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.
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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.
FAQ: Dungeness Crab Legs Nutrition
Q1: How many calories are in Dungeness crab legs?
Approximately 94 calories per 3 oz (85g) cooked serving without butter or seasoning. This makes Dungeness crab one of the lowest-calorie, highest-protein seafood options available. A full Dungeness crab (approximately 2 lbs whole, yielding ~0.5 lbs of meat) provides roughly 250–300 calories of pure, nutrient-dense protein — before any butter or sauces are added.
Q2: Is Dungeness crab high in sodium?
Dungeness crab contains about 320mg of sodium per 3 oz serving naturally — approximately 14% of the daily value. This is moderate for most healthy adults. To keep sodium in check: steam or boil in plain water without added salt, use unsalted butter for dipping, and avoid pre-seasoned or brined crab products. People on strict low-sodium diets (<1,500mg/day) should factor this into their daily intake.
Q3: Is Dungeness crab good for weight loss?
Yes — Dungeness crab is an excellent weight-loss food. At 94 calories and 19g of protein per 3 oz serving, it delivers one of the best protein-to-calorie ratios of any food. High protein intake promotes satiety, preserves lean muscle mass during calorie restriction, and supports a higher metabolic rate. It's also zero carbohydrates, making it compatible with keto, paleo, and low-carb diets. The main calorie consideration is what you serve it with — butter and cream sauces add significant calories.
Q4: Is Dungeness crab high in cholesterol?
Dungeness crab contains 65mg of cholesterol per 3 oz serving (22% DV), but is extremely low in saturated fat (0.1g) — the dietary factor that most significantly raises LDL (bad) blood cholesterol. Current evidence from the American Heart Association and dietary guidelines indicates that dietary cholesterol from lean seafood like crab has minimal impact on blood cholesterol for most healthy people. Dungeness crab is widely considered a heart-healthy food and is appropriate for most heart-conscious diets.
Q5: How much omega-3 is in Dungeness crab?
Approximately 400mg of omega-3 fatty acids per 3 oz serving — one of the highest omega-3 contents among shellfish, significantly more than snow crab (~150mg) or lobster (~200mg). Dungeness crab's omega-3s are primarily EPA and DHA, the most bioavailable forms that directly support cardiovascular health, brain function, and inflammation reduction. While lower than fatty fish like salmon (~1,800mg), it's a meaningful contribution for shellfish lovers.
Q6: How does Dungeness crab compare nutritionally to king crab and snow crab?
Dungeness crab leads the major crab species on most nutritional metrics per 3 oz serving: highest protein (19g vs. 16g for king crab, 15g for snow crab), highest omega-3s (~400mg vs. ~350mg for king crab, ~150mg for snow crab), and highest selenium (73% DV vs. 40% for king crab, 64% for snow crab). King crab has slightly fewer calories (82 vs. 94). Snow crab is the leanest option at 70 calories. For overall nutritional density, Dungeness crab is the clear winner among crab species.