Crab

Overview

Crab is a lean shellfish that provides complete protein, zinc, selenium, and vitamin B12 with relatively low fat and energy per 100 g. Zinc supports enzymatic and neuromodulatory roles relevant to neurotransmitter biology [1,2]; selenium contributes to selenoprotein-based antioxidant defence [3]; and B12 supports one-carbon metabolism and neurological maintenance [4]. Within the BRAIN Diet framework, crab fits as a lean seafood rotation that adds shellfish micronutrients alongside fish and plant proteins rather than replacing them [1].

The nutrition table below reflects snow crab legs (frozen) from USDA FoodData Central; species, edible portion, and preparation change mineral levels materially, so treat values as indicative for the listed FDC entry.

Key Nutritional Highlights

Complete, highly digestible protein at moderate energy density (~69 kcal per 100 g) [1].
Supplies meaningful zinc, selenium, and vitamin B12 for lean shellfish [2,3,4].
Lower fat than many fatty red-meat patterns when minimally processed.
Mineral levels vary by species and preparation; table reflects snow crab legs (frozen).

Food Context

Synergies

Part of a varied seafood and protein rotation (fish, shellfish, legumes, eggs, dairy as appropriate).
Pair with vegetable-rich sides and whole grains so lean shellfish protein integrates into balanced meals.

Sourcing

Choose crab from monitored fisheries or reputable suppliers with clear species labelling and cold-chain handling.
Prefer products with minimal added sodium and breading when the goal is a lean micronutrient-dense shellfish portion.

The U.S. FDA and EPA publish joint advice on fish and shellfish mercury. Many crab species used in retail products fall among lower-mercury seafood choices relative to large predatory fish, but species and origin still matter—use official guidance when planning frequency for sensitive groups.

Preparation

Steam, bake, or lightly sauté to preserve texture; avoid overcooking, which toughens the protein matrix.
Reheat frozen crab gently; added butter, cream, or salty sauces shift the meal pattern away from the lean profile described here.

Essential Amino Acid Profile

This food provides a complete essential amino acid profile typical of animal proteins.

Recipes

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	69.2 kcal	—
Protein	15.5 g	—
Total fat	0.3 g	—
Carbohydrates	1.1 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.3 mg	1.5%
Zinc	3.4 mg	30.6%
Magnesium	58.4 mg	13.9%
Selenium	60 µg	109.1%
Calcium	97.8 mg	9.8%
Potassium	192.9 mg	5.7%
Vitamin B12	2.2 µg	92.5%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Snow crab, legs only, frozen , FDC ID 2747670, API, per 100 g edible portion, last checked 2026-03-14

Substances

References

[1] Complete, highly digestible protein at moderate energy density (~69 kcal per 100 g). FAO 2013. Dietary Protein Quality Evaluation in Human Nutrition: Report of an FAO Expert Consultation

[2] Reports on zinc as Allosteric Ion Channel Modulator: Ionotropic Receptors as Metalloproteins. Peralta & Huidobro-Toro 2016. Zinc as Allosteric Ion Channel Modulator: Ionotropic Receptors as Metalloproteins

[3] selenium contributes to selenoprotein-based antioxidant defence. Mocchegiani & Malavolta 2019. Role of Zinc and Selenium in Oxidative Stress and Immunosenescence: Implications for Healthy Aging and Longevity

[4] and B12 supports one-carbon metabolism and neurological maintenance. Kennedy et al. 2016. B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review

Overview​

Key Nutritional Highlights​

Food Context​

Synergies​

Sourcing​

Preparation​

Essential Amino Acid Profile​

Recipes​

Nutrient Tables (per 100 g)

Core nutrients

Key micronutrients

Substances​

Selenium

Vitamin B12 (Cobalamin)

Zinc

Iron

Magnesium

Calcium

Potassium

References​