crab due to the risk of foodborne illness.
What is the best way to store crab?
Store live crab in a cool, moist environment and cooked crab in the refrigerator for up to 3 days.
Are there any risks associated with eating crab?
Yes, excessive consumption may lead to high sodium intake, which can affect blood pressure.