Dungeness Crab Legs Nutrition Facts & Health Benefits
April 26, 2023Dungeness Crab Legs Nutrition Facts & Health Benefits
Dungeness crab legs are one of the most prized shellfish on the West Coast — and one of the most nutritious. High in protein, rich in essential vitamins and minerals, and surprisingly low in calories, they’re a smart addition to any healthy diet. Here’s the complete nutritional breakdown.
Dungeness Crab Legs Nutrition Facts
Per 3 oz (85g) Cooked Serving
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 94 | — |
| Protein | 19g | 38% |
| Total Fat | 1.1g | 1% |
| Saturated Fat | 0.1g | <1% |
| Carbohydrates | 0g | 0% |
| Omega-3 Fatty Acids | ~400mg | — |
| Cholesterol | 65mg | 22% |
| Sodium | ~320mg | 14% |
| Vitamin B12 | ~1.0mcg | 42% |
| Selenium | ~40mcg | 73% |
| Zinc | ~4.7mg | 43% |
| Copper | ~0.6mg | 67% |
| Phosphorus | ~240mg | 19% |
Health Benefits of Dungeness Crab Legs
1. Exceptional Protein-to-Calorie Ratio
With 19g of protein and only 94 calories per serving, Dungeness crab legs deliver one of the best protein-to-calorie ratios of any seafood. They contain all essential amino acids, making them ideal for muscle building, recovery, and weight management.
2. Rich in Omega-3 Fatty Acids
Dungeness crab provides approximately 400mg of omega-3 fatty acids per serving — supporting heart health, brain function, and reducing inflammation. This is significantly more than most shellfish and comparable to many fin fish.
3. Outstanding Selenium Content
At 73% of the daily value per serving, selenium is the standout micronutrient in Dungeness crab. Selenium acts as a powerful antioxidant, supports thyroid function, and plays a key role in immune defense and DNA repair.
4. High in Zinc
Dungeness crab provides 43% of the daily value for zinc per serving — essential for immune function, wound healing, hormone regulation, and growth. Zinc deficiency is common, making Dungeness crab a valuable dietary source.
5. Excellent Source of Copper
With 67% of the daily value for copper, Dungeness crab supports iron absorption, collagen production, and cardiovascular health — nutrients often overlooked but critical for long-term wellbeing.
6. Vitamin B12 for Energy & Nerve Health
A single serving provides 42% of the daily recommended intake of Vitamin B12 — essential for red blood cell production, nerve function, and energy metabolism.
7. Heart-Healthy Despite Cholesterol
Dungeness crab contains 65mg of dietary cholesterol per serving, but is extremely low in saturated fat (0.1g) — the type of fat that actually raises blood cholesterol. Current dietary guidelines indicate that dietary cholesterol from lean seafood has minimal impact on blood cholesterol for most people. Dungeness crab is widely considered a heart-healthy food.
A Note on Sodium
Dungeness crab contains approximately 320mg of sodium per 3 oz serving naturally — about 14% of the daily value. This is moderate and manageable for most people. However, if you’re watching sodium intake:
- Avoid adding extra salt during cooking — steam or boil in plain water
- Skip salted butter dipping sauces or use unsalted butter
- Avoid pre-seasoned or brined crab products
Dungeness Crab vs. Other Shellfish
| Shellfish (3 oz cooked) | Calories | Protein | Omega-3s | Selenium % DV |
|---|---|---|---|---|
| Dungeness Crab | 94 | 19g | ~400mg | 73% |
| Snow Crab | 70 | 15g | ~150mg | 64% |
| King Crab | 82 | 16g | ~350mg | 40% |
| Lobster | 83 | 17g | ~200mg | 55% |
| Shrimp | 84 | 18g | ~300mg | 48% |
Dungeness crab leads on protein, omega-3s, and selenium among major shellfish — making it one of the most nutritionally complete options available.
Shop Wild-Caught Dungeness Crab
Global Seafoods sources wild-caught Dungeness crab and ships it frozen with dry ice to preserve peak freshness and nutritional value:
- Dungeness Crab Clusters – Wild-Caught
- Dungeness Crab Merus Meat – 5 lb
- Premium Fresh Dungeness Crab Meat – From Washington
FAQ
Q: How many calories are in Dungeness crab legs?
A: Approximately 94 calories per 3 oz (85g) cooked serving without butter or seasoning.
Q: Is Dungeness crab high in sodium?
A: Dungeness crab contains about 320mg of sodium per 3 oz serving naturally — moderate for most diets. Avoid adding extra salt or salted butter to keep sodium in check.
Q: Is Dungeness crab good for weight loss?
A: Yes — 94 calories and 19g of protein per serving makes Dungeness crab one of the best high-protein, low-calorie foods for weight management.
Q: Is Dungeness crab high in cholesterol?
A: It contains 65mg of cholesterol per serving, but is very low in saturated fat — the type that actually raises blood cholesterol. Dungeness crab is considered heart-healthy by most dietary guidelines.
Q: How much omega-3 is in Dungeness crab?
A: Approximately 400mg of omega-3 fatty acids per 3 oz serving — one of the highest omega-3 contents among shellfish.
Conclusion
Dungeness crab legs are a nutritional powerhouse — exceptional protein, outstanding selenium and zinc, meaningful omega-3s, and only 94 calories per serving. Whether you’re focused on heart health, muscle building, or simply eating well, Dungeness crab deserves a regular place on your plate. Shop our wild-caught Dungeness crab collection and get it delivered frozen to your door.