Are Crab Claws Low in Calories? A Detailed Nutritional Breakdown

November 14, 2025 •

3 min read

A 3-ounce serving of cooked stone crab claws contains only around 60 calories, confirming that yes, crab claws are low in calories. This makes them an excellent, nutrient-dense addition to a healthy diet, particularly for those monitoring their calorie intake.

Quick Summary

Crab claws are remarkably low in calories and fat while providing a high-quality protein source. Their rich nutritional profile includes vital vitamins and minerals, making them a healthy and satisfying option for weight management and overall wellness.

Key Points

Low Calorie: A 3-ounce serving of cooked crab claws contains only 60-70 calories, positioning it as an ideal food for managing weight.
High Protein: The meat is an excellent source of lean protein, which aids in muscle maintenance and keeps you feeling full longer.
Nutrient-Dense: Crab claws are rich in essential vitamins and minerals, including Vitamin B12, selenium, and zinc, which support overall health.
Heart-Healthy: Their high Omega-3 fatty acid content helps reduce the risk of heart disease by lowering triglycerides.
Preparation is Key: To maintain a low-calorie meal, avoid high-fat additions like butter or cream sauces and opt for steaming, boiling, or grilling.
Low in Mercury: Crab is a safer seafood option concerning mercury levels compared to many other types of fish.

The Simple Answer: Why Crab Claws are a Low-Calorie Choice

Crab claws are indeed low in calories, with their primary contribution coming from high-quality protein rather than fat or carbohydrates. The exact calorie count can vary slightly depending on the crab species, but the overall profile remains consistent across popular types like snow crab, king crab, and stone crab. For instance, a 3-ounce serving of snow crab claws contains roughly 60-70 calories, positioning it as a light yet satisfying meal component. This makes them an ideal choice for anyone on a calorie-controlled diet.

The Core Nutritional Breakdown

The nutritional benefits of crab meat extend far beyond just its low-calorie nature. A standard serving offers a powerhouse of essential nutrients:

High in Protein: Crab claws are an excellent source of lean protein. A 3-ounce portion can contain over 15 grams of protein, which is crucial for building and repairing muscle tissue and promoting satiety, helping you feel full longer.
Extremely Low in Fat: Most crab meat, including that found in the claws, contains less than 1 gram of fat per 3-ounce serving. This fat is primarily heart-healthy unsaturated fat, with minimal saturated fat.
Zero Carbohydrates: Crab claws are a zero-carb food, making them compatible with keto and other low-carbohydrate diets.
Rich in Vitamins and Minerals: Crab is packed with vital nutrients like Vitamin B12, selenium, and zinc. Vitamin B12 supports nerve function and red blood cell production, while selenium acts as a powerful antioxidant.

A Comparison of Popular Crab Claws

While all varieties are low-calorie, their nutritional values can differ slightly. Here is a comparison of calories per cooked, edible meat portion based on available nutritional data:


Crab Species	Approx. Serving Size	Approx. Calories	Key Differentiator
Snow Crab	3 oz (85g)	60-70	Very lean, high protein
Stone Crab	3 oz (85g)	60	Exceptionally low-fat
Alaskan King Crab	1 leg (134g)	130	Larger, meatier portion

Maximizing the Health Benefits Beyond Calories

Eating crab claws offers more than just weight management support. The rich nutritional profile contributes to overall health in several key areas.

List of Significant Health Benefits

Improves Heart Health: The presence of Omega-3 fatty acids helps lower triglycerides and blood pressure, reducing the risk of heart disease.
Boosts Brain Function: High levels of Omega-3s and Vitamin B12 support cognitive function and may help reduce the risk of dementia and Alzheimer's disease.
Supports the Immune System: Zinc and selenium are potent immune system boosters that help protect cells from damage and fight against illness.
Low Mercury Content: Compared to many other types of seafood, crab is considered to be low in mercury, making it a safer option for more frequent consumption.

The Calorie Pitfall: How Preparation Matters

The low-calorie nature of crab claws can be easily undermined by the cooking method and accompanying sauces. Drowning your crab in melted butter or creamy dipping sauces can add hundreds of calories and grams of saturated fat, defeating the purpose of choosing a lean protein source.

Healthy Preparation Methods

To keep your meal low in calories, consider these preparation techniques:

Steaming: This method perfectly cooks the crab while retaining all its natural flavor and nutrients.
Boiling: A classic method that requires no added fats, keeping the calorie count minimal.
Grilling: A light brushing of olive oil and a squeeze of lemon provides flavor without adding excessive calories.
Seasonings: Use calorie-free spices like Old Bay, garlic powder, or a squeeze of fresh lemon or lime juice to enhance taste.

Incorporating Crab Claws into a Healthy Diet

Crab claws are versatile and can be used in a variety of healthy meals. For a simple dinner, enjoy them steamed with a side of asparagus. For a more creative meal, pull the meat from the claws to top a fresh salad or to make light, healthy crab cakes using minimal binder. You can find many recipes for healthy seafood dishes online.

Conclusion

In summary, are crab claws low in calories? Absolutely. They represent a lean, high-protein food that is also packed with crucial vitamins and minerals. By choosing healthy cooking methods and avoiding heavy, calorie-laden sauces, crab claws can be a delicious and beneficial part of a balanced diet, offering a satisfying and guilt-free seafood experience for weight-conscious individuals and food lovers alike. Their impressive nutritional profile makes them a stellar option for promoting overall health and wellness.

Frequently Asked Questions

The calorie count depends on the type of crab, but a general estimate for one pound of unshelled crab legs and claws is around 600 calories. This is because the majority of the weight is shell, not edible meat.

Yes, crab meat is an excellent choice for weight loss. It is low in calories and fat but very high in protein, which promotes satiety and helps manage hunger.

Snow crab claws are slightly lower in calories per serving of edible meat. For example, a 3-ounce serving of cooked snow crab has 60-70 calories, while a single, meatier leg of king crab can be 130 calories.

Yes, adding butter can dramatically increase the calorie count. The low-calorie nature of the crab can be negated by dipping it in melted butter, which is high in fat and calories.

Yes, crab claws are very low in fat. A 3-ounce serving typically contains less than 1 gram of fat, making them a lean protein source.

Crab claws are packed with nutrients like Vitamin B12, selenium, and zinc, which boost the immune system and support brain and heart health through Omega-3 fatty acids.

While imitation crab can be low in calories, it is highly processed and typically contains carbohydrates and added sugar, unlike the zero-carb, natural meat of real crab claws. Real crab is nutritionally superior.