How much protein is in 100g of red crab meat? The definitive guide

December 6, 2025 •

3 min read

Depending on the species and preparation, a 100g serving of red crab meat typically provides between 18 and 24 grams of high-quality protein. This makes red crab an excellent source of lean protein, supporting muscle repair, and overall body function with a low-fat and low-calorie profile.

Quick Summary

A 100g serving of red crab meat contains a significant amount of protein, often ranging from 18 to over 24 grams, contingent on the specific crab species and cooking method. It is a nutritious, low-fat source of high-quality protein and essential minerals.

Key Points

High-Protein: 100g of red crab meat typically provides 18-24 grams of lean, high-quality protein, depending on the species.
Low-Calorie and Low-Fat: Red crab meat is a nutritious choice for weight management, offering significant protein with minimal calories and fat.
Rich in Micronutrients: It is an excellent source of essential vitamins like B12 and minerals such as selenium, copper, and zinc.
Supports Muscle Growth: The complete protein content makes red crab effective for muscle building and repair, especially after exercise.
Boosts Brain Health: Key nutrients like omega-3 fatty acids and vitamin B12 found in crab meat support cognitive function and may help reduce the risk of certain neurological issues.
Species-Dependent: The specific protein amount can vary based on the type of crab, such as King crab (approx. 19.3g/100g) or Snow crab (approx. 23.7g/100g).

The Protein Power of Red Crab

Red crab, encompassing various species like King crab and Atlantic deep sea red crab, is a highly nutritious seafood prized for its sweet flavor and impressive protein content. The precise amount of protein in 100g of red crab meat can vary, but it consistently ranks as a powerful protein source. For instance, data indicates that 100g of King crab contains approximately 19.35g of protein, while Snow crab can offer an even higher concentration at around 23.72g per 100g. Atlantic deep sea red crab also boasts a strong protein count, with one report showing 18g in an 85g serving, which translates to over 21g per 100g. This variation highlights the importance of considering the specific type of red crab when calculating nutritional intake, though all are undeniably beneficial for those seeking a high-protein diet.

A Complete Nutritional Profile

Beyond its protein-rich composition, red crab meat is packed with a range of other beneficial nutrients. It is a low-calorie food, with 100g containing fewer than 100 calories, and very low in fat. It provides essential vitamins and minerals crucial for health. These include a high concentration of vitamin B12, vital for nerve function and red blood cell production, as well as selenium, a powerful antioxidant that supports the immune system. Other important minerals found in red crab include zinc and copper.

Health Benefits of Red Crab Protein

The complete protein in red crab meat contains all nine essential amino acids necessary for the body. This makes it a highly effective food for:

Muscle Building and Repair: The high concentration of amino acids helps repair and build muscle tissue, making it an excellent post-workout meal option.
Weight Management: The satiating effect of protein helps you feel full longer, which can help manage calorie intake and support weight loss goals.
Bone Health: The combination of protein, calcium, and phosphorus supports bone strength and density.
Cognitive Function: Nutrients like omega-3 fatty acids and vitamin B12 contribute to a healthy brain and may reduce the risk of cognitive decline.

How Red Crab Compares to Other Seafood

To put red crab's protein content in perspective, let's compare it to other popular seafood options. While all are good sources, slight variations exist, which can influence dietary choices.


Seafood (per 100g, cooked)	Approximate Protein Content	Calories	Fat Content
Red Crab (Snow)	23.7g	~108 kcal	~1.5g
Red Crab (King)	19.3g	~91 kcal	~1.5g
Shrimp	20-24g	~99 kcal	~0.3g
Lobster	19.5-27g	~113-128 kcal	~1.2-5.8g

As the table shows, red crab is highly competitive in protein content, often rivaling or exceeding that of shrimp and lobster. It also maintains a very low-fat profile, making it a lean choice.

Incorporating Red Crab into Your Diet

There are many delicious ways to enjoy the high-protein benefits of red crab. Here are a few ideas:

In Salads: Add flaked red crab meat to a fresh salad with a light vinaigrette for a refreshing and protein-rich meal.
Crab Cakes: Make homemade crab cakes using red crab meat, and bake or pan-sear them instead of deep-frying for a healthier option.
Soups and Bisques: Stir red crab meat into a seafood bisque or soup to boost its protein and flavor.
Pasta Dishes: Toss crab meat with whole-wheat pasta, olive oil, garlic, and fresh herbs for a simple yet elegant dinner.
As a Topping: Use crab meat as a topping for baked potatoes, omelets, or avocado toast.

Conclusion

In summary, 100g of red crab meat is an excellent source of high-quality, lean protein, with the exact amount varying by species. With its high protein, low-calorie, and low-fat profile, along with a rich supply of vitamins and minerals, red crab is a superior choice for anyone looking to add more seafood to their diet. It provides numerous health benefits, from supporting muscle growth to improving cognitive function, making it a valuable addition to a balanced and nutritious eating plan. For more detailed information on specific species like the Atlantic deep sea red crab, resources from reputable seafood authorities are available.

Frequently Asked Questions

Red crab meat has a protein content that is comparable to or slightly higher than many other types of seafood, including shrimp and lobster, with the added benefit of being very low in fat.

According to nutritional data, 100g of Snow crab meat contains approximately 23.72g of protein, while 100g of King crab contains about 19.35g of protein.

Cooking does not significantly change the protein content of red crab meat itself. However, preparation methods that add fat, like deep-frying, will alter the overall nutritional profile.

Yes, like many animal-based foods, red crab meat is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own.

A 100g serving of red crab meat is generally low in calories, with cooked meat often having fewer than 100 calories, depending on the species.

The protein in red crab helps with muscle growth and repair, supports weight management through increased satiety, and contributes to the health of skin, hair, and nails.

Yes, with its very low-fat content and high protein, red crab meat is an excellent addition to a low-fat diet.