Dungeness Crab Nutrition: Protein, B12, Minerals & Omega-3s
Dungeness Crab Nutrition: Protein, B12, Minerals & Omega-3s
Dungeness crab (Metacarcinus magister) is a Pacific Coast crab valued for sweet flavor and tender meat. Plain cooked Dungeness crab provides complete protein along with vitamin B12, selenium, zinc, copper and phosphorus, plus smaller amounts of EPA and DHA omega-3 fatty acids. Exact values vary by product, portion and preparation, so use the nutrition label or verified food-composition data when precise intake matters.
Shop the species: Dungeness Crab — whole crab, clusters, live crab and crab meat.
Dungeness Crab Nutrition at a Glance
Plain cooked Dungeness crab is generally protein-rich and relatively low in total fat and carbohydrate. Sodium, cholesterol and micronutrient values can vary, especially in processed, brined or seasoned products.
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Protein
Dungeness crab provides complete protein containing all essential amino acids. Protein supports normal tissue maintenance and repair, but crab should not be presented as uniquely superior to other quality protein sources.
Vitamin B12
Dungeness crab can be a rich source of vitamin B12, which is required for normal red-blood-cell formation and neurological function. A diagnosed deficiency or absorption problem requires individualized medical evaluation rather than treatment with a single food.
Selenium, Zinc and Copper
Dungeness crab contributes selenium, zinc and copper. These minerals have established roles in normal enzyme, immune, connective-tissue and metabolic processes. Their presence does not mean crab treats disease or corrects a diagnosed deficiency.
EPA and DHA Omega-3s
Dungeness crab contains EPA and DHA, although amounts vary and are generally lower than in many fatty fish. Omega-3 content should not be translated into promises that crab prevents cardiovascular disease, reduces inflammation or improves cognitive function.
Calories, Fat and Weight Management
Plain crab can fit into meals where someone wants a protein source without a large amount of added fat. It is not a weight-loss treatment; overall eating pattern, energy intake, activity, preparation and individual factors matter.
Cholesterol and Sodium
Crab naturally contains dietary cholesterol and sodium. The relevance of either depends on the total diet and individual health needs. People following a prescribed sodium, kidney or cardiovascular diet should follow individualized guidance.
Mercury and Seafood Advice
Crab appears among lower-mercury seafood choices in U.S. seafood guidance. People who are pregnant or breastfeeding and parents choosing seafood for children should follow current official recommendations for seafood variety, frequency and age-appropriate portions.
Shellfish Allergy
Dungeness crab is a crustacean shellfish and a major food allergen. People with a known crustacean shellfish allergy should avoid it unless specifically advised otherwise by their clinician.
Dungeness Crab in Active Diets
Dungeness crab can also fit into meals around training because it provides complete protein. It is not a recovery supplement, and no single food guarantees muscle growth or faster recovery. Pair crab with carbohydrate when appropriate for the training day, vegetables or fruit, and adequate fluids. Practical combinations include crab with rice, pasta, potatoes, tortillas or bread.
Picked Dungeness crab meat is convenient for bowls, pasta and salads; merus meat works when larger intact pieces matter. Overall daily protein and energy intake matter more than a rigid post-workout timing window.
Ways to Serve Dungeness Crab
- Picked crab meat with greens and a simple vinaigrette
- Crab clusters with lemon and vegetables
- Crab cakes with moderate binder and seasoning
- Crab with pasta, rice or potatoes as part of a balanced meal
For ready-to-use recipes, shop Dungeness crab meat. For the classic shell-on experience, see Dungeness crab clusters and legs.
Frequently Asked Questions
Is Dungeness crab high in protein?
It is a useful source of complete protein. The exact amount depends on the portion and product.
Is Dungeness crab a good source of vitamin B12?
Yes. Dungeness crab can provide substantial vitamin B12, although exact values vary.
Is Dungeness crab good for weight loss?
It can fit into a weight-management eating pattern, but it does not cause weight loss by itself. Portion size, preparation and the total diet matter.
Is Dungeness crab low in mercury?
Crab is included among lower-mercury seafood choices in U.S. seafood advice. Follow current official guidance for populations with special seafood recommendations.
Continue Exploring Dungeness Crab
Return to the Dungeness Crab collection for whole cooked crab, live crab, clusters and legs, picked meat and merus meat, or browse our Dungeness cooking guides and recipes.
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