It wouldn’t be summer in Maryland without crabs! Atlantic Blue Crabs or Chesapeake Blue Crabs are as synonymous with Maryland as lobsters are with Maine. Crabs are also an important part of the ecosystem of the Chesapeake Bay serving as both predator and prey as well as filtration. Seafood, particularly crabs, are an important piece of the Maryland economy too, contributing about 600 million annually. Crabs, and summer crab feasts, are such an iconic part of Maryland culture that I doubt you’ve given much thought to the nutrition. I know I haven’t, and well, it’s kind of my job. So let’s take a look at the nutrition facts for this bounty of the Chesapeake.
Blue Crabs are low in calories and fat and packed with protein. A 3oz portion of crab meat has 85 Calories, 1.5g Fat, No carbohydrates, and 17g Protein. Beyond that, crabs are an exceptional source of Vit B12 and a good source of Phosphorus, Zinc, and Potassium. Crabs also have 237mg of Sodium and 85mg Cholesterol per serving. Saturated fat is more of a dietary contributor to serum levels of cholesterol than dietary cholesterol, so 85mg is not concerning. However, the sodium is worth further evaluation. It takes about a crab and a half of picked meat to get the 3oz serving. So, 6 crabs, which is more reflective of an actual portion, would be equivalent to 4 servings, and 948mg of Sodium (237mg x 4 servings). Now, that does not take into consideration seasoning and that’s where this sodium number can skyrocket. How heavily the crabs are seasoned at the time of cooking and if you are using crab seasoning as a condiment contributes significantly to the final sodium value for a serving of crabs. 2,000-4,000mg of Sodium is the suggested daily limit. Those with high blood pressure, history of heart disease or stroke, or kidney problems should use extreme caution when consuming crabs.
Mercury is often a concern around seafood consumption and crabs are no exception. Too high an intake of mercury, which is often found in trace amounts in seafood, could be damaging to the nervous system and to a developing fetus. According to a 2012 FDA report summarizing nearly 20 years of mercury research, crabs are low in mercury and have about 10% of the mercury content found in fish. Crabs were categorically evaluated to include Atlantic Blue Crabs, King Crabs, and Snow Crabs in this study, but there is no data to indicate that Blue Crabs have higher mercury content than other types of crabs. Fish that eat other fish, like shark, swordfish, tilefish, and mackerel have the highest mercury content and should be avoided during pregnancy and eaten 2 or less times per week for otherwise healthy adults.
So what’s the dietitian’s verdict on Maryland’s treasured Atlantic Blue Crab? Moderation. Crabs are a great source of protein and some key nutrients while being low in saturated fat. Mercury levels are not of concern in crabs, but remember crabs are scavengers. Their composition is dependent on their environment. Consider the amount you are consuming at one sitting and try to use seasoning sparingly in order to limit sodium. Be mindful, but you don’t need to deny yourself one of the great pleasures of summer in Maryland!
Seafood.maryland.gov
Msa.maryland.gov