Crab
Serving size: 3 oz (85g)
Allergens: shellfish
Why Eat Crab?
Crab meat is remarkably rich in selenium, B12, and zinc while being very low in fat and calories. It's one of the best seafood sources of copper and provides substantial omega-3s, making it excellent for immune and brain health.
Crab contains 2.6x more vitamin b12 per serving than Eggs.
At a Glance
Nutrient Fingerprint
Crab's top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Vitamin B12 (% DV) vs similar Proteins
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreVitamin K directs calcium into bones, not arteries
Pro tip: Kale covers both — or pair leafy greens with dairy
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreFat-soluble lycopene absorbs dramatically better with dietary fat
Pro tip: Cook tomatoes with olive oil — heat + fat boosts lycopene availability 5x
Learn moreNutrient Profile
Showing all tracked nutrients in Crab per serving (3 oz (85g)), grouped by category.
2.83 mcg per serving
43 mcg per serving
1.6 mg per serving
2.8 mg per serving
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Crab
Storage & Selection Tips
How to Select
Live crabs should be active. Lump crab meat should smell sweet and oceanic. Canned crab is a convenient alternative.
How to Store
Cook live crabs the day of purchase. Store cooked crab meat in the coldest part of the refrigerator.
Shelf Life
Cooked crab lasts 3-5 days refrigerated. Canned crab keeps 3-5 years unopened.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Crab Appears in These Nutrient Guides
Magnesium
7% DV per serving
Iron
2% DV per serving
Omega-3
9% DV per serving
Vitamin C
3% DV per serving
Calcium
6% DV per serving
Zinc
29% DV per serving
Folate
11% DV per serving
Vitamin B12
118% DV per serving
Choline
13% DV per serving
Potassium
5% DV per serving
Selenium
65% DV per serving
Vitamin E
11% DV per serving
Manganese
4% DV per serving
Phosphorus
16% DV per serving
Copper
78% DV per serving
Riboflavin (Vitamin B2)
8% DV per serving
Niacin (Vitamin B3)
14% DV per serving
Pantothenic Acid (Vitamin B5)
16% DV per serving
Vitamin B6
6% DV per serving
Protein
30% DV per serving
Sodium
15% DV per serving
Leucine
40% DV per serving
Isoleucine
50% DV per serving
Valine
38% DV per serving
Tryptophan
69% DV per serving
Lysine
57% DV per serving
Similar Foods (Proteins)
Compare Crab
See how Crab stacks up against another food, nutrient by nutrient.
Crab Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.