Snow Crab Legs Nutrition Facts You Need to Know
April 22, 2023Snow Crab Legs Nutrition Facts & Health Benefits
Snow crab legs are one of the most nutritious shellfish available — exceptionally high in protein, very low in calories and fat, and packed with essential vitamins and minerals. Whether you’re eating them for health or pure enjoyment, here’s everything you need to know about their nutritional profile and benefits.
Snow Crab Legs Nutrition Facts
Per 3 oz (85g) Cooked Serving
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 70 | — |
| Protein | 15g | 30% |
| Total Fat | 1g | 1% |
| Saturated Fat | 0.1g | <1% |
| Carbohydrates | 0g | 0% |
| Omega-3 Fatty Acids | ~100–200mg | — |
| Cholesterol | 45mg | 15% |
| Vitamin B12 | ~3.0mcg | 125% |
| Selenium | ~35mcg | 64% |
| Zinc | ~3.5mg | 32% |
| Phosphorus | ~240mg | 19% |
| Copper | ~0.5mg | 56% |
Health Benefits of Snow Crab Legs
1. Exceptional Protein-to-Calorie Ratio
With 15g of protein and only 70 calories per serving, snow crab legs offer 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. Heart Health
Snow crab is very low in saturated fat (0.1g per serving) — the type of fat that raises blood cholesterol. While snow crab contains 45mg of dietary cholesterol, research shows dietary cholesterol from lean seafood has minimal impact on blood cholesterol for most people. Snow crab is widely considered a heart-healthy food.
3. Vitamin B12 – Energy & Nerve Health
A single 3 oz serving provides 125% of the daily recommended intake of Vitamin B12 — essential for red blood cell production, nerve function, and energy metabolism. Snow crab is one of the richest natural sources of B12 available.
4. Selenium – Antioxidant Defense
At 64% of the daily value per serving, selenium is a standout nutrient in snow crab. It acts as a powerful antioxidant, supports thyroid function, and plays a key role in immune defense and DNA repair.
5. Zinc – Immune Function
Snow crab provides 32% of the daily value for zinc per serving — important for immune function, wound healing, and hormone regulation. Zinc deficiency is common, making snow crab a valuable dietary source.
6. Copper – Iron Absorption & Collagen Production
With 56% of the daily value for copper, snow crab supports iron absorption, collagen synthesis, and cardiovascular health — nutrients often overlooked but critical for long-term wellbeing.
How to Prepare Snow Crab Legs
Steaming (Recommended)
Steaming preserves the most flavor and moisture. Add 1–2 inches of water to a large pot, bring to a boil, place crab legs in a steamer basket, cover, and steam for 5–7 minutes until heated through. Serve with melted butter and lemon.
Boiling
Place crab legs in a pot of boiling salted water and cook for 4–5 minutes until bright orange and heated through. Don’t overcook — the meat is already cooked and just needs to be reheated.
Baking
Preheat oven to 375°F. Brush crab legs with melted butter and your preferred seasonings. Bake for 12–15 minutes until hot and tender. Wrap in foil to retain moisture.
Grilling
Brush with butter and grill over medium heat for 4–5 minutes per side. Grilling adds a light char that complements the sweet, delicate flavor of snow crab.
Snow Crab vs. Other Shellfish – Nutritional Comparison
| Shellfish (3 oz cooked) | Calories | Protein | B12 % DV |
|---|---|---|---|
| Snow Crab | 70 | 15g | 125% |
| Dungeness Crab | 94 | 19g | 30% |
| King Crab | 82 | 16g | 15% |
| Lobster | 83 | 17g | 47% |
| Shrimp | 84 | 18g | 21% |
Snow crab is the lowest in calories of all major shellfish and leads significantly on Vitamin B12 content.
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- Snow Crab Legs & Clusters – Wild-Caught
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FAQ
Q: Are snow crab legs high in cholesterol?
A: Snow crab contains 45mg of cholesterol per 3 oz serving — moderate, not high. More importantly, snow crab is extremely low in saturated fat (0.1g), which is what actually raises blood cholesterol. Snow crab is considered heart-healthy by most dietary guidelines.
Q: Are snow crab legs safe to eat during pregnancy?
A: Yes — snow crab is low in mercury and safe during pregnancy when fully cooked. The FDA recommends 2–3 servings of low-mercury seafood per week for pregnant women.
Q: How do I know when snow crab legs are cooked?
A: Snow crab legs are pre-cooked before freezing — you’re reheating, not cooking from raw. They’re ready when the meat is hot throughout and the shell is bright orange. Internal temperature should reach 145°F.
Q: Are snow crab legs good for weight loss?
A: Yes — 70 calories and 15g of protein per serving makes snow crab one of the best high-protein, low-calorie foods available for weight management.
Q: How do snow crab legs compare to king crab nutritionally?
A: Snow crab is lower in calories and dramatically higher in B12 than king crab. King crab has slightly more omega-3s. Both are excellent choices depending on your health goals.
Conclusion
Snow crab legs are a nutritional standout — low in calories, high in protein, and exceptional in B12, selenium, zinc, and copper. Whether you steam, boil, bake, or grill them, they’re one of the healthiest and most delicious shellfish you can eat. Shop our wild-caught crab collection and get premium snow crab delivered to your door.