Are Shrimp and Crab High in Protein?

December 11, 2025 •

4 min read

According to the USDA, a 100-gram serving of cooked shrimp contains 24 grams of protein, while crab provides 17 to 24 grams, confirming that shrimp and crab are high in protein. These popular shellfish are not only excellent protein sources but also come packed with beneficial vitamins and minerals.

Quick Summary

This article provides a nutritional comparison of shrimp and crab, detailing their protein content, calorie count, and micronutrients. It also explores the health benefits of including these shellfish in your diet and offers safe consumption guidelines.

Key Points

High-Quality Protein: Both shrimp and crab are excellent sources of high-quality, complete protein, providing all essential amino acids.
Nutrient-Dense: They are rich in micronutrients like selenium, zinc, Vitamin B12, and omega-3 fatty acids, which benefit brain, heart, and immune health.
Low in Fat: Both are very low in fat, making them ideal for lean protein diets. Shrimp has a particularly low fat content.
Supports Weight Management: Their high protein and low-calorie profile helps increase satiety, aiding in weight loss or maintenance.
Cholesterol Differences: Shrimp contains higher dietary cholesterol, but its low saturated fat content means it doesn't significantly impact blood cholesterol for most people. Crab has lower cholesterol.
Cooking Matters: The health benefits are maximized with healthy cooking methods like steaming, grilling, or baking, as frying adds unhealthy fats.
Sourcing is Important: Choose sustainably sourced seafood to minimize environmental impact and potential contaminants.

Nutritional Breakdown of Shrimp and Crab

When evaluating if shrimp and crab are high in protein, it's essential to look at the detailed nutritional data. Both shellfish are renowned for being lean protein sources, meaning they deliver a significant amount of protein without a high fat content. However, their specific nutritional profiles do show some variations. On average, a 100-gram (about 3.5 ounces) serving of cooked shrimp contains around 24 grams of protein, making it an incredibly protein-dense food. A similar serving size of cooked crab meat, depending on the species, can offer between 17 to 24 grams of protein, with snow crab often having slightly more than king crab.

Beyond the Protein: Key Vitamins and Minerals

While protein is a major draw, shrimp and crab also supply a wealth of micronutrients vital for overall health.

Shrimp:
- Selenium: A powerful antioxidant that supports thyroid function and DNA synthesis. A 3-ounce serving can provide over 75% of your Daily Value (DV).
- Vitamin B12: Essential for nerve function and red blood cell production. A 3-ounce serving provides over 50% of your DV.
- Phosphorus: Important for bone health.
- Choline: Needed for brain health and memory.
- Iodine: A mineral critical for thyroid hormones.
Crab:
- Selenium and Zinc: Supports immune function and acts as an antioxidant.
- Vitamin B12: Often a richer source than shrimp, vital for neurological function.
- Copper: Essential for collagen production, supporting skin health.
- Omega-3 Fatty Acids: Contribute to heart and brain health.

Health Benefits of Adding Shrimp and Crab to Your Diet

Incorporating these high-protein shellfish into your diet can lead to several health advantages. Their lean protein content makes them excellent for weight management, as protein promotes satiety and helps build and repair muscles. The high levels of omega-3 fatty acids in both shrimp and crab are beneficial for heart health by reducing inflammation. Furthermore, the antioxidants like selenium and astaxanthin (found in shrimp) help protect the body's cells from damage. The combination of nutrients, including B vitamins and choline, also supports cognitive function and brain health.

Potential Risks and Safe Consumption

Despite their benefits, there are potential drawbacks to consider. Shellfish are a common food allergen, and some people may experience adverse reactions. It's also important to be mindful of preparation methods. Frying or breading shellfish adds unhealthy fats and calories, negating many of the inherent health benefits. As with any seafood, there's a risk of contamination from heavy metals or foodborne illness if not sourced or cooked properly. For most healthy individuals, moderate consumption is safe and recommended.

Comparison: Shrimp vs. Crab


Feature	Cooked Shrimp (per 100g)	Cooked Crab (per 100g)
Protein	~24g	~17-24g
Calories	~99 kcal	~91-109 kcal
Fat	~0.3g	~1.5g
Omega-3s	Present, but typically less than crab	Rich source
Selenium	Rich source (~77% DV per 3oz)	Rich source
Vitamin B12	Rich source (~59% DV per 3oz)	Often a richer source
Cholesterol	Higher (~189mg)	Lower (~53-97mg)

Conclusion: Making the Most of These Protein-Rich Shellfish

In conclusion, shrimp and crab are both excellent sources of high-quality protein, low in fat, and packed with essential nutrients like selenium, zinc, and vitamin B12. While shrimp may offer a slightly higher protein-to-fat ratio and is a stellar source of selenium, crab often contains more omega-3s and can provide higher levels of Vitamin B12. For most people, incorporating both into a balanced diet is a smart choice. To maximize their health benefits, opt for healthier cooking methods like steaming, grilling, or baking, and enjoy them as part of a varied and nutritious meal plan. Always be mindful of potential allergens and the source of your seafood to ensure safe consumption.

Shrimp is a fabulous source of lean protein, and it can replace other protein sources that may not be as heart-healthy.

Considerations for Sourcing and Sustainability

As consumers, making informed choices about where our food comes from is important. The sourcing of shrimp and crab can have different environmental impacts. Farmed shrimp is widely available, but some varieties may carry a risk of antibiotic residue, while wild-caught shrimp can have environmental consequences due to fishing practices. Opting for domestically sourced seafood or products certified for sustainability can help mitigate these concerns. Reputable organizations provide guidelines to help consumers choose the most sustainable seafood options available. For those with shellfish allergies, or for anyone concerned about contaminants, understanding the sourcing is crucial for health and peace of mind. Prioritizing sustainable and responsibly harvested seafood supports both your well-being and the health of our oceans.

The Role of Shrimp and Crab in Weight Management

For individuals focused on weight management, shrimp and crab can be valuable dietary staples. Their high protein and low-calorie content make them a filling and satisfying food without excessive fat. Protein-rich meals help increase satiety, which can prevent overeating and reduce overall calorie intake. Including these lean protein sources in salads, stir-fries, or grilled dishes provides a flavorful way to support weight loss or maintenance goals. The low carbohydrate count also makes them suitable for low-carb or ketogenic diet plans. Paired with vegetables and healthy grains, they form a balanced meal that supports a healthy metabolism.

Frequently Asked Questions

Shrimp typically contains slightly more protein per 100-gram serving than crab. A 100-gram serving of cooked shrimp has about 24g of protein, while crab can range from 17g to 24g, depending on the species.

Shrimp is higher in dietary cholesterol, but modern research suggests that for most people, the low saturated fat content in shellfish means it does not significantly raise blood cholesterol levels. Crab has lower cholesterol than shrimp.

Both shellfish are rich in nutrients that support brain health (omega-3s, B12), heart health (omega-3s), and immune function (zinc, selenium). They also provide lean protein for muscle repair and weight management.

Yes, there is a risk of allergic reactions, as shellfish is a common allergen. Additionally, contamination from heavy metals or foodborne illness can occur if seafood is not sourced or cooked properly, so moderate and safe consumption is advised.

For optimal nutrition, it's best to steam, grill, or bake shrimp and crab. Avoid frying or breading, which adds unnecessary fats and calories.

Yes, generally speaking, crab is a richer source of beneficial omega-3 fatty acids compared to shrimp, contributing to better heart and brain health.

Absolutely. Both are low in calories and high in protein, making them excellent choices for low-calorie diets. The protein content helps you feel full and satisfied.

Look for products certified for sustainability by organizations that monitor fishing and aquaculture practices. Choosing domestically sourced seafood can also help ensure stricter environmental standards.