Crab Nutrition

Large populations of people consider crabs as the tastiest seafood, where lobsters comes a close second. Both of them offer exotic and wonderful flavours to your taste buds and not forgetting, the wide array of nutrients and minerals that they offer, specifically crabs. These sea creatures are decapods crustaceans, which mean that they have 10 legs and a hard shell around them. Crabs are one of the oldest species that can be seen throughout the world. These living beings undergo a process of molting i.e. where they shed their outer skin and swell up in size by ingesting lots of water; then they are covered by a softer shell, which hardens until the next molting stage. As such, people prefer soft-shelled crabs since they are more succulent and sweet. Nevertheless, irrespective of personal preferences, crabs have become a worldwide delicacy amongst seafood aficionados. High in essential nutrients, crabs are extremely beneficial for health. Read further to give yourself know-how about the wholesome advantages of including crab in your diet.

The crab is among the oldest species present on Earth. It is believed that the horseshoe crab dates back to over 200 million years and is thus, considered a living fossil. One of the most prominent examples of its importance is the zodiac sign Cancer, named after the constellation which resembles the outline of a crab. Amongst the all available varieties of edible crabs, most have five pairs of legs with the front legs being larger pinchers. 850 species of crab are freshwater, terrestrial or semi-terrestrial species, spread throughout the world’s tropical and semi-tropical regions. The size of crab varies from a few millimeters to few meters such as the Japanese Spider Crab that has a leg span of up to 4meters (13 ft). Among all marine crustaceans caught, farmed and consumed worldwide, the crab shares one-fifth of this, making it about 1½ million tons used annually.

• Crabs are a rich source of omega-3 fatty acids that are essential for lowering triglycerides and blood pressure, apart from reducing the risk of cardiovascular disease. In addition, these fatty acids facilitate in reducing inflammation, increasing the supply of HDL cholesterol, preventing blood clotting and strengthening resistance to infections.

• The presence of chromium in crabs works with insulin for the metabolism of sugar, thereby helping in maintaining normal blood glucose levels in the body. Crab meat is carbohydrate-free which makes it a considerable choice for diabetics.

• Crabs are also a good source of selenium, which aids in reducing oxidative damage to cells and tissues. This mineral, found in crabs, acts as an antioxidant by cancelling out the carcinogenic effects of cadmium, mercury and arsenic, known to cause tumours. Higher the levels of selenium, lower are the risks of cancer.

• Majority of the seafood have high concentrations of mercury, which are harmful for health. Fortunately, crabs are low in mercury content, blue crabs in particular, thereby making it edible.

• Crab makes excellent seafood for health conscious individuals, who control their calorie intake. Four ounces of crab meat gives only 98 calories and 2 grams of fat.

• Apart from being low in calories, crabs provide sufficient amounts of protein. For athletes and bodybuilders, they are good choice of protein.

• Crab meat contains several essential vitamins and minerals, such as vitamin B12, which is necessary for proper nerve function. These crustaceans are rich in the minerals, zinc and copper, which are important for various vital bodily functions.

• The potassium content in crab promotes the growth of healthy cells while sodium helps in regulating blood pressure.

Weight: 92 g

Crab has about 87 calories per 100 gm of weight.

• While buying crabs, make sure that they are brightly coloured and have lustrous shells and flesh.

• Remember to check that the shells, heads and tentacles are firm and intact.

• Crabs must possess a typical fresh, seawater aroma. Avoid buying those crabs that smell sour, extremely fishy or of ammonia.

• Always check for discolouration, particularly at joints of the crabs.

• Never purchase or consume whole, uncooked and dead crabs.

• Live crabs should be refrigerated and consumed as soon as possible, preferably on the same day.

• Refrigerate raw crab meat and consume within 24 hours.

• Vacuum packed crabs should be stored in a refrigerator, where they will remain fresh for about a month to six months. Once opened, use within 4 days.  

• Alternatively, you can freeze crab meat to preserve for a longer duration. For this, cook the crab and remove the meat. Place it in an airtight container and cover with light brine (4tsp of salt diluted in 1quart of water), leaving about ½ inch headspace in the container. Place in the freezer. This should last for 4 months.