Crab 101: Nutrition, Benefits, How To Use, Buy, Store | Crab: A Complete Guide

What is Crab

Crabs are small sea creatures that come in many shapes and sizes. They have a hard shell, called an exoskeleton, that helps protect them from predators. Most crabs live in the ocean, but some can also be found on land, like the famous land crabs. They move sideways because of how their legs are built, and they have two large claws, or pincers, which they use for defense and catching food. Crabs are omnivores, so they eat both plants and animals, depending on what they can find. Some crabs are known to be scavengers, eating dead fish or plants that float by. They’re also an important part of the ecosystem, cleaning up waste and helping balance the food chain.

Other Names of Crab

Here are a few other names crabs are known by, each with its own little twist:

1. Bait Crab – Sometimes crabs are called this because they’re often used as bait for catching bigger fish.
2. Stone Crab – A name that comes from their hard, rocky-looking shell. These crabs are famous for their tasty claws.
3. King Crab – These are some of the largest crabs out there, and they’re often considered a delicacy. People also call them “royalty” of the crab world because of their size.
4. Blue Crab – Named for the blue color of their claws and legs, these crabs are found mostly in the waters of the Atlantic and Gulf coasts.
5. Mud Crab – These crabs like to hang out in muddy coastal areas, so their name comes from the environment they live in.
6. Fiddler Crab – These little crabs are named for their uneven claws, with one being much larger than the other, like a fiddler playing an instrument.
7. Coconut Crab – The largest land crab, known for climbing trees and even cracking open coconuts. They’re mostly found in tropical islands.
8. Snow Crab – A type of crab that lives in the cold waters of the North Atlantic, often seen on seafood menus.

Each of these names reflects something unique about the crabs, like where they live or how they look.

Nutritional Value of Crab

Here’s a breakdown of the approximate nutritional value of crab per 100 grams:

Nutrient	Amount
Calories	87 kcal
Protein	18.9 g
Total Fat	1.5 g
Saturated Fat	0.2 g
Monounsaturated Fat	0.2 g
Polyunsaturated Fat	0.4 g
Cholesterol	56 mg
Sodium	314 mg
Potassium	314 mg
Carbohydrates	0 g
Fiber	0 g
Sugars	0 g

It’s important to note that these values are approximate and can vary slightly depending on the specific species of crab and how it’s prepared. Additionally, the nutritional content can change if the crab is cooked with added ingredients or sauces.

Benefits of Crab

Crabs aren’t just tasty; they also come with some pretty great benefits. Here are a few:

1. High in Protein – Crabs are packed with protein, which helps build and repair muscles. So, if you’re looking for a lean way to get your protein, crabs are a good choice.
2. Low in Fat – Unlike some meats, crabs are low in fat, making them a healthy option for those who want to eat clean without sacrificing flavor.
3. Rich in Vitamins and Minerals – Crabs provide a good amount of vitamins like B12, which helps with energy and keeping your nerves healthy. They also give you zinc, which is important for your immune system.
4. Omega-3 Fatty Acids – Crabs are a great source of omega-3s, which are good fats that help keep your heart and brain healthy. Omega-3s also support eye health and reduce inflammation.
5. Good for Skin – With all the vitamins and minerals they contain, crabs can help your skin stay healthy and vibrant. Plus, their zinc content helps with healing cuts or wounds.
6. Boosts Immune System – Crabs’ high zinc content also helps boost your immune system, making it easier to fight off infections or colds.
7. Helps Bone Health – The calcium and phosphorus in crab meat support strong bones, which is especially good as you age. They’re great for building healthy bone density.

Eating crab can not only satisfy your taste buds but also give your body a lot of good stuff it needs to stay healthy.

Varieties of Crab

There are so many different types of crabs, each with its own flavor and characteristics. Here are some of the most well-known varieties:

1. Blue Crab – Found mostly along the Atlantic Coast, blue crabs are famous for their sweet, tender meat. They’re often used in crab cakes and soups, and their shells have a bluish hue when alive, turning reddish when cooked.
2. King Crab – Known for their huge size, King crabs are one of the most prized varieties. Their legs are thick and meaty, with a sweet and mild flavor. They’re mostly found in colder waters like the Bering Sea.
3. Dungeness Crab – This variety is popular on the West Coast of the U.S. Dungeness crabs have a soft shell and a sweet, delicate flavor, which makes them great for boiling or steaming.
4. Snow Crab – With long, slender legs, snow crabs are typically found in colder waters. They have a mild, slightly sweet flavor and are often served in clusters, making them perfect for crab feasts.
5. Stone Crab – Famous for their claws, stone crabs are found in warmer waters, especially around Florida. They have a firm texture and a sweet taste, and their claws are harvested while the crab is released back into the wild to grow new ones.
6. Fiddler Crab – These tiny crabs are known for having one giant claw that looks like a fiddle. Though they’re small, their meat is flavorful and often used in some exotic dishes.
7. Coconut Crab – The largest land crab, coconut crabs are found on tropical islands. They can climb trees and crack open coconuts, and their meat is sweet, similar to lobster.
8. Mud Crab – Found in muddy coastal waters, these crabs have a strong, rich flavor. They’re often used in spicy dishes and are popular in Asian cuisine.

Each variety of crab brings something unique to the table, whether it’s in terms of texture, size, or flavor. Depending on what you’re in the mood for, you can choose a crab that fits your taste.

What Does Crab Taste Like

Crab meat has a unique taste that’s kind of sweet and a little briny, like the ocean. The texture is tender, but it’s not mushy; it’s got a nice, firm bite to it. Some people say it tastes a bit like lobster, but it’s a little milder and less rich. When it’s cooked, it takes on a delicate flavor that isn’t too strong, but it’s still packed with a savory, almost buttery taste. Depending on how it’s prepared—whether grilled, steamed, or in a stew—the flavor can change slightly, but it always has that fresh, seafood essence. The sweetness of the meat pairs well with a little bit of seasoning or a squeeze of lemon, which really brings out the natural flavor.

How To Cook Crab

Cooking crab can be a fun experience, and there are several ways to do it depending on your preference. Here are three different methods for cooking crab, each bringing out its natural flavors:

1. Boiling Crab

Boiling is one of the simplest and most common ways to cook crab. It’s quick and keeps the crab’s flavor intact.

• Step 1: Fill a large pot with water. You’ll want enough water to fully submerge the crab, so use a big enough pot depending on how many crabs you’re cooking.
• Step 2: Add salt to the water, about 2-3 tablespoons per gallon. You can also add some seasonings like Old Bay or lemon to enhance the flavor.
• Step 3: Bring the water to a boil. Once it’s boiling, add the crabs, one at a time, carefully. If you’re boiling whole crabs, they’ll need about 10-15 minutes to cook, depending on their size.
• Step 4: When the crabs turn a bright red color, they’re done. You can check by pulling off one of the legs and seeing if the meat is opaque and firm.
• Step 5: Remove the crabs from the water using tongs and let them cool for a few minutes. Then, crack open the shell and dig in!

2. Steaming Crab

Steaming crabs is another popular method that keeps the meat moist and tender while preserving the natural crab flavor.

• Step 1: Fill a large pot with about 2 inches of water. Place a steaming rack or a colander in the pot to keep the crabs above the water level. Add salt or seasonings to the water, and bring it to a boil.
• Step 2: Once the water is boiling, add the crabs to the steamer. If you’re steaming whole crabs, stack them on top of each other, but don’t overcrowd them—make sure there’s some space for the steam to circulate.
• Step 3: Cover the pot with a lid, and let the crabs steam for 15-20 minutes. The crabs are done when they turn a bright red color and you can smell their natural sweet scent.
• Step 4: Once cooked, carefully remove the crabs from the pot and let them cool for a minute or two. You can also serve them right away with some melted butter for dipping.

3. Grilling Crab

Grilling is a great way to add some smoky flavor to the crab, and it’s perfect if you’re craving a bit of char.

• Step 1: Preheat your grill to medium heat. If you’re grilling whole crabs, it’s a good idea to brush them with some olive oil or melted butter to keep them from drying out. You can also add some garlic or herbs to the oil for extra flavor.
• Step 2: Place the crabs on the grill, shell side down, and close the lid. Cook them for about 5-7 minutes, depending on their size. If you’re using crab legs, place them on the grill for about 4-5 minutes per side.
• Step 3: Keep an eye on the crabs, as grilling can cook them quickly. When the meat is opaque and slightly firm, it’s done.
• Step 4: Take the crabs off the grill, and let them cool for a few minutes before serving. You can squeeze some fresh lemon over them or serve them with a side of dipping sauce.

Each of these methods gives you a slightly different flavor and texture. Boiling is simple and classic, steaming is perfect for a tender, moist result, and grilling adds a smoky twist. No matter how you cook it, crab is sure to be a delicious treat.

How To Use Crab

Crab is super versatile and can be used in all sorts of dishes. Here are a few ways you can enjoy it:

1. Crab Cakes – One of the most popular ways to use crab. You mix the meat with breadcrumbs, seasoning, and sometimes mayo or mustard, then shape it into patties and fry or bake them. They’re crispy on the outside and soft on the inside.
2. Crab Salad – A light and refreshing option. You can mix crab meat with lettuce, avocado, and a simple dressing. Some people like to add a little lemon juice or dill for extra flavor. It’s perfect for a quick lunch or appetizer.
3. Crab Pasta – Crab goes really well in pasta dishes. You can toss crab meat with spaghetti or fettuccine and a creamy or garlic butter sauce. Add some fresh herbs, and you’ve got a delicious meal.
4. Crab Soup or Chowder – Crab adds great flavor to soups, especially in creamy chowders. You can cook crab with potatoes, corn, and seasonings for a comforting, warm dish.
5. Crab Boil – A fun way to enjoy crab with other seafood and vegetables. You boil everything together in a big pot, usually with corn, potatoes, and sausage, and then season it all with spices. It’s a popular dish for gatherings and is messy but tasty!
6. Crab Rolls – If you’re craving something simple, you can make a crab roll by mixing crab meat with a bit of mayo, celery, and lemon juice, then serving it in a soft roll. Think of it like a lobster roll but with crab.
7. Stuffed Crab – You can use crab meat as a stuffing for other seafood, like fish or shrimp. It’s a way to add flavor and texture to the dish, making it more filling.
8. Grilled Crab – If you’re looking to try something different, you can grill crab legs. Just brush them with butter or olive oil, season them with some herbs, and grill until they’re cooked through. It adds a smoky flavor to the sweet crab meat.

These are just a few ideas to get you started, but really, the sky’s the limit. Crab’s mild, sweet flavor works well in so many types of dishes, so you can experiment and find your favorite way to use it.

Substitute for Crab

If you’re looking for a substitute for crab, there are plenty of options that can give you a similar taste and texture. Here are a few:

1. Lobster – Lobster has a sweet, tender meat that’s a lot like crab. It’s a little richer, but if you’re craving that seafood flavor, lobster is a great option. You can use it in crab cakes, pasta, or just boil it like you would crab.
2. Shrimp – Shrimp is another seafood that works well as a crab substitute. It has a similar texture, though it’s not as sweet. You can chop shrimp into smaller pieces and use it in crab salads, soups, or even crab rolls.
3. Imitation Crab (Surimi) – This is a processed seafood product made from white fish like pollock. It’s often used in sushi rolls and crab cakes, and though it’s not exactly like real crab, it’s a good stand-in when you need something affordable and easy to find.
4. Clams – Clams have a soft, chewy texture that’s a bit like crab. They’re not as sweet, but if you’re making something like a chowder or soup, clams can provide a similar taste and texture.
5. Scallops – Scallops are sweet and tender, much like crab meat, though they have a slightly different texture. They can be used in recipes that call for crab, like pastas or seafood salads, and still give you that rich, seafood flavor.
6. Mushrooms – If you’re looking for a non-seafood substitute (maybe you’re vegetarian or allergic to shellfish), mushrooms can do the trick. Mushrooms, especially varieties like king oyster or shiitake, have a meaty texture that can resemble crab in certain dishes, especially in crab cakes or soups.
7. Chicken – For those who don’t want seafood at all, chicken breast can be used in some crab recipes. It doesn’t have the same flavor, but if you season it well and shred it, it can work in crab cakes or stuffed recipes.
8. Tofu – Tofu, especially the firm kind, can take on flavors really well. If you’re trying to make a vegetarian or vegan crab substitute, you can season tofu and use it in dishes like crab cakes or crab dip. It won’t taste exactly like crab, but it will have a similar texture.

Each of these substitutes brings something a little different to the table, but they all work well in dishes where you’d normally use crab. Depending on your preference—whether you’re looking for seafood or a plant-based option—you’ve got plenty of choices.

Where to Buy Crab

If you’re looking to buy crab, there are several places where you can find fresh or frozen crab meat, depending on what you’re looking for. Here’s where you can check:

1. Grocery Stores – Most large grocery stores, like Walmart, Safeway, or Kroger, have a seafood section where you can find fresh or frozen crab. Some stores even have live crabs in tanks, especially if you’re in a coastal area. You’ll find things like imitation crab, canned crab meat, or frozen crab legs.
2. Specialty Seafood Markets – If you’re looking for high-quality or fresh crab, a specialty seafood market is a great option. These places usually carry a variety of crabs, from King to Dungeness, and sometimes offer live crabs or crabs caught that same day. They’ll also have experts to help you choose the best type of crab for your needs.
3. Farmers Markets – In some coastal areas, farmers markets might have local fishermen or seafood sellers offering fresh crab. This can be a good way to get it fresh and support local businesses.
4. Online Seafood Retailers – If you can’t find crab locally, many online seafood companies will deliver it right to your door. Websites like Fulton Fish Market, Lobster Anywhere, or The Crab Place offer fresh and frozen crabs that you can order online and have shipped. These sites often provide a variety of options, including live, frozen, or pre-cooked crabs.
5. Warehouse Stores – Stores like Costco sometimes sell bulk frozen crab legs or other crab products. While they might not always have fresh crab, you can often find good deals on frozen crab meat, which can be convenient for large gatherings or for stocking up.
6. Asian Markets – In areas with large Asian communities, you might find specialty crabs in local Asian markets. These markets often carry a wider range of crabs, including varieties like snow crab or blue crab, and you can sometimes find them live, frozen, or canned.
7. Fishing Docks or Local Ports – If you live near the coast, sometimes you can buy crab directly from the fishermen at docks or ports. These places may have the freshest catch available, and you could even ask for advice on how to cook and prepare it.

No matter where you buy it, make sure to check the freshness of the crab. Whether it’s live, frozen, or pre-cooked, the quality will make a big difference in how your dish turns out!

How To Store Crab

Storing crab properly is important if you want to keep it fresh and safe to eat. Here’s how you can do it depending on whether it’s live, cooked, or frozen:

1. Live Crab

Live crabs are delicate and need special care to stay alive and fresh until you’re ready to cook them.

• Refrigeration: If you’re storing live crabs, keep them in a cool place, like the fridge, but not in direct contact with ice or water. Ice can freeze them and kill them, so instead, put them in a breathable container like a paper bag, or use a box with holes or a container with a lid that allows air flow. It’s important not to seal them in plastic or airtight containers, because they need to breathe to stay alive.
• Time: Live crabs should be cooked within 24 hours. After that, they start to lose their freshness and can die, which makes them unsafe to eat. Always make sure they’re still moving when you buy them, as this indicates they’re alive.

2. Fresh Crab Meat (Uncooked)

If you have fresh crab meat that hasn’t been cooked yet, you need to store it in a way that keeps it from spoiling.

• Refrigeration: Place the fresh crab meat in an airtight container or wrap it tightly in plastic wrap and then put it in a sealed plastic bag. Store it in the fridge.
• Time: Fresh crab meat should be consumed within 1 to 2 days for the best taste and texture. If you don’t plan to eat it in that time, it’s best to freeze it.

3. Cooked Crab (Whole or Meat)

Once crab is cooked, it’s much easier to store and lasts a little longer than raw crab.

• Refrigeration: After cooking, let the crab cool down slightly, then place it in an airtight container. For whole crabs, it’s best to wrap them tightly with plastic wrap or aluminum foil. If you have crab meat, make sure it’s stored in a sealed container or resealable bag.
• Time: Cooked crab lasts in the fridge for about 3 to 5 days. Don’t keep it longer than this because bacteria can start to grow and spoil the meat.
• Freezing: If you don’t plan on eating it soon, freezing is a good option. When freezing cooked crab, wrap it tightly in plastic wrap or foil, and then put it in a freezer bag or vacuum-sealed bag to prevent freezer burn. Cooked crab can be kept in the freezer for up to 3 months. Keep in mind that freezing may slightly affect the texture, but the flavor will still be good.

4. Frozen Crab (Raw or Cooked)

If you have frozen crab (whether it’s cooked or raw), it will last a long time, but it’s essential to store it properly to avoid freezer burn.

• Raw Crab: If you’ve bought raw crab and plan to freeze it, it’s best to cook it before freezing. Raw crab meat can sometimes lose its texture and flavor when frozen raw, so cooking it first will help maintain the best quality. After cooking, wrap it tightly in plastic wrap or foil, then place it in a freezer bag.
• Time: Frozen crab (whether raw or cooked) can last in the freezer for about 3 months. The colder the temperature, the longer the crab will last. Just make sure it’s wrapped tightly to avoid freezer burn, which can ruin the flavor and texture.

5. Crab Legs

Whether the legs are frozen or fresh, they can be stored in similar ways:

• Fresh Crab Legs: If you bought fresh crab legs, keep them in the fridge, wrapped tightly in plastic or foil. They should be eaten within 1 to 2 days of purchase for the best taste.
• Frozen Crab Legs: If they’re frozen, keep them in the freezer in the original packaging if it’s sealed tightly, or wrap them in plastic and store them in a freezer bag. Frozen crab legs can stay in the freezer for up to 6 months.

6. Imitation Crab (Surimi)

Imitation crab is a processed product made from fish, and it’s much easier to store than real crab meat.

• Refrigeration: After opening the package, store imitation crab in the fridge in an airtight container.
• Time: Unopened packages of imitation crab can last for several weeks in the fridge. Once opened, it should be eaten within 5 to 7 days.
• Freezing: It’s not really recommended to freeze imitation crab because the texture can change and become mushy when thawed.

7. Thawing Frozen Crab

When you’re ready to use frozen crab, it’s important to thaw it properly to keep the texture from becoming mushy or rubbery.

• Refrigerator Thawing: The best way to thaw frozen crab is to leave it in the fridge overnight. This will let it thaw slowly and safely, preserving the flavor and texture.
• Quick Thawing: If you’re in a hurry, you can thaw frozen crab by running it under cold water. Just place the crab in a colander or sealed bag and run cold water over it for a few minutes. Never use hot water, as it can affect the texture.
• Microwave Thawing: You can also use the microwave, but be careful, as this can affect the texture. Use the defrost setting, and make sure to check it often to avoid cooking it by mistake.

By storing your crab the right way, whether it’s live, cooked, or frozen, you’ll make sure that it stays fresh and safe to eat.

Frequently Asked Questions (FAQs)