How Many Calories Are in 1 Crab? A Comprehensive Guide

January 2, 2026 •

4 min read

With approximately 80% to 85% of its calories coming from protein, crab meat is a lean, nutrient-rich seafood that's popular worldwide. However, determining the exact number of calories in a single crab is complex, as it depends heavily on the species, size, and cooking method.

Quick Summary

The calorie count for a single crab varies significantly by species and size, with estimates ranging from 70-140 calories for the edible meat of smaller crabs to hundreds for larger varieties like King crab legs. Preparation method and added ingredients like butter or sauces heavily impact the final count.

Key Points

Variable Calories: The calorie count for one crab is not a fixed number and depends heavily on its species and size.
Meat vs. Whole: Calories are concentrated in the edible meat, not the entire crab; the total calorie count depends on the meat yield.
Species Differences: King crab legs are high in meat and calories per leg, while smaller Blue crabs yield less meat and fewer calories overall.
Preparation is Key: Simple methods like steaming or boiling add almost no calories, while frying or adding butter significantly increases the total.
Nutrient-Dense: Crab is a lean source of protein and rich in vital nutrients like Vitamin B12, copper, selenium, and zinc.
Heart-Healthy Omega-3s: In addition to its low-fat content, crab meat contains beneficial omega-3 fatty acids that support heart and brain health.

Understanding Calorie Variation in Crab

Understanding the calorie count for a single crab is not as simple as looking up a single number. The final estimate depends on several key factors, most notably the species of crab and its size, which dictates the amount of edible meat you get. The calorie count is almost exclusively tied to the meat content, as the inedible shell contributes no nutritional value. Furthermore, preparation methods, from a simple steam to heavy frying, can dramatically increase the overall caloric intake.

Calorie Breakdown by Popular Crab Species

Here is a general guide to the calorie content of the edible meat from some of the most common crab types:

Dungeness Crab

A medium-sized Dungeness crab is a popular choice, typically yielding about 7 ounces (around 200 grams) of cooked meat. This serving of meat contains approximately 140 calories, most of which comes from protein, with very little fat or carbohydrates. Considering the average Dungeness crab weighs around 2 pounds (32 ounces) in total, the edible portion is only a fraction of its total weight.

King Crab

Known for its large, meaty legs, King crab offers a significant portion of protein with a minimal fat content. An average 100g serving of cooked King crab leg meat provides around 91 calories. Given that a single leg can weigh anywhere from 0.5 to 2 pounds, the calorie count per leg can range widely, potentially reaching several hundred calories for the larger ones.

Snow Crab

Snow crabs are another popular choice, particularly for their lengthy, delicate legs. A 100g serving of cooked Snow crab meat contains roughly 109 calories. Like other species, the amount of meat per cluster varies. An average mature Snow crab can weigh between 5 to 7 pounds, though most consumers purchase legs and clusters, not the whole crab.

Blue Crab

Often harvested and sold in various forms, from soft-shell to lump meat, Blue crab is a lean option. A 3-ounce portion of cooked lump Blue crab meat contains just 70 to 80 calories. The edible meat yield from a single Blue crab is considerably smaller than a Dungeness or King crab, as the average Blue crab only weighs about one-third of a pound.

The Impact of Preparation on Calories

While the crab meat itself is naturally low in calories, the way it is prepared can significantly alter its nutritional profile. Simple cooking methods like steaming or boiling are the healthiest options, adding almost no extra calories. Conversely, frying or sautéing can increase calories, especially if butter or oil is used. For example, a single tablespoon of melted butter can add over 100 calories. Creamy sauces and breading can further increase the calorie count dramatically.

A Simple Comparison of Crab Nutritional Values


Crab Species (Per 100g Edible Meat)	Calories (kcal)	Protein (g)	Fat (g)	Omega-3s (mg)
King Crab (Cooked)	91	19.3	1.5	400 (Approx)
Snow Crab (Cooked)	109	23.7	1.5	400 (Approx)
Dungeness Crab (Cooked)	70	17.1 (Approx)	1.1 (Approx)	320
Blue Crab (Cooked, Lump)	82-94	18-24	<1	400 (Approx)

Note: Nutritional values can vary slightly depending on the specific source and processing.

Tips for Healthy Crab Preparation

Keeping your crab dish light and healthy is easy by following a few simple tips:

Steam or boil: These methods require no added fats and preserve the crab's natural delicate flavor. Serving with a squeeze of fresh lemon juice is a perfect, low-calorie addition.
Use low-fat condiments: Instead of melted butter, try a light yogurt-based sauce or a simple vinaigrette. A simple mix of lemon juice, fresh herbs, and a dash of white wine vinegar works wonders.
Make a salad: Use chilled crab meat as a protein source in a fresh salad with plenty of vegetables. Use a light dressing instead of a heavy, creamy one.
Consider canned crab: For a quick meal, canned crab can be a low-calorie option, as long as it's packed in water and thoroughly drained to reduce sodium.

A Valuable Source of Essential Nutrients

Beyond its low-calorie profile, crab meat is packed with valuable vitamins and minerals. It's an excellent source of protein, which is vital for building and repairing muscle tissue. Crab is also rich in vitamin B12, crucial for red blood cell production, and provides high levels of copper, selenium, and zinc, all of which support the immune system and overall health. The omega-3 fatty acids present in crab also contribute to heart and brain health. For more general nutrition advice, the U.S. Department of Agriculture provides a wealth of information on Nutrition.gov.

Conclusion

So, how many calories are in 1 crab? The answer is: it depends. The actual calorie count is tied to the amount of edible meat and the preparation method. For a low-calorie, high-protein meal, choose a smaller species like a Blue crab and prepare it by steaming or boiling. For a larger meal, a single King or Dungeness crab can provide hundreds of calories from its abundant meat. By being mindful of the species, size, and additions like butter or sauces, you can easily control the calorie content of your delicious crab dish.

Frequently Asked Questions

Among popular species, the edible meat of the Blue crab is one of the leanest options. A 3-ounce serving of lump meat contains just 70 to 80 calories.

Yes, canned crab meat typically has a very similar calorie count to fresh crab. However, canned versions are often higher in sodium, so it is best to drain them thoroughly.

To minimize calories, opt for steaming or boiling your crab instead of frying. Use lemon juice or a light vinaigrette for flavor instead of melted butter or creamy sauces.

Crab meat does contain cholesterol, but for most people, the low-fat content means it can be included in a heart-healthy diet when consumed in moderation and prepared simply.

A single tablespoon of melted butter, a common topping for crab, can add over 100 calories to your meal. Using a lighter alternative like lemon juice or a low-fat sauce is recommended for calorie management.

Crab is generally very low in calories compared to many other types of meat and some seafoods. For instance, per 3 ounces, it has fewer calories than salmon or steak.

Yes, because crab is high in protein and low in calories, it can be a filling and nutritious addition to a weight-loss diet, provided it is prepared in a healthy manner without high-calorie sauces or fats.