Did you know a 3-ounce serving of cooked Dungeness crab legs has only about 100 calories? It also provides a hefty 20 grams of protein. This seafood is not just tasty; it’s packed with Dungeness crab nutritional information. It’s a great choice for those who are health-minded. While many love its sweet, delicate flavor, knowing its Dungeness crab and cholesterol content is crucial for heart health.
This article explores the Dungeness crab health benefits, especially its role in a balanced diet and cholesterol levels. Dungeness crab has low fat and many nutrients, making it great for heart-healthy meals. Still, it’s best to eat it in moderation because of its sodium. For more info on the health benefits of crab, click here.
Key Takeaways
- Dungeness crab provides 20 grams of protein per 3-ounce serving.
- A 3-ounce serving of Dungeness crab has 100 calories and just 1 gram of fat.
- It’s important to look at the cholesterol and sodium in Dungeness crab.
- Eating omega-3-rich seafood like Dungeness crab is good for your heart.
- Dungeness crab is full of vitamins and minerals, like Vitamin B12 and zinc.
Introduction to Dungeness Crab
Dungeness crab comes from the Pacific Coast of North America. It’s found mainly from Oregon to Alaska. It is known for its sweet and tender meat. This makes the Dungeness crab a favorite in many dishes. Globally, crabs make up about 20% of all marine crustacean eating. This shows how much people enjoy crab in their meals.
The nutrition in Dungeness crab is amazing. A 4-ounce serving gives you over 400% of your daily vitamin B12. It also offers a lot of iodine and essential omega-3 fatty acids. With a Nutrivore Score of 1077, it’s super nutritious compared to other seafood.
Crab meat is very low in calories, having just 112 calories per cup. It’s packed with 24 grams of protein and less than 1 gram of fat. Plus, it doesn’t have any carbs. Dungeness crab is full of useful nutrients like copper, selenium, and vitamin B12. These are great for your health.
Eating Dungeness crab can boost your nutrition due to its vitamins and minerals. It’s good for any meal, making food tastier and healthier for families.
For tips on how to serve it and its benefits, visit this page.
Dungeness Crab Nutritional Information
Dungeness crab is not only tasty but also packed with nutrients. A serving is 3 ounces (about 85 grams), perfect for those watching their calorie intake. It has about 73 calories and offers essential nutrients. This makes Dungeness crab an excellent choice for a healthy diet.
Nutritional Profile of Dungeness Crab
An 85-gram serving of Dungeness crab has about 50mg of cholesterol. Despite this, its overall nutritional value is impressive. Here’s a quick look at what it offers:
- Calories: 73
- Total Fat: 0.8g
- Saturated Fat: 0.1g
- Cholesterol: 50mg
- Protein: 15g
- Carbohydrates: 0.6g
- Vitamins such as B12 and C
- Minerals including iron and calcium
Dungeness crab is a heart-healthy option thanks to its cholesterol levels. It’s low in calories but high in protein. This makes it great nutrition without the bad stuff like too much fat or cholesterol.
Comparison with Other Seafood Options
Compared to salmon or grilled chicken, Dungeness crab is a healthier option. A 3-ounce serving of salmon has 177 calories and more fat. For example:
| Food Item | Calories (per 3 oz) | Total Fat | Protein | Cholesterol |
|---|---|---|---|---|
| Dungeness Crab | 73 | 0.8g | 15g | 50mg |
| Salmon | 177 | 9.3g | 22g | 60mg |
| Grilled Chicken | 107 | 3.2g | 20g | 73mg |
Dungeness crab has clear nutritional benefits over other choices. Its moderate cholesterol and low calorie content make it a standout choice in a nutritious diet.
Dungeness Crab and Cholesterol Content
Dungeness crab has a moderate cholesterol in Dungeness crab level, with 64.6mg in a 3-ounce serving. This is about 22% of the daily value for a 2,000 calorie diet. It’s a good option for those watching their Dungeness crab cholesterol levels within a daily intake of 200 to 300mg.
The crab is also high in protein, offering 19 grams per serving. This meets 38% of the daily value. For those needing protein but not the fat, Dungeness crab is excellent, especially when steamed or boiled with just 1 gram of fat.
To provide a comprehensive view of the nutritional content of Dungeness crab, the following table details key nutrients:
| Nutrient | Amount per 3 oz Serving | Daily Value Percentage |
|---|---|---|
| Calories | 100 | |
| Protein | 19g | 38% |
| Cholesterol | 64.6mg | 22% |
| Sodium | 710mg | |
| Vitamin B12 | 8.8mcg | 368% |
| Selenium | 40.5mcg | 74% |
| Zinc | 4.6mg | 42% |
| Omega-3 fatty acids | 0.346g | 22% |
Learning about cholesterol in Dungeness crab helps make better eating choices. It’s beneficial for heart health to balance this seafood in your diet. To understand how to manage healthy cholesterol levels, check out resources on heart health and cholesterol management.
Understanding Cholesterol in Seafood
Cholesterol is key for good health, and what we eat affects its levels. Knowing the impact of seafood, like Dungeness crab, is critical. A 3-oz serving of Dungeness crab has about 50 mg of cholesterol. This is 17 percent of what’s recommended daily, fitting well into most diets.
The Role of Dietary Cholesterol
Dietary cholesterol’s effect can vary by person. Saturated and trans fats, often found in processed foods, are the real culprits behind high LDL cholesterol levels. Dungeness crab has less saturated fat, offering a healthy choice for managing cholesterol. Plus, it’s rich in proteins and vital nutrients, with 15 g of protein per 3-oz serving.
Heart Health and Cholesterol Levels
To understand Dungeness crab’s benefits, look at its nutritional content. It’s not just good for the heart because it’s low in calories. Eating Dungeness crab can help manage cholesterol levels. Adding foods with healthy fats, like nuts and avocados, to your diet boosts heart health. For more insights, discover the nutritional benefits of Dungeness crab and its role in a heart-friendly diet.
Cholesterol Levels in Dungeness Crab
The average cholesterol in Dungeness crab is 65 mg per 3-ounce serving. This is about 22% of the 300 mg daily max recommended. So, you can enjoy this tasty seafood without worrying too much about cholesterol.
It’s important to eat Dungeness crab with lots of vegetables or grains. This way, you make your meal both delicious and nutritious.
Dungeness crab can be cooked in healthy ways, like steaming or boiling. These methods keep its nutrients and limit fat and sodium. Besides cholesterol, this crab is packed with protein and vital vitamins. It’s great for a heart-healthy diet.
It’s all about eating Dungeness crab in moderation and planning meals smartly. This approach lets you enjoy its benefits while keeping an eye on cholesterol. Dungeness crab, with its nutrients and low calories, is perfect for healthy eating plans.