Crab

Nutrition per ~85 g · a palm-sized piece (~3 oz)

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 79.

Less a 2.0 anti-nutrient penalty (high sodium).

What it feeds primary sources only

Systems

Pathways

Overview

Crab, harvested from oceans worldwide, has been a dietary staple across coastal civilizations for millennia. As a crustacean, crab delivers exceptional nutritional density: approximately 20g of complete protein per 100g with minimal fat, making it ideal for muscle maintenance and metabolic function. Its mineral profile is particularly notable, with exceptional selenium content (crucial for thyroid function and antioxidant defense), along with zinc, copper, and phosphorus. The reddish pigmentation in crab shells and meat contains astaxanthin, a carotenoid with potent antioxidant and anti-inflammatory properties that may protect against age-related cognitive decline and cardiovascular disease. Crab also provides vitamin B12 and omega-3 fatty acids (EPA and DHA, though in lower quantities than fatty fish), which support neurological health and reduce inflammation. The chitin in crab shells contains compounds that may benefit gut microbiota. For longevity, crab represents a lean protein source that supports healthy aging through muscle preservation, metabolic regulation, and antioxidant defense, while remaining low in mercury compared to many predatory fish.

Health benefits 5

Pairs with

• Pair with lemon or lime: Vitamin C enhances iron and zinc absorption from crab meat, while citric acid improves mineral bioavailability
• Pair with cruciferous vegetables (broccoli, Brussels sprouts): Synergistic antioxidant effects; sulforaphane from cruciferous vegetables and astaxanthin from crab work through complementary pathways to reduce systemic inflammation
• Pair with leafy greens (spinach, kale): Vitamin K from greens works with crab's minerals (calcium, phosphorus, magnesium) to support bone mineralization and vascular health
• Pair with olive oil: Monounsaturated fats enhance absorption of fat-soluble astaxanthin and vitamin A; polyphenols in quality olive oil add additional cardioprotective antioxidants

In the kitchen

• Select live crabs or those with minimal odor; freshness maximizes astaxanthin bioavailability and reduces bacterial contamination risk
• Boil or steam rather than frying to preserve heat-sensitive B vitamins and avoid oxidizing the omega-3 content; steaming for 15-20 minutes is optimal
• Consume the hepatopancreas (soft yellow organ) which concentrates selenium and astaxanthin, though source quality matters—only from pristine waters
• Store live crabs at 4°C (39°F) in a humid environment; consume within 1-2 days of purchase for maximum nutrient retention
• Aim for 100-150g portions (one crab serving) 2-3 times weekly as part of a rotated seafood strategy to optimize selenium intake while managing mercury and iodine balance

When to eat it midday

Protein-rich midday meals optimize muscle protein synthesis in response to morning movement and prepare for afternoon metabolic demands; timing provides extended amino acid availability for circadian protein turnover

Breaks a fast

While crab can be consumed anytime, midday consumption maximizes the anabolic window for protein synthesis and distributes selenium intake across the day for optimal thyroid hormone cycling