Protein in Crab: How Much per 100g and per Portion
Cooked white crab meat provides 20.5g of protein per 100g. Its protein density is exceptionally high, with 24.1g of protein for every 100 kcal, making it one of the most efficient protein sources available. This ranks it 1st in the fish and seafood group and 2nd out of all foods on this site for protein per calorie.
CoFID 16-392 · Crab, white meat, purchased cooked
What the numbers say
- Exceptional protein density. Crab provides 24.1g of protein per 100 kcal, the highest in the fish and seafood group on this site. Protein accounts for 96% of its total energy.
- Very low in fat and sugar. White crab meat is very low in fat at 0.3g per 100g and contains no carbohydrate or sugars. It receives a green front-of-pack colour rating for fat, saturated fat, and sugars.
- Medium salt content. The salt content is 0.81g per 100g, which gives it a medium (amber) front-of-pack rating. This is a factor to consider when organising your daily intake.
- Zero fibre. As with other fish and seafood, cooked white crab meat contains no dietary fibre.
Crab macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 85 kcal 360 kJ |
4% | – |
| Protein | 20.5g | 41% | – |
| Fat | 0.3g | 0% | low |
| of which saturates | 0g | 0% | low |
| Carbohydrate | trace | 0% | – |
| of which sugars | trace | 0% | low |
| Fibre | 0g | – | – |
| Salt | 0.81g | 14% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in crab by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 20.5g | 85 | 0g | 0.3g |
| 150g | 30.8g | 128 | 0g | 0.4g |
| 200g | 41g | 170 | 0g | 0.6g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of crab for 20g or 30g of protein
- To get a 20g protein portion, you would need about 98g of cooked white crab meat, which provides 83 kcal.
- For a larger 30g protein target, the required amount is 146g, containing 124 kcal and 1.19g of salt.
- This data is for cooked white crab meat. If you buy it raw, remember that the weight will change during cooking, so weigh it after it’s cooked for accurate tracking.
How it compares with other fish and seafood
With 20.5g of protein per 100g, white crab meat ranks 14th out of 23 fish and seafood options on this site for protein content by weight. While foods like tuna (24.9g) and cod (23.9g) offer more protein gram-for-gram, crab’s key strength is its protein density. It ranks 1st in its group and 2nd out of all 137 foods for protein per 100 kcal. At 24.1g of protein per 100 kcal, it slightly outperforms other lean options like cod (23.9g) and haddock (23.8g), making it an extremely efficient protein source relative to its energy content.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Crab | 20.5g | 85 | 24.1g |
| Haddock | 22.8g | 96 | 23.8g |
| Cod | 23.9g | 100 | 23.9g |
| King Prawns | 16.2g | 68 | 23.8g |
| Tuna | 24.9g | 109 | 22.8g |
Quick answers
Is crab a good source of protein?
Yes, cooked white crab meat contains 20.5g of protein per 100g. It is particularly high in protein relative to its calories, with 96% of its energy coming from protein.
Is crab high in fat?
No, cooked white crab meat is very low in fat, with only 0.3g per 100g. It has a green front-of-pack traffic light colour for both fat and saturated fat.
How much crab do I need for 30g of protein?
You would need 146g of cooked white crab meat to get 30g of protein. This amount contains 124 kcal and 0.4g of fat.
When to speak to a GP or dietitian
- This food contains crustaceans, one of the 14 allergens that UK food law requires to be declared. If you have a shellfish (crustacean) allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.