Uncracking the Numbers: How many calories are in a Maryland steamed crab?

November 5, 2025 •

4 min read

According to Nutritionix, a 3-ounce serving of cooked blue crab meat contains approximately 87 calories, making a Maryland steamed crab a surprisingly lean and protein-packed addition to a nutrition diet. This low-calorie seafood is rich in essential nutrients, offering a satisfying meal without a heavy caloric load.

Quick Summary

The exact number of calories in a Maryland steamed crab varies based on its size and the amount of meat extracted. The meat itself is exceptionally low in calories but dense with high-quality protein, vitamins, and minerals. Simple preparation methods keep it a healthy choice.

Key Points

Low in calories: A typical 3-ounce serving of pure blue crab meat contains approximately 70-87 calories, making it a low-calorie protein source.
Varies by size and yield: The total calories depend on the size of the crab and how much meat is actually extracted; larger crabs yield more meat and calories.
Rich in protein: Crab meat is an excellent source of high-quality protein, which aids in muscle repair and satiety.
Nutrient-dense: It is packed with beneficial vitamins and minerals, including Vitamin B12, selenium, copper, and zinc.
Omega-3 source: Crab contains healthy omega-3 fatty acids that are good for heart and brain health.
Be mindful of additions: Butter and high-sodium seasonings like Old Bay will significantly increase the calorie and sodium count.
Healthy eating: To keep it healthy, use fresh lemon juice or other low-calorie seasonings and pair with vegetable-based sides.

The Caloric Breakdown: A Deeper Dive

While there's no single number for how many calories are in a Maryland steamed crab, a reliable estimate can be made based on the meat yield. A key nutritional takeaway is that crab meat is predominantly protein and water, with very little fat or carbohydrates. This makes it a very efficient source of lean energy. For a typical 3-ounce serving of pure blue crab meat, the calorie count is around 70 to 87 calories. However, the total calories depend on how many crabs you eat and what size they are.

Factors Influencing the Calorie Count

Size of the Crab: The amount of meat extracted from a crab directly affects the total calories. A medium blue crab might yield less than 50 calories of meat, while a larger, jumbo-sized crab will provide significantly more. Jumbo crabs can provide 78 calories from 3.5 ounces of meat.
The Mustard (Hepatopancreas): Many people enjoy the rich, yellowish-green substance known as “mustard,” which is the crab’s hepatopancreas. Consuming this adds to the overall calorie intake, as it is higher in fat and cholesterol than the muscle meat.
Added Condiments: The biggest variable for a steamed crab's caloric impact comes from what you add to it. A simple meal can quickly become calorie-heavy with melted butter or creamy dipping sauces. Sticking to lemon juice or a light seasoning can make a big difference.

Nutritional Benefits Beyond the Calories

Beyond its low-calorie nature, Maryland steamed crab meat is a nutritional powerhouse. It provides a dense package of essential vitamins and minerals that support overall health.

High-Quality Protein: Crab is an excellent source of high-quality protein, which is vital for building and repairing muscle tissue. A typical 3-ounce serving offers a substantial portion of your daily protein needs.
Rich in Vitamin B12: Blue crab meat is an exceptionally rich source of Vitamin B12, crucial for red blood cell formation, neurological function, and DNA synthesis.
Loaded with Selenium: This essential mineral acts as a powerful antioxidant, protecting cells from damage and supporting thyroid function and the immune system. Crab meat is particularly rich in selenium, providing a significant portion of the recommended daily intake.
Source of Omega-3 Fatty Acids: The healthy omega-3 polyunsaturated fatty acids found in crab meat contribute to heart and brain health, helping to lower triglycerides and support cognitive function.
Essential Minerals: Crab also provides key minerals like copper and zinc, which play roles in immune function, nerve health, and metabolism.

A Comparison of Crab to Other Seafood

To put the nutritional value of crab into perspective, here is a comparison of typical calories and protein per 100 grams (approx. 3.5 ounces) for different seafood items, prepared simply via steaming or baking.


Seafood Type	Calories (per 100g)	Protein (per 100g)	Notes
Maryland Blue Crab	~87 kcal	~18 g	Low-calorie, high-protein shellfish.
Salmon (Atlantic, baked)	~208 kcal	~20 g	Higher in calories due to higher fat content, but rich in Omega-3s.
Shrimp (steamed)	~99 kcal	~24 g	Slightly higher in protein and calories than crab per equal weight.
Cod (baked)	~82 kcal	~18 g	Comparable in low-calorie and high-protein content to crab.

Healthy Preparation for Your Nutrition Diet

To keep your steamed crab meal as healthy as possible, mindful preparation is key. Here are some tips for enjoying Maryland steamed crab without compromising your diet goals.

Skip the Butter: Instead of dipping your crabmeat in melted butter, try a spritz of fresh lemon juice or a dash of vinegar for a zesty flavor.
Use Old Bay Sparingly: The famous Old Bay seasoning is delicious, but it is high in sodium. Enjoy it in moderation, or look for low-sodium alternatives.
Opt for Healthy Sides: Pair your crab with steamed vegetables like corn on the cob or a fresh green salad. This adds fiber and vitamins without adding significant calories.
Mind Your Portion Size: While low in calories, consuming large quantities of anything can impact your diet. Be mindful of how much meat you consume, just as with any other meal. Portion control is always important for a balanced diet.
Reconsider the 'Mustard': If you are actively monitoring your cholesterol or fat intake, consider skipping the mustard found inside the crab.

Conclusion: The Verdict on Steamed Crabs

A Maryland steamed crab is an excellent choice for a nutrition diet due to its high protein content and very low fat and carbohydrate levels. The exact caloric intake depends on the size of the crab and the portions of meat you manage to extract. By focusing on simple preparation—like using lemon juice instead of butter—and enjoying it alongside healthy sides, you can relish this regional delicacy as a delicious and health-conscious meal. Its abundance of essential nutrients like Vitamin B12, selenium, and Omega-3s further solidify its place as a healthy seafood option.

Frequently Asked Questions

No, the steaming process itself does not add any calories to the crab. The calorie count comes from the crab meat itself and any added ingredients, such as butter or dipping sauces.

A medium-sized blue crab (Atlantic) yields less than 50 calories from the edible meat alone. However, the exact amount will depend on the specific crab's size and how much meat you extract.

Crab meat does contain cholesterol, with a 3-ounce portion providing about one-third of the daily recommended intake. However, it is very low in saturated fat, which has a greater impact on blood cholesterol levels.

Yes, the yellow-green substance known as 'mustard' is the crab's hepatopancreas and is edible. While it has a rich flavor, it is higher in fat and cholesterol than the muscle meat.

Yes, Maryland steamed crab is an excellent source of high-quality, easily digestible protein. A standard serving can provide a significant portion of your daily protein needs.

Blue crabs are naturally high in sodium, and seasoning with Old Bay further increases this. Individuals watching their sodium intake should be mindful of this and can choose to use less seasoning.

To keep steamed crab low in calories, avoid melted butter and creamy dipping sauces. A squeeze of fresh lemon juice or a dash of vinegar adds flavor without the extra calories.