Crab is shellfish from various species – blue crab (Atlantic), Dungeness (Pacific), king crab (Alaska), snow crab (Pacific), stone crab (Florida), softshell (molting blue crab), and others. Per 3 oz cooked crab meat (~85 g) – 80-90 calories, 0 g carbohydrate, 17-20 g protein, 1 g fat (0 g saturated), 300-900 mg sodium (varies widely by type and prep), 0 sugar, 0 fiber. Very low glycemic impact – crab has zero carbs. Excellent for diabetes meal planning when prepared simply. Benefits – very high quality protein; very low fat; very low saturated fat; excellent satiety; rich in nutrients – B12 (140-300% DV per 3 oz – very high), selenium (60-85% DV), zinc (20% DV), copper (40-70% DV), magnesium, phosphorus; omega-3 fatty acids (modest); chromium (some glucose-regulation research). Concerns – sodium varies widely (cured/canned/imitation has more); cholesterol moderate (60-80 mg per 3 oz); some varieties expensive (king crab $30-60/lb); some allergy potential (major shellfish allergen); sustainability concerns (some species overfished); preparation methods affect health (butter, mayo, breading add calories). Many varieties with similar nutrition but different uses – blue crab (Atlantic/Gulf coast; ~3-4 oz total weight; sweet flavor; classic Maryland crab cakes); king crab (Alaska; very large 10+ lb; rich meaty flavor; usually sold pre-cooked frozen legs); snow crab (Pacific; sweet delicate meat; sold cooked frozen); Dungeness (Pacific Northwest; ~1.5-3 lb; sweet rich flavor); stone crab (Florida; only claws harvested; seasonal); softshell crab (molting blue crab caught during shedding; whole eaten; usually fried – limit); brown crab (European); spider crab. Nutrition all similar – high protein, very low fat. King crab slightly higher fat than others. Imitation crab (krab/surimi) – white fish (pollock) processed with starch, sugar, flavoring; NOT real crab; 13 g carb per 3 oz; less protein; significantly less nutritious. Many diabetes-friendly preparations – steamed crab (whole crab steamed with seasonings like Old Bay for blue crab; eat plain or with lemon; ZERO carbs); boiled crab in court bouillon; crab claw cocktail (cold crab with cocktail sauce – small portion sauce, watch sugar); crab salad (meat mixed with light mayo, celery, herbs, lemon – limit mayo); crab Louis salad (lettuce, crab, tomato, hard-boiled egg, vinaigrette); crab in lemon-garlic butter (watch butter portion); crab on greens with lemon-olive oil; crab-stuffed mushrooms or peppers; crab quiche (eggs provide protein); crab cakes (homemade with minimal breading, pan-fried in olive oil, not deep fried).
Crab Nutrition Per 3 oz
| Type | Calories | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|
| Blue crab meat | 85 | 0 | 17 | 300 |
| King crab | 85 | 0 | 18 | 900 (high) |
| Snow crab | 85 | 0 | 18 | 500 |
| Dungeness | 95 | 0 | 20 | 320 |
| Imitation crab (krab/surimi) | 80-100 | 13 | 7 | 500+ |
| Crab cake (regular) | 175 | 10-15 | 15 | 500 |
| Crab cake (homemade, minimal breading) | 120 | 4-6 | 17 | 250 |
Crab Variety Comparison
| Variety | Origin | Cost | Notes |
|---|---|---|---|
| Blue crab | Atlantic/Gulf | $20-40/lb | Sweet; Maryland crab cakes |
| King crab | Alaska | $30-60/lb | Very large; meaty legs |
| Snow crab | Pacific | $15-30/lb | Sweet delicate |
| Dungeness | Pacific NW | $15-30/lb live | Sweet rich flavor |
| Stone crab | Florida | Seasonal | Only claws harvested; sustainable |
| Imitation crab | N/A | $2-5/lb | NOT real crab; high carb |
Diabetes-Friendly Preparations
- Steamed crab plain with lemon (zero carbs).
- Boiled crab in court bouillon with vegetables.
- Crab claw cocktail (limit dipping sauce).
- Crab salad with celery, light mayo, herbs.
- Crab Louis salad with lettuce, tomato, egg.
- Crab in light lemon-garlic butter.
- Crab over greens with vinaigrette.
- Crab-stuffed mushrooms or peppers.
- Crab quiche with vegetables.
- Homemade crab cakes (minimal breading, pan-fried in olive oil).
- Crab benedict (whole-grain muffin half, light hollandaise).
- Crab gazpacho.
- Crab wraps with low-carb tortilla.
- Crab and avocado salad.
- Crab ceviche.
Preparations to Limit
- Crab Rangoon (cream cheese, sugar, deep-fried wonton).
- Crab dip with cream cheese.
- Crab pasta with cream sauce.
- Crab cakes deep-fried with heavy breading.
- Crab Newburg (cream and brandy sauce).
- Crab thermidor (cream and cheese).
- Imitation crab in California rolls (limit rice).
- Crab pizza with white sauce.
- Crab quesadilla (limit tortilla).
- Sweetened crab dishes (sweet chili crab).
Imitation Crab Reality Check
- NOT real crab; made from white fish (pollock).
- Surimi (Japanese term) – processed fish paste.
- 13 g carbohydrate per 3 oz from starch and sugar.
- Only 7 g protein vs 20 g real crab.
- Added sugar, salt, food coloring, flavoring.
- Less micronutrients than real crab.
- 500+ mg sodium per 3 oz typically.
- Used in California rolls, crab salad at chain restaurants.
- $2-5/lb vs $15-60/lb real crab.
- Better to spend more on smaller portions of real crab.
Sustainability
- Stone crab – very sustainable (claws regrow).
- Snow crab – generally well managed.
- Alaska king crab – relatively sustainable.
- Blue crab – sustainable when from properly managed fisheries.
- Dungeness – generally good choice.
- Check Monterey Bay Aquarium Seafood Watch.
- Marine Stewardship Council (MSC) certified.
- Local sustainable sources preferred.
The Bottom Line
Crab is shellfish from various species – blue crab (Atlantic), Dungeness (Pacific), king crab (Alaska), snow crab (Pacific), stone crab (Florida), softshell (molting blue crab), and others. Per 3 oz cooked crab meat (~85 g) – 80-90 calories, 0 g carbohydrate, 17-20 g protein, 1 g fat (0 g saturated), 300-900 mg sodium (varies widely by type and prep), 0 sugar, 0 fiber. Very low glycemic impact – crab has zero carbs. Excellent for diabetes meal planning when prepared simply. Benefits – very high quality protein; very low fat; very low saturated fat; excellent satiety; rich in nutrients – B12 (140-300% DV per 3 oz – very high), selenium (60-85% DV), zinc (20% DV), copper (40-70% DV), magnesium, phosphorus; omega-3 fatty acids (modest); chromium (some glucose-regulation research). Concerns – sodium varies widely; cholesterol moderate (60-80 mg per 3 oz); some varieties expensive (king crab $30-60/lb); allergy potential (major shellfish allergen); sustainability concerns; preparation methods affect health. Many varieties with similar nutrition – blue crab (Maryland crab cakes), king crab (Alaska), snow crab, Dungeness, stone crab, softshell. King crab slightly higher fat than others. Imitation crab (krab/surimi) NOT real crab; 13 g carb per 3 oz; less protein; significantly less nutritious. Many diabetes-friendly preparations – steamed crab plain with lemon (zero carbs); boiled crab; crab claw cocktail (small sauce portion); crab salad (light mayo); crab Louis salad; crab in light lemon-garlic butter; crab-stuffed mushrooms; crab quiche; homemade crab cakes (minimal breading, pan-fried in olive oil). Limit crab Rangoon (cream cheese + sugar + fried wonton); crab dip with cream cheese; crab pasta cream sauces; crab cakes deep-fried with heavy breading; crab Newburg/thermidor (cream-based). Imitation crab vs real – imitation has 13 g carbs vs 0 g real; only 7 g protein vs 20 g real; significantly less micronutrients. Sustainability variable – stone crab very sustainable (claws regrow), snow crab and Alaska king generally well managed; check Monterey Bay Aquarium Seafood Watch. For adults with type 2 diabetes – crab is excellent zero-carb, very high-protein, very low-fat seafood; many delicious preparations; choose real crab over imitation; watch sodium especially in king crab and processed forms; pair with vegetables for complete diabetes-friendly meal. See our broader diabetes diet guide for context.
