Crab legs are a sought-after seafood delicacy, prized for their sweet flavor and tender texture. For anyone monitoring carbohydrate intake, the nutritional profile of this shellfish is important. Crab legs fit into a low-carbohydrate lifestyle because they are naturally very low in sugars and starches. This makes them a favored protein source in many dietary approaches.
Carbohydrate Content: The Direct Answer
The meat harvested from popular varieties such as King and Snow crab contains virtually no carbohydrates. A standard 3-ounce (85-gram) serving registers between zero and one gram of total carbohydrates. This trace amount is considered negligible, placing crab legs firmly in the zero-carb category.
This minimal carbohydrate content is consistent across preparation methods like boiling or steaming, provided no external ingredients are added. For those following highly restrictive diets, such as the ketogenic diet, crab legs are an ideal choice as they will not interfere with the metabolic state of ketosis.
The Full Nutritional Profile
Beyond the near-zero carbohydrate count, crab legs offer a strong nutritional profile. They are an excellent source of high-quality protein, which helps maintain muscle mass and promotes satiety. A 100-gram serving provides between 17 and 26 grams of protein, while remaining very low in total fat.
The fat content is minimal, typically less than two grams per 100-gram serving, and primarily consists of heart-healthy polyunsaturated fats, including Omega-3 fatty acids. Crab meat also delivers a dense array of micronutrients. It is particularly rich in Vitamin B12, necessary for nerve function, and the minerals zinc and selenium, which support immune function and antioxidant activity.
Avoiding Hidden Carbs in Preparation
The purity of the crab meat keeps the dish low-carb, but preparation methods can quickly introduce hidden carbohydrates. Many restaurant or pre-packaged crab dishes include sauces that are surprisingly high in sugar. Sauces like sweet chili, cocktail sauce, or thick glazes should be avoided, as they negate the low-carb benefit of the crab itself.
Even savory seasonings used in boiling or steaming blends can sometimes contain small amounts of dextrose or maltodextrin. To ensure the meal remains low-carb, opt for simple preparation methods like steaming or baking with minimal seasoning. The best low-carb accompaniments for dipping are clarified butter, melted garlic butter, or a simple squeeze of fresh lemon juice.