How Much Protein Is in a Half Pound of Snow Crab Legs?

November 14, 2025 •

3 min read

According to the Alaska Seafood Marketing Institute, a 100-gram serving of wild snow crab meat contains approximately 20 grams of protein. But when you buy a half pound of snow crab legs, a significant portion of that weight is inedible shell, so the actual protein content will be much less.

Quick Summary

A half pound of snow crab legs yields a variable amount of edible meat, typically resulting in about 15 to 25 grams of high-quality, lean protein. This protein-rich seafood also provides essential nutrients like omega-3s, B12, and selenium but can be high in sodium depending on preparation.

Key Points

Variable Protein: A half pound of snow crab legs contains 15-25 grams of protein, depending on the meat yield, as the shell is a significant portion of the total weight.
High-Quality Protein: Snow crab meat is an easily digestible, complete protein source containing all nine essential amino acids.
Rich in Nutrients: Beyond protein, snow crab is a good source of Vitamin B12, selenium, and omega-3 fatty acids.
Low in Fat: Snow crab is a lean seafood with very little fat and a low-calorie count.
High Sodium Content: Natural sodium levels in snow crab are high, a factor to consider for those on a sodium-restricted diet.
Flavor Profile: Snow crab is prized for its sweet, delicate flavor and fibrous texture.
Versatile Use: The meat can be enjoyed on its own with a simple lemon wedge or used in other recipes like crab cakes or seafood salads.

The Protein Puzzle: Separating Meat from Shell

When calculating the protein content of snow crab legs, it's crucial to distinguish between the total weight of the legs and the weight of the edible meat. A half-pound, or 8-ounce, serving of legs includes the shell, which is not consumed. The amount of meat you can extract from the shell, known as the 'yield,' varies depending on the crab's size and the ease of extraction.

Estimating Protein in a Half Pound

While the yield can differ, various nutrition sources provide helpful benchmarks. The USDA and Alaska Seafood Marketing Institute offer data for cooked snow crab meat per 100 grams (about 3.5 ounces). Using this, we can make a more accurate estimate for your half-pound serving:

USDA Standard: A 3-ounce serving of cooked snow crab meat contains roughly 15 grams of protein. This translates to about 5 grams of protein per ounce of pure meat.
Alaska Seafood Marketing Institute Data: A 100-gram serving (3.5 ounces) of wild snow crab meat contains 20 grams of protein, or approximately 5.7 grams per ounce.

Based on these figures, a half pound of snow crab legs, with a conservative yield of edible meat, will typically provide between 15 to 25 grams of protein. For example, if your 8-ounce serving of legs yields 4 to 5 ounces of pure meat, you could expect a protein total in this range.

Beyond Protein: Snow Crab's Nutritional Profile

Snow crab offers a wealth of nutritional benefits beyond its high-quality protein. It is a lean seafood, low in fat and calories, making it a great addition to a healthy diet. However, it's important to be mindful of its sodium content, which can be high, especially if served with added sauces or dips.

Key Vitamins and Minerals

Vitamin B12: Snow crab is a very good source of Vitamin B12, which is crucial for nerve function and the production of red blood cells.
Selenium: This powerful antioxidant helps protect the body against cell damage and supports immune and thyroid function.
Omega-3 Fatty Acids: This popular seafood provides heart-healthy omega-3s, which help maintain cholesterol levels.
Zinc: An important mineral for immune function and wound healing.
Copper and Phosphorus: Both minerals play a role in various bodily functions, including metabolism and energy production.

Snow Crab vs. Other Seafood Protein

To put snow crab's protein content into perspective, here is a comparison with other common protein sources per 100-gram (3.5 oz) serving of edible meat:


Food Item	Approximate Protein (per 100g)	Fat Content	Sodium Content
Snow Crab Meat	20-24g	Low (approx. 1-1.5g)	Moderate-High (approx. 393-572mg)
King Crab Meat	~18-19g	Low (approx. 1.5g)	Very High (approx. 1,070mg)
Chicken Breast (cooked)	~31g	Low-Moderate (approx. 3.6g)	Low-Moderate
Salmon (cooked)	~22g	Higher (approx. 12g)	Moderate

Getting the Most from Your Snow Crab

Beyond its nutritional value, snow crab is known for its sweet, delicate flavor and fibrous texture. Here are some tips for enjoying your snow crab legs while maximizing health benefits:

Steam, don't boil: Steaming helps retain more of the delicate flavor and nutrients compared to boiling.
Minimize butter: Traditional melted butter adds significant fat and calories. Opt for a squeeze of lemon juice, a light seasoning, or a garlic-herb dipping sauce for a healthier alternative.
Mind the sodium: Snow crab is naturally high in sodium. Consider the overall sodium content of your meal, especially if using a salty broth or seasoning.
Pair with greens: Enjoy your crab with a side of steamed vegetables or a fresh salad to round out the meal with fiber and additional nutrients.

Conclusion

While the exact protein content in a half pound of snow crab legs can vary, you can confidently expect a healthy and substantial dose of protein, likely between 15 and 25 grams of edible meat. Snow crab is a great dietary choice, offering a low-fat source of high-quality protein along with a valuable array of vitamins and minerals, including B12, selenium, and omega-3s. For the most accurate nutritional information on wild Alaskan snow crab, refer to resources like the Alaska Seafood Marketing Institute. Enjoying this delicious seafood in moderation and with healthy preparation methods is a fantastic way to boost your protein intake and enjoy its numerous health benefits.

Frequently Asked Questions

The protein amount varies because the term 'half pound of crab legs' includes the weight of the inedible shells. The actual amount of edible meat, which contains the protein, differs between crab clusters due to size and density.

Yes, wild Alaska snow crab is considered a high-quality, complete protein source, meaning it contains all nine essential amino acids that the human body cannot produce on its own.

Per 100 grams, snow crab meat often has a slightly higher protein count than king crab, though both are excellent protein sources. King crab, however, contains significantly more sodium than snow crab.

The main nutritional drawback is its naturally high sodium content, which can be a concern for individuals watching their sodium intake. This is especially true if extra salt or buttery dipping sauces are added during preparation.

To maximize health benefits, prepare snow crab by steaming or baking it. Avoid high-sodium ingredients and high-fat additions like melted butter. Opt for a squeeze of lemon or a light herb seasoning instead.

The calorie count for a half pound of snow crab legs is low, as the meat is lean. Based on a typical yield, it would be a very modest number of calories, but this increases significantly if served with butter.

While snow crab does contain some dietary cholesterol, it's typically in a lower percentage compared to other shellfish. The emphasis is on its high protein, low fat content, and other beneficial minerals.