Understanding Your Plate: How many carbs are in Alaskan crab legs?

November 7, 2025 •

3 min read

According to nutritional data, a plain, cooked serving of Alaskan king crab leg meat contains zero grams of total carbohydrates. This makes Alaskan crab legs an exceptionally pure protein source, a key reason why many on low-carb diets, including keto, often ask how many carbs are in Alaskan crab legs?

Quick Summary

Alaskan crab legs contain virtually no carbohydrates, offering a nutrient-dense source of lean protein, healthy omega-3 fats, and essential minerals. The high protein and low fat content make it an ideal choice for low-carb and ketogenic diets. Different species, like king and snow crab, have similar, low-carb nutritional profiles.

Key Points

Carb-Free: Plain, cooked Alaskan crab legs contain zero carbohydrates, making them an excellent protein source for low-carb diets.
Nutrient-Dense: They are a rich source of lean protein, healthy omega-3 fatty acids, and key minerals like zinc and selenium.
Supports Keto Diets: The zero-carb and high-protein content aligns perfectly with ketogenic eating plans.
Vitamins & Minerals: Alaskan crab provides high levels of vitamin B12, along with copper, phosphorus, and magnesium.
Preparation Matters: The nutritional value can be affected by preparation; healthy methods like steaming or grilling are recommended over adding high-carb sauces.
Species Comparison: While both King and Snow crab are carb-free, there are slight differences in calories, fat, and protein content.

Alaskan Crab Legs: A Low-Carb Powerhouse

For those managing their carbohydrate intake, whether for a ketogenic diet or general health, Alaskan crab legs are an excellent food choice. The meat itself is a pure protein source, meaning it contains zero carbs, fiber, or sugar, as confirmed by several nutritional sources. This makes it a foundational component of many low-carb meal plans.

The nutritional benefits of Alaskan crab extend far beyond its low-carb status. It is packed with a variety of essential vitamins and minerals that support overall health. However, it is important to be mindful of its sodium content, which can be high due to its saltwater environment. The way the crab is prepared and served can significantly impact its final nutritional value, with heavy butter or high-carb sauces adding unnecessary calories and carbohydrates.

The Nutritional Profile of Alaskan Crab

An average plain serving of cooked Alaskan king crab legs offers a robust nutritional package, primarily consisting of high-quality protein with minimal fat.

Here is a breakdown of what a serving provides:

Protein: An excellent source, with one cooked leg (approx. 134g) containing around 26g of protein.
Fats: Low in total fat (around 2.1g per leg), with the majority being heart-healthy unsaturated fats, including omega-3 fatty acids.
Omega-3 Fatty Acids: Provides a significant amount of beneficial omega-3s, which are anti-inflammatory and support heart health.
Vitamins: Rich in vitamins B12, B6, folate, and C.
Minerals: A powerhouse of minerals, including zinc, selenium, copper, magnesium, and phosphorus, all of which support critical bodily functions.

King Crab vs. Snow Crab: A Nutritional Comparison

While both Alaskan king crab and snow crab are great low-carb options, they have some subtle nutritional differences.


Feature	Alaskan King Crab (approx. 1 leg/134g)	Alaskan Snow Crab (approx. 100g)	Difference
Carbohydrates	0g	0g	Both are carb-free
Calories	130 kcal	~109 kcal	King crab has slightly more calories
Protein	~26g	~23.7g	King crab is slightly higher in protein
Fat	~2.1g	~1.5g	King crab is slightly higher in fat
Cholesterol	71mg	53mg	King crab is higher in cholesterol
Texture	Firm and rich	Delicate and flakier	Both are distinct

Other Low-Carb Seafood Options

For comparison, here is a look at the carbohydrate content of other popular seafood options that also align with a low-carb diet:

Lobster: Like crab, lobster is naturally carbohydrate-free. A 4-ounce tail typically contains 0g of carbs.
Shrimp: Unprocessed shrimp also contains zero carbohydrates. A 3-ounce serving is rich in protein with no carbs.
Tuna: A 100g serving of bluefin tuna contains 0g of carbohydrates, making it another excellent low-carb protein source.
Salmon: This fatty fish contains no carbohydrates and is celebrated for its high omega-3 content.

Healthy Preparation Methods for Alaskan Crab Legs

How you prepare your crab legs can impact the final dish's carbohydrate count. To keep it low-carb and healthy, consider these methods:

Steaming: Steaming is one of the simplest and healthiest ways to cook crab legs. Place them in a steamer basket over boiling water and cook for about 5-10 minutes, depending on whether they were frozen or thawed.
Grilling: Brushing the legs with a little olive oil spray and grilling them over medium heat for several minutes per side adds a smoky flavor without extra carbs.
Baking: Place crab legs in a baking dish with a small amount of water to steam them in the oven. Cover with foil and bake at 350°F (175°C) for 15-20 minutes.

To enhance flavor without adding carbs, consider these options:

Melted butter infused with garlic and herbs (use sparingly to control fat and calories).
A squeeze of fresh lemon juice.
A sprinkle of Old Bay or Cajun seasoning.

Avoid high-carb side dishes like bread or pasta and instead pair your crab with low-carb vegetable options such as roasted asparagus, a fresh green salad, or steamed artichokes. For more nutritional details on seafood, you can visit the Nutrivore website.

Conclusion

In summary, the answer to the question, "How many carbs are in Alaskan crab legs?" is zero, making them a superb and healthy choice for anyone following a low-carb or ketogenic diet. With an impressive nutritional profile rich in protein, omega-3s, and essential vitamins and minerals, they are a delicious way to enjoy seafood. By opting for simple, healthy preparation methods and avoiding high-carb additions, you can maximize their health benefits and enjoy a guilt-free gourmet meal.

Frequently Asked Questions

Yes, Alaskan king crab legs are highly keto-friendly as they contain zero carbohydrates. They are primarily a lean protein source with minimal fat, fitting perfectly into a ketogenic diet.

No, there is no difference in the carbohydrate count. Both Alaskan king crab and snow crab meat contain zero carbohydrates when cooked plain.

The best low-carb methods for cooking crab legs are steaming, grilling, or baking. These methods do not require additional fats or high-carb sauces and preserve the crab's natural flavor.

Alaskan crab legs are an excellent source of high-quality protein, heart-healthy omega-3 fatty acids, and numerous vitamins and minerals, including vitamin B12, zinc, selenium, and copper.

You can add flavor to crab legs without increasing the carb count by using fresh lemon juice, herbs like parsley or dill, and seasonings such as Old Bay. A small amount of melted garlic butter can be used, but in moderation to control calories.

No, imitation crab meat is typically not suitable for low-carb diets. It is made from a fish paste called surimi, which contains fillers and starches that add carbohydrates.

Both Alaskan crab and lobster are naturally carb-free. They are both excellent choices for a low-carb diet, with only minor differences in their overall nutritional profile.