Dungeness crab is a popular seafood delicacy that's low in calories and high in nutrients. One whole Dungeness crab, weighing 163 g, contains around 140 calories. It's a great option for those watching their calorie intake but still want to reap the benefits of seafood.

Apart from its low-calorie count, Dungeness crab is packed with essential nutrients that your body needs to function optimally. It contains high levels of protein, vitamins, and minerals that are crucial for good health.

In this article, we'll dive deeper into the nutrient value and health benefits of Dungeness crab, its serving size, calorie count, and how to prepare and cook it.

Nutrient Value

Dungeness crab is loaded with essential nutrients that are important for overall health. A 163 g serving of whole Dungeness crab contains:

• 139.7 calories
• 9.25 g protein
• 0.79 g fat
• 0.85 g carbohydrates
• 55 mg calcium
• 1.05 mg iron
• 98 mg magnesium
• 321 mg potassium
• 296 mg sodium
• 0.07 mg zinc

With such an impressive nutrient profile, Dungeness crab is an excellent food to add to your diet.

Health Benefits

Eating Dungeness crab comes with several health benefits. Here are some benefits you can expect to enjoy from including this seafood delicacy in your diet:

• Promotes heart health: Dungeness crab is rich in omega-3 fatty acids that help reduce inflammation, lower blood pressure, and promote heart health.
• Aids in weight loss: A serving of Dungeness crab contains just 140 calories, making it a great option for weight loss diets.
• Boosts immune function: The high levels of vitamins and minerals in Dungeness crab help strengthen your immune system.
• Improves brain function: Omega-3 fatty acids found in Dungeness crab are also beneficial for brain health, improving cognitive function and mood.

By adding Dungeness crab to your diet, you can enjoy these and many more health benefits.

Serving Size

A whole, raw Dungeness crab typically weighs around 1.6 oz (163 g), and that makes it easy to calculate serving sizes. Here's a guide to how much Dungeness crab you should consume based on your calorie needs:

• 1 oz (28 g) contains 26 calories, and this translates to around five to seven ounces or 142 to 198 g per serving.
• If you're counting calories, one serving of Dungeness crab would make up around 6-10% of your daily caloric intake.

Keep in mind that these portions may vary depending on factors like age, gender, and activity levels.

Calorie Count

Dungeness crab is a great food option for anyone looking to maintain a low-calorie diet. Here are the calorie counts for different serving sizes:

• 1 oz (28 g) contains 26 calories
• A 3 oz serving (85 g) contains 78 calories
• A 6 oz serving (170 g) contains 156 calories
• A 9 oz serving (255 g) contains 234 calories
• A 12 oz serving (340 g) contains 313 calories
• A 16 oz serving (453 g) contains 416 calories

By using portion control and measuring out your servings, you can ensure that you're staying within your desired caloric range.

Carbohydrates

Dungeness crab is relatively low in carbohydrates, making it an excellent food option for those following a low-carb diet. Here are the carbohydrate counts for different serving sizes:

• 1 oz (28 g) contains 0.23 g carbohydrates
• A 3 oz serving (85 g) contains 0.65 g carbohydrates
• A 6 oz serving (170 g) contains 1.29 g carbohydrates
• A 9 oz serving (255 g) contains 1.94 g carbohydrates
• A 12 oz serving (340 g) contains 2.59 g carbohydrates
• A 16 oz serving (453 g) contains 3.46 g carbohydrates

Dungeness crab is an excellent food option for anyone following a low-carb diet.

Protein

Dungeness crab is a great source of protein, providing all essential amino acids needed for good body function. Here are the protein counts for different serving sizes:

• 1 oz (28 g) contains 5.5 g protein
• A 3 oz serving (85 g) contains 15.5 g protein
• A 6 oz serving (170 g) contains 31 g protein
• A 9 oz serving (255 g) contains 46.5 g protein
• A 12 oz serving (340 g) contains 62 g protein
• A 16 oz serving (453 g) contains 83.2 g protein

By consuming Dungeness crab, you can ensure you're getting a healthy dose of protein in your diet.

Fat

While Dungeness crab is relatively low in fat, it contains healthy fats that your body needs. Here are the fat counts for different serving sizes:

• 1 oz (28 g) contains 0.3 g fat
• A 3 oz serving (85 g) contains 0.9 g fat
• A 6 oz serving (170 g) contains 1.8 g fat
• A 9 oz serving (255 g) contains 2.7 g fat
• A 12 oz serving (340 g) contains 3.6 g fat
• A 16 oz serving (453 g) contains 4.8 g fat

Consuming Dungeness crab in moderation can help ensure you're getting healthy fats in your diet.

Vitamins

Dungeness crab is rich in vitamins that are essential for good health. Here are some of the vitamin counts for different serving sizes:

• Vitamin B12: A 163 g serving of Dungeness crab contains 8.8 mcg of vitamin B12, which is 146% of the recommended daily intake.
• Vitamin C: A 163 g serving contains 7.6 mg of vitamin C, which is 13% of the recommended daily intake.
• Vitamin E: A 163 g serving contains 0.2 mg of vitamin E, which is 1% of the recommended daily intake.
• Vitamin K: A 163 g serving contains 0.4 mcg of vitamin K, which is 0.5% of the recommended daily intake.

Incorporating Dungeness crab into your diet can help ensure you're getting enough of these vital vitamins.

Minerals

Dungeness crab is loaded with essential minerals that your body needs to function well. Here are the mineral counts for different serving sizes:

• Calcium: A 163 g serving of Dungeness crab contains 59.3 mg of calcium, which is 6% of the recommended daily intake.
• Iron: A 163 g serving contains 2.2 mg of iron, which is 12% of the recommended daily intake.
• Magnesium: A 163 g serving contains 88.9 mg of magnesium, which is 22% of the recommended daily intake.
• Potassium: A 163 g serving contains 287 mg of potassium, which is 6% of the recommended daily intake.
• Sodium: A 163 g serving contains 274 mg of sodium, which is 11% of the recommended daily intake.
• Zinc A 163 g serving contains 0.2 mg of zinc, which is 2% of the recommended daily intake.

Adding Dungeness crab to your diet can help ensure you're getting adequate amounts of these essential minerals.

Preparing and Cooking

Dungeness crab can be cooked in various ways, making it a versatile seafood option. Here are some tips for preparing and cooking Dungeness crab:

• Boiling: Bring a pot of water to a boil, add your crab, and cook for around 15-20 minutes or until the shell turns bright red.
• Steaming: Place your crab in a steamer basket and steam for around 20 minutes or until the shell turns bright red.
• Cooking on a grill: Brush the crab with melted butter and garlic and grill for around 8-10 minutes, flipping them over halfway through the cooking time.

Whatever cooking method you choose, be sure to follow food safety guidelines and serve your Dungeness crab with your favorite side dish.