Fish and seafood · IFCT 2017
Crab: nutrition per 100 g
Per 100 g, crab gives 82 kcal, 10.2 g protein and 1.4 g fat, according to the Indian Food Composition Tables 2017. It stands out for two things: 6.33 mg of vitamin E, the most of any fish or seafood and 6th of 242 foods, and 128 mg of calcium, 3rd of 41 in its group. It is also naturally salty, with 244 mg of sodium.
About crab
Crab is cooked along every Indian coast and backwater. Kerala has njandu roast and njandu curry, Chettinad homes make a fiery nandu masala and a peppery nandu rasam for colds, Mangaluru and Goa cook kurlya in coconut masala or as xec xec, Mumbai makes khekda curry, Bengal kakrar jhal and Andhra peetala iguru. Crabs are usually bought live and cleaned at home or by the fishmonger.
IFCT 2017 lists three crab entries. The general crab used for this page has 10.2 g protein and 128 mg calcium per 100 g. Sea crab is leaner and higher in protein, at 68 kcal, 15.4 g protein and a striking 333 mg calcium. A second crab sample in the freshwater section has 78 kcal, 13.2 g protein and 199 mg calcium. The calcium comes partly from shell fragments that are hard to separate from the meat.
What crab brings to a meal
- 01
Most vitamin E of any seafood
Crab carries 6.33 mg of vitamin E per 100 g, 1st of 41 fish and seafood and 6th of 242 foods in IFCT 2017. Vitamin E helps protect cell membranes from oxidative damage.
- 02
Calcium
At 128 mg of calcium per 100 g, crab ranks 3rd of 41 in its group and 57th of 242 foods, meeting 13 per cent of an adult's daily requirement. Sea crab reads 333 mg.
- 03
Light and lean
Crab has 82 kcal and 1.4 g fat per 100 g. Its protein, 10.2 g, is lower than most fish and meets 19 per cent of a man's daily requirement.
- 04
Omega-3 and riboflavin
It carries 108 mg of DHA and 83 mg of EPA per 100 g, and its riboflavin, 0.1 mg, ranks 5th of 39 fish and seafood.
Crab nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 82 kcal | 4% | 5% |
| Protein | 10.2 g | 19% | 22% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 1.4 g | ||
| Water | 79.8 g | ||
| Fats | |||
| Saturated fat | 0.21 g | ||
| Monounsaturated fat | 0.14 g | ||
| Polyunsaturated fat | 0.26 g | ||
| Omega-3 (EPA) | 83 mg | ||
| Omega-3 (DHA) | 108 mg | ||
| Cholesterol | 54 mg | ||
| Minerals | |||
| Calcium | 128 mg | 13% | 13% |
| Iron | 1.1 mg | 6% | 4% |
| Zinc | 0.76 mg | 4% | 6% |
| Magnesium | 38 mg | 9% | 10% |
| Phosphorus | 100 mg | ||
| Potassium | 171 mg | ||
| Sodium | 244 mg | ||
| Copper | 0.42 mg | ||
| Selenium | 34.8 µg | ||
| Vitamins | |||
| Retinol | 2 µg | ||
| Thiamine (B1) | 0.01 mg | 1% | 1% |
| Riboflavin (B2) | 0.1 mg | 4% | 4% |
| Niacin (B3) | 1.66 mg | 9% | 12% |
| Vitamin B6 | 0.12 mg | 5% | 6% |
| Vitamin E (alpha-tocopherol) | 6.33 mg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Crab: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/crab/
Where crab sits among Indian foods
Ranked per 100 g against the other 40 fish and seafood and every food in the tables.
| Nutrient | Per 100 g | In fish and seafood | Among all foods |
|---|---|---|---|
| Vitamin E (alpha-tocopherol) | 6.33 mg | 1st of 41 | 6th of 242 |
| Calcium | 128 mg | 3rd of 41 | 57th of 242 |
| Riboflavin (B2) | 0.1 mg | 5th of 39 | 78th of 241 |
| Protein | 10.2 g | 39th of 41 | 95th of 243 |
| Zinc | 0.76 mg | 16th of 41 | 104th of 243 |
Every form of crab in IFCT 2017
The tables analyse these separately. The figures above are for the row marked first.
| Form | Energy | Protein | Fibre | Iron | Calcium |
|---|---|---|---|---|---|
| Crab (shown above) | 82 kcal | 10.2 g | 0 g | 1.1 mg | 128 mg |
| Sea | 68 kcal | 15.4 g | 0 g | 0.98 mg | 333 mg |
| Crab | 78 kcal | 13.2 g | 0 g | 1.1 mg | 199 mg |
How crab is eaten
- Njandu roast: Kerala crab cooked down with shallots, pepper, chilli and coconut oil until the masala clings to the shells.
- Nandu rasam: Chettinad crab broth with pepper, cumin, garlic and tamarind, sipped hot.
- Kakrar jhal: Bengali crab in a mustard and chilli gravy with potatoes.
- Xec xec: Goan crab in a dark roasted coconut masala.
- Crack the claws before cooking so the masala reaches the meat inside.
Before you plan around it
Shellfish allergy is common and can be severe, so anyone with a known reaction should avoid crab entirely. Crab has 244 mg of sodium per 100 g, ranking 4th of 243 foods, before any salt goes in, which matters for people with high blood pressure. Buy crabs live and heavy for their size, cook them the same day, and discard any that died before cooking.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about crab
Is crab good for calcium?
Yes. IFCT 2017 lists 128 mg of calcium per 100 g of crab, 3rd among fish and seafood, and sea crab reaches 333 mg. Some of that calcium comes from fine shell pieces.
How much protein is in crab?
The general crab entry in IFCT 2017 has 10.2 g of protein per 100 g. Sea crab has 15.4 g and the freshwater sample 13.2 g, all with very little fat.
Is crab high in cholesterol?
Crab has 54 mg of cholesterol per 100 g, ranking 17th of 41 fish and seafood, and very little saturated fat. For most people it fits a heart-healthy diet when not cooked in lots of butter or oil.
Is crab soup good for a cold?
Nandu rasam is a traditional Tamil remedy because it is hot, peppery and comforting. It can help someone feel better, but it does not shorten a cold; rest and fluids still matter most.
Related foods and tables
Mud crab
Nutrition per 100 g, from IFCT 2017.
Prawns
Nutrition per 100 g, from IFCT 2017.
Lobster
Nutrition per 100 g, from IFCT 2017.
Tiger prawns
Nutrition per 100 g, from IFCT 2017.
Clam
Nutrition per 100 g, from IFCT 2017.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e per 100 g.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
Riboflavin (vitamin B2) content of Indian foods
Every food in the tables, ranked by riboflavin (vitamin b2) per 100 g.
All fish and seafood
41 foods in this group, compared.
Learn to use this data
Certification in Nutrition
Reading food composition tables and turning them into meal plans is taught in this NNWA course.