What is Healthier, Shrimp or Crab? A Nutritional Breakdown

December 12, 2025 •

4 min read

According to the USDA, a 100g serving of shrimp contains slightly fewer calories than the same serving of crab, but how do the other nutrients stack up? When deciding what is healthier, shrimp or crab, it's essential to look beyond the surface to compare their protein, fat, cholesterol, and mineral content.

Quick Summary

A nutritional comparison of shrimp and crab reveals they are both high-protein, low-fat options, but differ in specific vitamin and mineral content. Shrimp is lower in fat but has more cholesterol, while crab offers more zinc and selenium. The healthiest choice often depends on individual dietary needs and preparation methods.

Key Points

Nutrient Density: Both shrimp and crab are high-protein, low-calorie, and packed with vitamins and minerals, but their specific micronutrient profiles vary.
Fat and Cholesterol: Shrimp is lower in fat but contains more dietary cholesterol, though this has a minimal impact on blood cholesterol for most people. Crab has less cholesterol but slightly more total fat.
Key Minerals: Shrimp is a great source of iodine and selenium, while crab provides higher levels of zinc, copper, and phosphorus.
Astaxanthin in Shrimp: Shrimp contains astaxanthin, a powerful antioxidant with anti-inflammatory properties, a benefit not as prominent in crab.
Sustainability Matters: To make the healthiest and most ethical choice, consider the sourcing, as both farmed and wild-caught options have environmental impacts. Look for sustainable certifications.
Preparation is Key: The cooking method is crucial for health. Opt for grilling, steaming, or boiling to maximize benefits, as frying or rich sauces can add unnecessary unhealthy fats and calories.

Nutritional Value: A Head-to-Head Comparison

Both shrimp and crab are excellent additions to a healthy diet, providing a rich source of lean protein. However, a closer look at their nutritional profiles reveals some key differences that can influence your choice.

Protein and Calories

Shrimp generally contains a slightly higher protein concentration per 100g serving than crab, though both are considered high-protein foods. Their calorie counts are very similar and exceptionally low, making them ideal for weight management. For individuals prioritizing maximum protein per calorie, shrimp may have a slight edge, while for those seeking rich flavor with minimal impact on calorie goals, both are great options.

Fats and Cholesterol

One of the most notable differences is their fat and cholesterol content. Shrimp is known for its low total fat, containing just a trace amount of saturated fat. However, it is higher in dietary cholesterol compared to crab. Historically, this led to concerns about shrimp and heart health, but modern research indicates that dietary cholesterol has less impact on blood cholesterol levels than saturated fats. Crab, on the other hand, contains significantly less cholesterol than shrimp but slightly more total fat. Critically, this is not saturated fat, but includes heart-healthy omega-3 fatty acids.

Vitamins and Minerals

When it comes to micronutrients, the benefits of crab and shrimp are both impressive, but distinct. Shrimp is rich in selenium, iodine, vitamin B12, and the antioxidant astaxanthin, which has powerful anti-inflammatory effects. Crab is particularly noted for its high levels of zinc, selenium, copper, and vitamin B12, supporting immunity and cognitive function.

Comparison Table: Shrimp vs. Crab (per 100g, cooked)


Nutrient	Shrimp	Crab
Calories	Approx. 99 kcal	Approx. 97 kcal
Protein	Approx. 20-24g	Approx. 17-18g
Total Fat	Approx. 0.3g	Approx. 1.5g
Cholesterol	Approx. 136-161mg	Approx. 32-78mg
Omega-3s	Approx. 350-375mg (4oz)	Approx. 320-400mg (3oz)
Vitamin B12	Excellent Source	Excellent Source
Zinc	Good Source	High Source
Selenium	High Source	High Source
Sodium	Lower	Higher

Health Benefits of Shrimp

Shrimp offers several health advantages, making it a great dietary choice:

Rich in antioxidants: Shrimp is a prime source of the antioxidant astaxanthin, which helps protect cells from damage and reduces inflammation.
Thyroid support: Its high iodine content is vital for proper thyroid function, which regulates metabolism.
Excellent protein source: With high-quality protein and low calories, shrimp supports muscle repair and overall health.
Heart-healthy: Thanks to its low saturated fat content, shrimp can be part of a heart-healthy diet, despite its cholesterol level.

Health Benefits of Crab

Crab also provides a bounty of health benefits:

Immune system boost: The high zinc and selenium content in crab is crucial for strengthening the immune system.
Cognitive health: Rich in omega-3s and vitamin B12, crab supports brain health and may reduce the risk of cognitive decline.
Bone strength: As the second most abundant mineral in the body, the phosphorus found in crab is essential for strong bones and teeth.
Heart health: Its abundance of omega-3 fatty acids helps to reduce blood clotting and lower triglycerides, benefiting heart health.

Environmental and Sourcing Considerations

The origin and harvesting methods for seafood can impact both its quality and its environmental footprint. Wild-caught shrimp often face environmental concerns related to trawling, which can harm ocean habitats and result in bycatch. Conversely, farmed shrimp sometimes carry risks of antibiotic use and different environmental impacts. Crab harvesting also presents challenges, including the entanglement of other marine life in traps. For consumers, choosing sustainably sourced options is crucial. Reputable certifications, such as those from the Marine Stewardship Council (MSC), can help guide choices toward more eco-friendly options. A comprehensive guide on sustainable seafood can help you make informed decisions.

Which is Healthier for You?

Ultimately, both shrimp and crab are highly nutritious and can be healthy additions to your diet, depending on your health goals. Shrimp offers slightly more protein and less fat, making it an excellent choice for a low-fat diet. Crab, with its lower cholesterol and higher zinc content, may be preferred by those more mindful of cholesterol intake, though modern science suggests this is less of a concern than once thought.

The most important factor is preparation. Frying either crustacean or serving it with rich, buttery sauces will significantly diminish its health benefits. Choosing healthier cooking methods like steaming, grilling, or boiling, and pairing with fresh herbs and vegetables, is key to maximizing nutritional value.

Conclusion: Your Personal Choice

The verdict on what is healthier, shrimp or crab, isn't a simple one-size-fits-all answer. They are both low-calorie, high-protein sources packed with beneficial vitamins and minerals. Your best choice depends on your specific nutritional needs and culinary preferences. For a lower fat option with slightly more protein, choose shrimp. For less cholesterol and a different mineral profile, opt for crab. Regardless of your choice, prioritize healthy preparation and sustainable sourcing to reap the full benefits of these delicious crustaceans. When consumed in moderation as part of a balanced diet, both offer significant advantages for your health.

Frequently Asked Questions

For most people, the dietary cholesterol in shrimp does not significantly impact blood cholesterol levels. Research suggests that saturated and trans fats have a much greater effect on blood cholesterol.

Both can be beneficial for heart health. Crab's omega-3 fatty acids help reduce triglycerides, while shrimp's low saturated fat content supports cardiovascular health. A balanced intake of both, prepared healthily, is ideal.

Per 100g serving, shrimp typically contains a slightly higher protein load than crab, though both are excellent sources of lean, high-quality protein.

Yes, crab contains more sodium than shrimp, which is an important consideration for people managing high blood pressure.

To maximize health benefits, cook shrimp or crab by steaming, grilling, or boiling instead of frying or using heavy sauces. Seasoning with fresh herbs and spices is a healthier alternative.

Both are great for weight loss due to their low calorie and high protein content, which promotes satiety. Shrimp is slightly lower in total fat, making it a marginally better choice for those focusing on minimizing fat intake.

The primary risks are shellfish allergies, which are common. Additionally, environmental contaminants like heavy metals can accumulate, so sourcing from reputable, clean waters is important. For most people, consuming both in moderation is safe.