Cracked Conch

Cracked Conch is a popular Bahamian dish consisting of tenderized conch meat that has been pounded or 'cracked' to soften it, then typically breaded and deep-fried until golden. It is a staple of Caribbean and coastal cuisine, often served as a crispy appetizer or main course with a squeeze of lime. The dish showcases the queen conch, a large sea snail prized for its firm, slightly sweet meat.

🍽️ Nutrition at a glance

Cracked Conch is a high-protein, low-carbohydrate dish, providing essential nutrients like iron, zinc, and vitamin B12. A typical serving contains roughly 250-350 calories, depending on the breading and cooking method.

Nutrition breakdown

Calories	300 kcal
Protein	28 g
Carbs	15 g
Fat	14 g
Fiber	1 g
Sugar	1 g
Sodium	450 mg
Iron	4.5 mg
Zinc	3.2 mg
Vitamin B12	18 mcg
Selenium	42 mcg
Phosphorus	280 mg
Magnesium	55 mg
Potassium	320 mg
Omega-3 (EPA+DHA)	0.3 g

Per 4 pieces (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, cracked conch is a symbol of Bahamian identity and is often featured in local festivals and street food. Nutritionally, conch meat is a lean source of protein and is rich in omega-3 fatty acids, which support heart health.