Is Crab Meat Healthier Than Chicken for Your Diet?

According to the American Heart Association, seafood like crab is a healthy alternative to many cuts of meat and poultry due to its low saturated fat content. The question of whether is crab meat healthier than chicken, however, requires a closer look at their complete nutritional profiles to determine the better choice for your diet.

Quick Summary

This article provides a nutritional breakdown comparing crab and chicken, covering macronutrients, vitamins, and minerals. It explores benefits for weight management, muscle building, and heart health, helping you decide which protein source best fits your dietary needs.

Key Points

• Nutrient Superiority: Crab meat offers a richer array of minerals like selenium and copper, along with heart-healthy omega-3 fatty acids, compared to lean chicken breast.

• Protein Comparison: While both are high-protein sources, lean chicken breast generally has a slightly higher protein content per gram than crab meat.

• Fat Profile: Crab is exceptionally low in fat and almost devoid of saturated fat, giving it an advantage for those monitoring their fat intake.

• Weight Management: Both are excellent for weight loss due to high satiety from protein, but crab’s lower overall calorie count and fat content make it a superb option.

• Heart Health: The omega-3 content in crab provides superior benefits for cardiovascular health and cognitive function compared to chicken.

• Safety: Crab is a low-mercury seafood, making it a safer choice regarding heavy metal exposure.

• Cost and Versatility: Chicken is typically more affordable and versatile, making it a more accessible protein staple for everyday meals.

Crab vs. Chicken: A Detailed Nutritional Comparison

Choosing between crab and chicken is a common dilemma for health-conscious individuals. While both offer high-quality protein, their micronutrient profiles, fat content, and overall health impacts differ significantly. Crab meat, for instance, is often lauded for its rich mineral content and high levels of omega-3 fatty acids, which are crucial for brain and heart health. Conversely, lean chicken breast is a staple in many diets for its efficiency as a low-fat protein source.

The Macronutrient Showdown

On a macronutrient level, both crab and lean chicken breast are powerhouses of protein. A 3-ounce (85g) serving of grilled, skinless chicken breast contains about 26 grams of protein and less than 3 grams of fat, with zero carbohydrates. A comparable 3-ounce serving of lump crab meat offers around 20-21 grams of protein but is even lower in total fat, with less than 1 gram and virtually no saturated fat. This makes crab an exceptionally lean protein choice, with its minimal fat content being mostly healthy unsaturated fats.

Vitamins and Minerals: A Micronutrient Race

Where crab truly shines is in its mineral and vitamin content. Crab is a superb source of several vital micronutrients, often in higher concentrations than chicken. It provides exceptionally high levels of selenium, an antioxidant that protects cells from damage and supports immune function. A single serving can provide more than the daily recommended intake of selenium. Crab also offers far more copper than chicken, a mineral vital for iron absorption and immune health. In contrast, while chicken provides a good range of B vitamins, especially B6 and B12, crab also delivers impressive amounts of B12, folate, and other trace minerals like zinc and magnesium.

Heart and Brain Health

The omega-3 fatty acid content is a critical differentiator. Crab is a significant source of these polyunsaturated fats, which are well-known for their anti-inflammatory properties and benefits for heart health, including lowering triglycerides and blood pressure. Chicken, particularly lean white meat, offers negligible amounts of omega-3s. While lean chicken is low in saturated fat, the specific fatty acid profile of crab gives it an edge for cardiovascular and cognitive function. This is a major factor in the argument for why crab meat healthier than chicken for long-term health.

The Impact on Weight Management

For weight management, both are excellent options. Both provide a high-quality protein that increases satiety, helping you feel full for longer and reducing overall calorie intake. The extremely low fat and calorie count of crab make it a dream for calorie counters. That said, the versatility and lower cost of chicken make it a more accessible protein source for many looking to control their weight. For instance, skinless chicken breast can be a staple in weight loss plans due to its lean nature.

Potential Downsides

No food is without its potential drawbacks. For crab, the primary concern for some is its cholesterol and sodium content, though the impact of dietary cholesterol on blood cholesterol levels is less of a concern than saturated and trans fats. Certain brown crab meat can also contain higher levels of cadmium, so sourcing from reputable suppliers is wise. Chicken, while generally safe, can become unhealthy if prepared improperly (e.g., deep-frying) or if higher-fat cuts like dark meat are consumed in excess. There is also the potential for foodborne illness if not handled and cooked correctly.

Which is healthier for you?

Ultimately, both crab and chicken can be part of a healthy diet, but the "healthier" choice depends on your specific nutritional needs and goals. If you are seeking the highest concentration of beneficial minerals like selenium and copper, along with heart-healthy omega-3 fatty acids, crab is the superior option. Its naturally lower fat profile is also a significant advantage. If you prioritize budget-friendliness, versatility, and an accessible source of lean protein for daily muscle maintenance, chicken is an unbeatable choice. The most balanced approach for many is to include both in their diet to get the benefits of each.

Feature	Crab Meat	Lean Chicken Breast
Protein	High (Approx. 20-21g per 85g)	High (Approx. 26g per 85g)
Saturated Fat	Very low (under 1g per 85g)	Low (under 1g per 85g)
Omega-3s	Rich source	Negligible amount
Selenium	Exceptionally High	High
Copper	Significantly higher	Lower
Zinc	Good source	Good source
Vitamin B12	Excellent source	Good source
Cholesterol	Moderate, varies by species	Moderate
Cost	Typically higher	Typically lower
Digestion	Easier to digest	Digested normally

Conclusion: Making Your Choice

While lean chicken breast is a reliable, low-fat protein for general health and budget, crab offers a compelling nutritional package, especially for those seeking potent antioxidants, unique trace minerals, and significant omega-3 fatty acids. Is crab meat healthier than chicken is best answered by considering your personal health priorities. For enhancing brain and heart health with anti-inflammatory omega-3s, crab holds an advantage. However, for a foundational, high-protein staple, chicken remains a highly effective and versatile choice. Incorporating both into a diverse and balanced diet is arguably the best strategy for reaping a wider range of nutritional benefits.

Frequently Asked Questions

Is crab meat high in cholesterol?

While crab meat does contain cholesterol, with a 3-ounce portion having around 71 mg, its low content of saturated and trans fats means it has less impact on blood cholesterol than many other animal proteins.

Is crab or chicken better for weight loss?

Both are excellent for weight loss due to their high protein content, which promotes satiety. Crab has a slight edge in being lower in calories per serving, but lean chicken is also a fantastic and versatile low-calorie option.

Is crab meat high in mercury?

No, crab is considered one of the safer seafood options with low mercury levels, especially compared to larger, predatory fish like swordfish or tuna.

Which provides more protein, crab or chicken?

Lean chicken breast typically provides slightly more protein per serving. For example, 3 ounces of skinless chicken breast have about 26g of protein, while the same amount of crab has about 20-21g.

What are the main health benefits of crab meat?

Crab meat is rich in omega-3 fatty acids, selenium, copper, and vitamin B12, which support brain function, heart health, and the immune system.

Is chicken or crab easier to digest?

Due to fewer connective tissues, seafood like crab is easier for the body to digest than animal protein like chicken.

Can pregnant women safely eat crab?

Yes, due to its low mercury content, crab is considered a safe and nutritious option for pregnant women.

Citations

• farm-2-market. Five Big Health Benefits of Eating Crab. (Jan 11, 2021). Retrieved from https://farm-2-market.com/blogs/blog/five-big-health-benefits-of-eating-crab.
• Chicken of the Sea Frozen Foods. Get to Know Crab Nutrition. (Mar 04, 2024). Retrieved from https://b2b.chickenofthesea.com/foodservice/blog/get-to-know-crab-nutrition/.
• TNAU Agritech Portal. Nutritional composition & Health Benefits of Crab. Retrieved from https://agritech.tnau.ac.in/postharvest/pht_seafoods_crab_nutri.html.
• LOCAL Life SC. The health benefits of crab. Retrieved from https://www.locallifesc.com/the-health-benefits-of-crab/.
• Summer Shack. Health Benefits of Eating Crab. (Aug 09, 2021). Retrieved from https://www.summershackrestaurant.com/news-item/health-benefits-of-eating-crab/.
• Verywell Fit. Chicken Breast Macros, Calories, Nutrition Facts, and Benefits. (Jan 04, 2024). Retrieved from https://www.verywellfit.com/how-many-calories-in-chicken-breast-3495665.
• Swolverine. Is Crab Good for Weight Loss | Crab Meat Nutrition & Benefits. (Aug 08, 2022). Retrieved from https://swolverine.com/blogs/blog/crab-benefits.
• WebMD. Crab: Are There Health Benefits? (Jan 23, 2025). Retrieved from https://www.webmd.com/diet/health-benefits-crab.
• MedicineNet. Which Fish Have the Highest and Lowest Mercury Levels?. (Jan 04, 2023). Retrieved from https://www.medicinenet.com/which_fish_have_highest_and_lowest_mercury_levels/article.htm.
• Captain Stone Crab. Guide To Crab Meat Nutrition and Benefits. (Sep 22, 2023). Retrieved from https://captainstonecrab.com/blogs/news/crab-meat-nutrition.

Frequently Asked Questions

Is crab or chicken a better source of lean protein?

Both are excellent sources of lean protein, but lean, skinless chicken breast has a slightly higher protein-to-fat ratio. Crab, however, contains even less overall fat.

Does crab meat contain omega-3 fatty acids?

Yes, crab meat is a good source of omega-3 fatty acids, which are beneficial for heart and brain health, an advantage not found in most chicken.

Which has more vitamins, crab or chicken?

Crab has a more diverse and higher concentration of certain minerals and vitamins, including selenium, copper, zinc, and Vitamin B12, while chicken is also a great source of B vitamins.

Is crab meat suitable for a low-calorie diet?

Yes, crab meat is very low in calories and fat while being high in protein, making it an ideal choice for managing calorie intake and promoting satiety.

Is crab meat difficult to digest?

No, crab and other seafood are actually easier to digest than most animal proteins like chicken because they contain fewer connective tissues.

What is the main nutritional advantage of crab over chicken?

The primary advantage of crab over chicken is its richer content of beneficial micronutrients, particularly its high levels of omega-3s, selenium, and copper.

Can I eat both crab and chicken for a balanced diet?

Yes, incorporating both crab and chicken into your diet is an excellent strategy. This approach allows you to benefit from the lean protein of both while gaining a broader range of nutrients from each source.