Crustaceans, crayfish, mixed species, wild, cooked, moist heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Wild crayfish, cooked by moist heat, offers a sweet, delicate flavor with a firm yet tender texture reminiscent of lobster but more subtle. This lean protein powerhouse packs over 16 grams of high-quality protein per 100 grams with virtually no fat or carbohydrates, making it an exceptionally clean source of nutrition.
Calorie split: 86% protein · 0% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People adore crayfish for its sweet, succulent meat that's fun to crack open and eat, embodying communal, celebratory feasts. Its versatility shines in everything from spicy boils to delicate pastas, making it a beloved centerpiece in many cuisines.
⚠️ Watch-outs & how to enjoy it better
As a shellfish, crayfish is a common allergen and must be avoided by those with shellfish allergies. Its mild flavor can be overwhelmed by heavy sauces, and it's often prepared in high-sodium boils; to counteract this, pair with fresh, acidic sides like lemon or vinegar-based slaws and control portion sizes in seasoned broths.
Key benefits
- Excellent source of complete, lean protein for muscle maintenance
- Naturally very low in calories, fat, and carbohydrates
- Provides essential minerals like selenium and zinc
- Contains omega-3 fatty acids for heart and brain health
- A sustainable, wild-caught seafood option
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Louisiana's annual crawfish season is so culturally significant that the state's official crustacean is the crawfish, and it's celebrated with festivals where over 100 million pounds are consumed.
Full nutrition (USDA data · scales with serving)
| Water | 79.4 g |
| Energy | 82.0 kcal |
| Energy | 343 kj |
| Protein | 16.8 g |
| Total lipid (fat) | 1.2 g |
| Ash | 1.2 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 60.0 mg |
| Iron, Fe | 0.83 mg |
| Magnesium, Mg | 33.0 mg |
| Phosphorus, P | 270 mg |
| Potassium, K | 296 mg |
| Sodium, Na | 94.0 mg |
| Zinc, Zn | 1.8 mg |
| Copper, Cu | 0.69 mg |
| Manganese, Mn | 0.52 mg |
| Selenium, Se | 36.7 ug |
| Vitamin C, total ascorbic acid | 0.90 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.09 mg |
| Niacin | 2.3 mg |
| Pantothenic acid | 0.58 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 44.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 44.0 ug |
| Folate, DFE | 44.0 ug |
| Choline, total | 80.9 mg |
| Vitamin B-12 | 2.1 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 15.0 ug |
| Retinol | 15.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 50.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.5 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.18 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.11 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 0.24 g |
| MUFA 16:1 | 0.03 g |
| MUFA 18:1 | 0.15 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.05 g |
| Fatty acids, total polyunsaturated | 0.37 g |
| PUFA 18:2 | 0.09 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.06 g |
| PUFA 20:5 n-3 (EPA) | 0.12 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.05 g |
| Cholesterol | 133 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.23 g |
| Threonine | 0.68 g |
| Isoleucine | 0.81 g |
| Leucine | 1.3 g |
| Lysine | 1.5 g |
| Methionine | 0.47 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.71 g |
| Tyrosine | 0.56 g |
| Valine | 0.79 g |
| Arginine | 1.5 g |
| Histidine | 0.34 g |
| Alanine | 0.95 g |
| Aspartic acid | 1.7 g |
| Glutamic acid | 2.9 g |
| Glycine | 1.0 g |
| Proline | 0.55 g |
| Serine | 0.66 g |
FAQ
How is crayfish different from lobster?
Crayfish are freshwater crustaceans, smaller than marine lobsters, with a milder, sweeter flavor and a more tender texture. Nutritionally, they are very similar but lower in calories and fat.
Is cooked crayfish safe for everyone?
No, it's a common shellfish allergen. Those with allergies must avoid it. For others, ensure it's fully cooked to avoid foodborne illness, and be mindful of high sodium if boiled in seasoned water.
What's the best way to cook crayfish to preserve nutrients?
Moist-heat methods like steaming or boiling are ideal, as they cook the meat quickly without adding fat. Overcooking can make the texture rubbery, so cook just until the shells turn bright red.
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 0.82 kcal/g · 82% 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: 0.32 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.