Crustaceans, crab, dungeness, raw
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Dungeness crab is a prized West Coast crustacean known for its sweet, delicate, and subtly nutty flavor with a tender, flaky texture. Nutritionally, it is a lean powerhouse, delivering a high amount of protein for very few calories and minimal fat. Its clean, oceanic taste makes it a versatile star in both simple and complex dishes.
Calorie split: 86% protein · 4% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love it for its exceptional sweet, clean flavor and satisfying, meaty texture that feels indulgent yet light. It's celebrated for its versatility, shining in everything from simple steamed preparations with drawn butter to rich, creamy bisques and salads.
⚠️ Watch-outs & how to enjoy it better
As a shellfish, it is a common allergen and can cause severe reactions in sensitive individuals. Its natural sodium content is moderate, but prepared dishes like crab cakes or bisques can be high in added salt; pairing with low-sodium sides and using herbs for flavor can help manage intake.
Key benefits
- Excellent source of lean, high-quality protein
- Very low in calories and fat
- Rich in selenium and vitamin B12
- Contains omega-3 fatty acids
- Naturally low in carbohydrates
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Dungeness crab is named after the town of Dungeness, Washington, where the first commercial harvest began in the late 19th century, but the species ranges from Alaska to Baja California.
Full nutrition (USDA data · scales with serving)
| Water | 79.2 g |
| Energy | 86.0 kcal |
| Energy | 360 kj |
| Protein | 17.4 g |
| Total lipid (fat) | 0.97 g |
| Ash | 1.7 g |
| Carbohydrate, by difference | 0.74 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 46.0 mg |
| Iron, Fe | 0.37 mg |
| Magnesium, Mg | 45.0 mg |
| Phosphorus, P | 182 mg |
| Potassium, K | 354 mg |
| Sodium, Na | 295 mg |
| Zinc, Zn | 4.3 mg |
| Copper, Cu | 0.67 mg |
| Manganese, Mn | 0.08 mg |
| Selenium, Se | 37.1 ug |
| Vitamin C, total ascorbic acid | 3.5 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.17 mg |
| Niacin | 3.1 mg |
| Pantothenic acid | 0.35 mg |
| Vitamin B-6 | 0.15 mg |
| Folate, total | 44.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 44.0 ug |
| Folate, DFE | 44.0 ug |
| Vitamin B-12 | 9.0 ug |
| Vitamin A, RAE | 27.0 ug |
| Retinol | 27.0 ug |
| Vitamin A, IU | 90.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.13 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.09 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.17 g |
| MUFA 16:1 | 0.04 g |
| MUFA 18:1 | 0.09 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 0.32 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.22 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.09 g |
| Cholesterol | 59.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.24 g |
| Threonine | 0.70 g |
| Isoleucine | 0.84 g |
| Leucine | 1.4 g |
| Lysine | 1.5 g |
| Methionine | 0.49 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.73 g |
| Tyrosine | 0.58 g |
| Valine | 0.82 g |
| Arginine | 1.5 g |
| Histidine | 0.35 g |
| Alanine | 0.99 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 3.0 g |
| Glycine | 1.1 g |
| Proline | 0.57 g |
| Serine | 0.69 g |
FAQ
Is Dungeness crab high in cholesterol?
A 100g serving contains about 65mg of cholesterol, which is moderate. For most people, dietary cholesterol has a smaller impact on blood cholesterol than saturated fat, and Dungeness crab is very low in saturated fat.
How do I pick a good Dungeness crab?
If buying live, look for active crabs with all legs intact and a clean, oceanic smell. If buying cooked, the meat should be moist and sweet-smelling, not fishy or dry.
What's the best way to store leftover crab meat?
Place cooked crab meat in an airtight container and refrigerate for up to 3 days, or freeze for up to 3 months. Thaw frozen crab in the refrigerator overnight for best texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.86 kcal/g · 81% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.83 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.