Crab Is Good For You

It’s widely known that the Food Standards Agency recommends eating 2 portions of fish per week – and living in Salcombe, this isn’t too difficult. However, we often get asked the question ‘is crab good for you? and we’re here to let you in on a little secret… crab may actually be more beneficial to human health than finfish!

The British shoreline is host to the pie crust edged brown crab (cancer Pagurus) which is caught and mostly shipped across the Channel to France and Spain. There it is consumed with gusto, mainly by us Brits abroad.

I love eating crab! Do you? Click To Tweet

So why not enjoy crab when you are in the UK? Eating a portion of this nutritious crustacean has incredible health benefits when eaten regularly. Is crab good for you? The answer is a big juicy ‘YES!’ Read on to find out the health benefits of crab.

Crab Health Benefits

1. CRAB IS A GREAT SOURCE OF PROTEIN

  • Crab is one of the best possible dietary sources of protein available. It contains almost as much protein per 100 grammes as meats without anywhere near the same levels of saturated fat, which is linked to an increased risk of heart disease.
  • The protein in crab is of high quality and, because of a lack of connective tissue, very digestible for people of all ages.

2. CRAB CONTAINS LONG-CHAIN OMEGA-3 FATTY ACIDS

  • Rich in vitamins and minerals, crab meat is also low in fat and contains Omega-3 polyunsaturated acids.
  • Helps provide protection from heart disease and aids brain development. Some research suggests that Omega-3 also inhibits aggressive behaviour.
  • And it’s not just any old Omega-3 – it’s the long chain variety. These are more beneficial to our health because they can be used immediately, unlike short-chain Omega-3 found in vegetables and oils; they need to be converted to the long chain form first which our bodies aren’t very good at.
  • 100g of crab provides a third of the UK recommended weekly intake of Omega-3.

Find out what the difference is between white and brown crab

3. CRAB CONTAINS SELENIUM

  • All shellfish are a good source of Selenium but crab meat is particularly rich in it.
  • Selenium plays a key role in the human’s antioxidant defence system, preventing damage to cells and tissues.
  • Selenium also plays an important role in the function of the immune system, in thyroid hormone metabolism and synthesis in reproduction.
  • 100g of crab meat provides 112% of the daily recommended value for men and 140% daily recommended value for women. Crab meat contains 3 times the amount of Selenium than cod and 12 times that of beef!

4. CRAB CONTAINS RIBOFLAVIN (VITAMIN B2)

  • As vitamins are water soluble, and therefore not stored in the body, they have to be obtained through our diet, such as through crab meat.
  • Riboflavin (Vitamin B2) is important in the production of steroids and red blood cells, the promotion of normal growth, and the maintenance of the skin, eyes and the nervous system.
  • Riboflavin also plays a role in iron absorption in the digestive tract and supports the activity of antioxidants.
  • And take note all you athletes and bodybuilders: turnover of Riboflavin in the human body is thought to be related to energy expenditure, and therefore physically active peoples may have an increased requirement of Riboflavin in their diet.

Check out some tasty crab recipes here

5. CRAB CONTAINS COPPER AND PHOSPHORUS

  • Crab meat contains nearly 30 times the copper found in cod and 56 times that found in salmon, chicken and beef.
  • Even though iron usually gets the spotlight, copper is involved in the absorption, storage and metabolism of iron. It is important in the formation of red blood cells and keeps bones, blood vessels, nerves and the immune system healthy.
  • Phosphorus is after calcium the second most abundant mineral in the body. It is a principal mineral of bones and teeth and is, therefore, important in skeletal health and development.
  • Phosphorus is involved in most metabolic actions in the body, including kidney functioning, cell growth and the contraction of the heart muscle. It is also involved in converting food to energy.
  • 100g of crab provides 62% of daily recommended value for adult men and women.

Do you eat crab meat as part of a healthy diet? We would love to hear about your recipes. Post them below in the comments section. Carry on crabbing!

39 Comments

  1. Herbert Eseoghene Grace

    I started crabs some years ago.
    two weeks ago i bought small quantity Of crabs to cook okro soup.
    the soup came out well.
    I used enough crayfish and yellow pepper.
    I even used perewinkle and kpomo with cowmeat.
    the result was great.
    But i notice that the crabs made me to fart quite often

    • Jahzeel

      You definitely had a concoction, so it won’t be certified that the farts came from crab. Maybe you try crab alone

    • King James

      You are a Farter!

    • Sir Fartsalot

      Sometimes we humans just fart as a cry for help. Understand your body’s needs and appreciate how the crab can create such outer body experiences.

  2. Dara

    Setting sail friday to go crabbing gor dungees and red rocks. I usually end up eating so many in four days, boiled in garlic and lemon…yum

  3. Rita

    I just prepared crab source with ugu leaf and wow…, it was great.

  4. Angela Julius

    Wao.. This article is very useful.. It never occurred to me that consumption of crab has a tremendous health benefit.. Though am not in frequent consumption of one but I will really give it a trial… Thanks for this writeup..

    • carol

      crab! every summer for 15 years,on vacation ,my husband enjoyed eating crab,at least 5 days a week,for 7 weeks.Oddly,every summer,his grey hairs grew out and the new hair,near his scalp was blonde,again.I joked that our vacations were the best stress reducer, and of course his hair returned to its youthful color.Maybe,it was simply that he was ingesting copper along with his tasty crab!Copper is used to make hair pigment in our bodies so perhaps a diet that includes copper rich foods aids in preventing grey hair.I enjoy many foods,daily, high in copper.At 66 years old,I have 20 or so grey hairs,mixed with my dark brown hair.

      • Amber

        I learned a new benefit of eating crab from you. I never knew that the hair had restored its colors. I love eating crab too. A healthy and delicious food source for me. But now I had to reduce eating shrimp. 3. I am pregnant with my child and have read some articles on seafood. It was written that I can eat no more than 2 portions of shrimp per week. https://www.kidschildrenshealth.com/can-pregnant-women-eat-crab/
        When the breastfeeding period and birth pass, we will eat the crab with the family.

  5. John Waino

    I went to a rice farm, and o my! lots of crab I saw and I decide to try it, so I cook it with spices and a little potash. wow I loved it and I keep getting them for my consumption after reading how good it us to my health

  6. Niamh

    I toast some fresh baked bread and put some olive oil and chopped garlic on it. And then I Top it all with some crab meat and it’s amazing! 🙂

  7. Quinn

    I adore crab so much being from Maryland I recall my youngster years during summer crab stands everywhere like Starbucks in wa state. I recently found king crab legs red crab …for a great deal I partake in one for sat and Sunday bfast!

    • Lawrence

      Hi ,
      I can now cook crab recipe confidently.
      My sister in law prepared it.
      I learnt from her.
      She marinated crabs by adding salt , chilly powder, turmeric . She nicely stirred it and kept it to marinate for 2 hours. Then she took a pan and poured 300ml oil . In low flame, she fried them till they start smelling crabby. Say for 30 min. There you go. Ready to eat Crab fry.
      Yummy….

  8. Miss Riss

    Great information. So glad to know my favorite food in LIFE has so many health benefits. One of the best joys in enjoying crab is in an Old Bay seasoned boil. Toss in some corn on the cob and shrimp and get to crackin’! Dip in melted butter, lemon and a pinch of garlic. Heavenly!

  9. Argha Mukherjee

    I made it yesterday.. with ginger garlic paste.. onion.. all the spices.. it came out well .. it do has great health benefits but definitely it tastes amazing…

    • N k

      Wow ,is my first time of eating crabs but they are delicious ,am just like oliver twist wanting some more every time

  10. Gert

    i grinded the crab, with garlic & ginger ,put in pot and added water with paper. I allowed it to boil and I drank it hot, main; grinding the dry one is the best because u get nothing to throw away. is very medicinal

  11. Flordeliz Hackett

    I boil crab and eat it with organic apple cider vinegar with garlic, and red pepper in it.

  12. Sammy

    I like crab,but after consuming,i use to feel a block in my chest,Im so upset.

    • Jolly Nithin

      I too felt the same when I had it last time.if u get a chance to know the reason or remedies, pls do let me know.

  13. Mahesh S

    I tried with barbeque style after that i added some salt, lemon & black pepper. Awesome with beer.

  14. Priscilla Gasiorowski

    I made a crab meat salad with pepper and mayo, it was so fluffy and amazing!

  15. Angela

    Cook king crab legs on the grill no seasonings required. About 20 to 30 minutes total. So sweet and delish….add a little butter to dip in or eat plain. I didn’t know the health benefits. So glad to know!

  16. sarpong kumankumaah

    such small small creatures have valuable health benefits, nature is wonderful, wow!! i’ii continue to crab forever, By the way what some of the side effect of eating crabs?

  17. Norma

    Where I live, I eat boiled blue crabs once a week… I have made these delicious goodies a part of my diet…

  18. Charmaine

    I am going to make crab and leek pasties this weekend – I have tried crab before but not mixed with any herbs or spices; I am very excited.

  19. big dave

    i to love crab meat i eat as many as i can but it makes me fart like crazy i have to sleep in a spare bedroom

  20. TK

    I had crab legs last night and will have more today. I was worried about cholesterol issues so I did a google search and found this article. I’m so very happy to learn of the benefits!!!

  21. Sandra Russell

    I love crab meat. Ever since I was a small child my mother used to take me crabbing. We would have it in gumbo she would fry the crabs and now I am a favorite of king crab legs with garlic butter dip. I can eat it everyday

  22. BeBe

    I simply boil the crab with a prepackaged seasoning mix for about 20-30 minute. I dip the crab in a sauce made from butter, horseradish, and squeezed lemon slices. It’s so DELICIOUS and SCRUMPTIOUS. YUMMY!!YUMMY!!!😘

  23. BbN9ja

    I made banga (palm fruit) soup with crab and some banga spices it was yummmy…. it’s finger licking… Cracking…. all the way! I love crab!

  24. Carys evans

    Crab linguine is amazing. Boil water for pasta. Dice up an onion and garlic, throw in crab and creams fraiche. Cook as long for pasta to be cooked. Merge crab and pasta, salt and pepper, and serve. Glass of wine

  25. Rez

    Im a crab eater ever! 🦀🦀🦀 Juz now i know d benefits wen i searched it. Now i know and i will not stop to luv it.
    Simple and easy recipe 1.Juz try to boil it with sprite or 7 up and eat.
    2.u can boil it with coconut milk plus cubes of pumpkin and string beans. – – – so tasty! Filipino dish 😉
    By d way, my husband is a crab hunter and im d crab eater 😂🦀🦀🦀

  26. Neelima

    Glad to know the health benefits of eating crab,now I am going to consume them confidently as they are super foods. I cooked them in Indian style by making masala for gravy with red onions,red chillies,ginger,garlic,coriander ,cumin ,grated coconut,tamirind and purée of tomoto.Great taste ,kids loved it.

  27. Kascha K

    Easy as a 32 quart steaming pot with an insert to rest the food on above the water, and 14 minutes. I enjoy both super colossal king crab and jumbo Alaskan snow crab regularly, buying in bulk 10lbs at a time. You can steam from frozen by simply washing off the frost, dropping into the steamer, and waiting about 14 minutes from frozen. Otherwise you can cook 7-10 minutes from thawed.

    I simply drop seasonings directly into the water, then steam the crab. I melt a stick of butter and about a half shot of lemon juice together for a minute in the microwave and add in some garlic and Old Bay and with the savignon blanc what could be better?

  28. Reena

    Similar to majority of seafood options, crab meat is also quite rich in omega 3 fatty acids which helps in boosting bran development, while at the same time these acids also helps in boosting protection against heart disease. Along, with that crab dishes like Devil Crab, can boost your mental health through stabilizing your mood and relieve depression and anxiety; this is done by releasing dopamine and serotonin in blood.

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