Super source
Protein
20.4 g · 41% DV target
A prized crustacean with delicate, sweet meat and a tender texture, crab serves as a nutrient-dense protein source that provides essential marine-derived fats.
Crab is a source of long-chain omega-3 polyunsaturated fatty acids, specifically EPA and DHA, which are essential components of cell membranes and serve as precursors for lipid mediators (molecules that regulate inflammation) .4
Consumption of seafood like crab during pregnancy and lactation is consistently linked to neurocognitive development in children, as the brain and retina require these specific fats for growth .346
Regular seafood intake during infancy is associated with a decreased risk of developing asthma during childhood, according to a systematic review of pediatric health outcomes .7
Crab provides a high concentration of essential amino acids (the building blocks of protein that the body cannot produce on its own), including leucine, lysine, and valine, which are necessary for muscle maintenance and metabolic function.
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
20.4 g · 41% DV target
0.55 g · Top 5% of fish & seafood
0.32 g · 127% DV target
326 μg · 36% DV target
2.12 mg · 14% DV target
0.24 mg · 19% DV target
Seasonality has not been estimated for this ingredient yet.
Keep in the coldest part of the fridge and consume as fresh as possible.
Meat should be removed from the shell before freezing for best quality.
Impact varies significantly by catch method; pot-caught crab is generally more sustainable than dredged varieties.
Crabs have a unique 'blue blood' due to the presence of hemocyanin, a copper-based molecule that transports oxygen throughout their bodies.