Crabs are marine crustaceans with a hard shell and well-developed claw muscles, which gives their meat a distinct texture and sweet taste. In cooking, they are valued for their high concentration of protein, trace elements, and minimal carbohydrate content. When chosen and prepared correctly, crabs are a functional product suitable for low-carbohydrate and keto diets.
Crabs inhabit marine and partially freshwater environments. They play an important role in the ecosystem by participating in the recycling of organic matter and maintaining biological balance. Both wild species and aquaculture products are used in the food industry.
Crabs: Types and Their Features
The most well-known species used for food include:
- blue crab (Callinectes sapidus) – tender meat, moderate size;
- European edible crab (Cancer pagurus) – firm meat, pronounced flavor;
- Kamchatka crab (Paralithodes camtschaticus) – large limbs, sweet meat;
- coastal crabs – used locally in various regions.
The Kamchatka crab is distinguished by a high proportion of muscle tissue in its limbs. The European edible crab is valued for its rich body flavor. The blue crab is popular for its softer texture.
Nutritional Value
Average values per 100 g of cooked crab meat:
- 90–100 kcal;
- 18–20 g of protein;
- 1–2 g of fat;
- less than 1 g of carbohydrates.
Crab meat contains:
- vitamin B12 – supports the nervous system and blood formation;
- selenium – antioxidant protection;
- zinc – immunity and hormonal regulation;
- copper – involved in enzyme synthesis;
- phosphorus – supports bone tissue;
- iodine – thyroid function;
- taurine – supports the cardiovascular system.
The glycemic index is zero, and the glycemic load is minimal, making the product safe for glucose level control.
Health Benefits
High-quality protein. Crab meat contains a complete amino acid profile and is easily digestible. This is important when reducing caloric intake and maintaining muscle mass.
Mineral density. Selenium and zinc are involved in the functioning of antioxidant systems. Copper and vitamin B12 are necessary for normal blood formation.
Support for metabolism. Iodine promotes the synthesis of thyroid hormones. This is especially important in low-carbohydrate diets, where metabolic adaptation needs to be maintained.
Crabs in the Keto Diet
Crabs fit perfectly into a keto diet due to:
- minimal carbohydrate content;
- high protein density;
- low caloric content;
- mineral richness.
The optimal portion is 100–150 g per meal. To balance macronutrients, it is recommended to combine with fat sources: butter, olive oil, sauces based on egg yolks or avocado.
Cooking Methods
- boiling in salted water for 10–15 minutes;
- steaming;
- baking with butter and herbs;
- adding to salads with avocado and greens;
- using in soups and cream soups.
Excessive cooking makes the meat dry and reduces its textural qualities. It is better to cook briefly.
Quality and Sustainability
Preference should be given to products from sustainable fisheries. The shell should be firm, without damage, and the meat should be free of strong odors. Frozen products should not show signs of refreezing.
Conclusion
Crabs are a source of complete protein, trace elements, and biologically active compounds with virtually zero carbohydrate load. They are suitable for keto diets, weight control programs, and diets with increased protein needs. With responsible selection and moderate consumption, crabs can become a valuable component of a balanced diet.
