Fish and seafood · IFCT 2017
Mud crab: nutrition per 100 g
Per 100 g, mud crab gives just 45 kcal, 10.0 g protein and 0.6 g fat, according to the Indian Food Composition Tables 2017. Its 201 mg of calcium is the highest of all 41 fish and seafood, meeting 20 per cent of an adult's daily requirement. Its 3.3 mg of zinc ranks 3rd in the group, after oyster and octopus.
About mud crab
Mud crabs are the big, dark green crabs of mangroves and brackish backwaters, from the Sundarbans and Chilika to Pichavaram, the Godavari and Krishna deltas and the Kerala backwaters. IFCT 2017 analysed Scylla tranquebarica. Many are caught by mangrove fishers, others are farmed or fattened in ponds, and a large share is exported live to East Asian markets, which keeps prices high.
Bengal cooks mud crab as kakrar jhal or a rich kakrar kalia, Odisha as a spicy kankada tarkari, Andhra as peetala iguru, Tamil Nadu as nandu masala and Kerala as njandu roast or curry. The big claws hold the sweetest meat, and a single large crab can make a meal for two.
What mud crab brings to a meal
- 01
Calcium leader among seafood
Mud crab supplies 201 mg of calcium per 100 g, 1st of 41 fish and seafood and 38th of 242 foods. That meets 20 per cent of an adult's daily requirement.
- 02
Zinc and copper
At 3.3 mg of zinc per 100 g, mud crab ranks 3rd of 41 in its group and 29th of 243 foods, meeting 19 per cent of a man's need and 25 per cent of a woman's. It also gives 1.23 mg of copper.
- 03
Lowest calories in its group
With 45 kcal and 0.6 g fat per 100 g, mud crab is the lightest of the 41 fish and seafood. Its protein, 10.0 g, is modest, meeting 19 per cent of a man's daily requirement.
- 04
Magnesium, selenium and riboflavin
It gives 47 mg of magnesium, 4th of 41, 52.0 micrograms of selenium, and 0.14 mg of riboflavin, 3rd of 39 fish and seafood.
Mud 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 | 45 kcal | 2% | 3% |
| Protein | 10 g | 19% | 22% |
| Carbohydrate (available) | 0 g | ||
| Dietary fibre | 0 g | ||
| Total fat | 0.6 g | ||
| Water | 83.1 g | ||
| Fats | |||
| Saturated fat | 0.1 g | ||
| Monounsaturated fat | 0.07 g | ||
| Polyunsaturated fat | 0.13 g | ||
| Omega-3 (EPA) | 42 mg | ||
| Omega-3 (DHA) | 32 mg | ||
| Cholesterol | 7 mg | ||
| Minerals | |||
| Calcium | 201 mg | 20% | 20% |
| Iron | 0.87 mg | 5% | 3% |
| Zinc | 3.3 mg | 19% | 25% |
| Magnesium | 47 mg | 11% | 13% |
| Phosphorus | 153 mg | ||
| Potassium | 227 mg | ||
| Sodium | 305 mg | ||
| Copper | 1.23 mg | ||
| Selenium | 52 µg | ||
| Vitamins | |||
| Retinol | 8 µg | ||
| Thiamine (B1) | 0.06 mg | 3% | 4% |
| Riboflavin (B2) | 0.14 mg | 6% | 6% |
| Niacin (B3) | 0.6 mg | 3% | 4% |
| Vitamin B6 | 0.18 mg | 8% | 9% |
| Vitamin E (alpha-tocopherol) | 2.34 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. Mud crab: nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/fish-and-seafood/mud-crab/
Where mud 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 |
|---|---|---|---|
| Calcium | 201 mg | 1st of 41 | 38th of 242 |
| Zinc | 3.3 mg | 3rd of 41 | 29th of 243 |
| Vitamin E (alpha-tocopherol) | 2.34 mg | 8th of 41 | 20th of 242 |
| Riboflavin (B2) | 0.14 mg | 3rd of 39 | 52nd of 241 |
How mud crab is eaten
- Kakrar jhal: Bengali mud crab in mustard oil with onion, ginger, chilli and potato.
- Peetala iguru: Andhra crab cooked dry with onion, red chilli, coriander and garam masala.
- Njandu roast: Kerala crab in a pepper and shallot masala finished with curry leaves.
- Crack the claws lightly before cooking so the gravy seeps in and the meat is easy to pick out.
Before you plan around it
Mud crab has 305 mg of sodium per 100 g, ranking 3rd of 243 foods in IFCT 2017, before any salt is added, so people with high blood pressure or kidney disease should keep portions small. Shellfish allergy can be severe. Buy crabs live and active, cook them the same day, and avoid any that smell off. Rich Bengali kalia and butter-pepper versions add much more fat than the crab carries.
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 mud crab
Is mud crab good for calcium?
Yes. IFCT 2017 lists 201 mg of calcium per 100 g of mud crab, the most of any fish or seafood in the tables and about 20 per cent of an adult's daily requirement.
Is mud crab good for weight loss?
Mud crab is very light, at 45 kcal and 0.6 g fat per 100 g. In a curry or roast without heavy oil, it suits a weight-loss diet well.
How much protein is in mud crab?
Mud crab has 10.0 g of protein per 100 g in IFCT 2017, lower than most fish, along with useful zinc, calcium and selenium.
Related foods and tables
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Nutrition per 100 g, from IFCT 2017.
Prawns
Nutrition per 100 g, from IFCT 2017.
Tiger prawns
Nutrition per 100 g, from IFCT 2017.
Oyster
Nutrition per 100 g, from IFCT 2017.
Lobster
Nutrition per 100 g, from IFCT 2017.
Calcium content of Indian foods
Every food in the tables, ranked by calcium per 100 g.
Zinc content of Indian foods
Every food in the tables, ranked by zinc per 100 g.
Vitamin E content of Indian foods
Every food in the tables, ranked by vitamin e 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.