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Crab Salad Calories
Cold salad made with real crab meat, mayonnaise, and vegetables.
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Crab Salad (120 g) has 168 calories. That works out to 140 calories per 100 g. It contains 7.4 g of carbs, 12.6 g of protein, 9.4 g of fat and 1.4 g of fiber. Its 1.2 µg of B12 covers 50% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Crab Salad Nutrition Facts
Selected: 1 serving (medium) · 120 g
168
KCAL / 120G
Carbs
7.4g
· 3% DV
Protein
12.6g
· 25% DV
Fat
9.4g
· 12% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 18% · Protein 31% · Fat 51%
Crab Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 168 kcal | |
| Total fat | 9.4 g | 12% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0.01 g | |
| Sodium | 384 mg | 17% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 12.6 g | 25% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Crab Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 168 kcal |
| 1 piece (mini) | 60 g | 84 kcal |
| 1 serving (small) | 80 g | 112 kcal |
| 100 g | 100 g | 140 kcal |
| 1 piece (small) | 100 g | 140 kcal |
| 1 cup (medium) | 150 g | 210 kcal |
| 1 serving (large) | 180 g | 252 kcal |
| 1 cup (large) | 200 g | 280 kcal |
| 1 serving (jumbo) | 240 g | 336 kcal |
Calculated from 140 calories per 100 g.
Frequently Asked Questions About Crab Salad
What is Crab Salad made of?
Crab Salad is a chilled dish made with crab meat, mayonnaise, and vegetables. Depending on the recipe, it may also include celery, cucumber, scallions, or herbs; this version is made with real crab meat.
How do you make Crab Salad?
To make Crab Salad, gently combine cooked crab meat with finely chopped vegetables and mayonnaise. Chill it before serving so the flavors meld, and fold the ingredients rather than stirring hard to keep larger pieces of crab intact.
Does Crab Salad use real crab or imitation crab?
This Crab Salad uses real crab meat. Some recipes substitute imitation crab, also called surimi, which is made from processed fish rather than crab; the two have different textures and flavors.
What vegetables go in Crab Salad?
Celery is a common choice for Crab Salad because it adds a crisp bite, while cucumber and scallions also work well. Add-ins such as corn or fresh herbs vary by recipe, so keep the pieces small for an even mix.
What kind of crab meat is best for Crab Salad?
Lump crab meat gives Crab Salad noticeable, tender pieces, while smaller flakes mix evenly through the dressing. If you use canned crab, drain it thoroughly first so excess liquid does not make the salad watery.
What should you serve with Crab Salad?
Serve Crab Salad chilled on lettuce leaves, in a sandwich, or with toast or crackers. For a fuller meal, pair it with a green salad or simple vegetables rather than another rich, mayonnaise-based dish.
How long does Crab Salad last in the refrigerator?
Keep Crab Salad covered in the refrigerator and aim to eat it soon after making it. Discard it if it has sat out for an extended period or develops an unusual smell, color, or texture.
Can you freeze Crab Salad?
Freezing Crab Salad is not recommended. Mayonnaise can separate after thawing, and the vegetables may turn soft and watery; refrigerate leftovers instead and eat them while their texture is still good.
Can you make Crab Salad without mayonnaise?
Yes. Replace the mayonnaise in Crab Salad with plain yogurt, or use a mixture of yogurt and a little lemon juice for a tangier dressing. Add just enough to coat the crab and vegetables without making the salad runny.
Should you add lemon juice to Crab Salad?
Yes, a small squeeze of lemon just before serving can brighten Crab Salad and balance its creamy dressing. Add it gradually, since too much acidity can overpower the crab and make the vegetables release liquid.
Crab Salad Vitamins & Minerals
Vitamins
B12
1.2µg · 50% DV
B5
0.6mg · 12% DV
Biotin
3µg · 10% DV
B3
1.44mg · 9% DV
Minerals
Selenium
18µg · 33% DV
Copper
0.22mg · 24% DV
Phosphorus
132mg · 19% DV
Sodium
384mg · 17% DV
Potassium ⭐
252mg · 7% DV
Crab Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crab Salad
To burn the 168 calories in 1 serving (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Crab Salad?
Crab Salad combines cooked crab meat with mayonnaise and vegetables, then is served chilled. It is made in many coastal food traditions rather than belonging to one single region, and recipes vary with the crab and vegetables available.
The crab is tender and sweet, while crisp vegetables and creamy, lightly tangy dressing give each bite contrast. It works as a starter, a light lunch, or a filling for sandwiches; serve it with lemon, leafy greens or crackers. At 10.5 g of protein per 100 g, it offers a useful amount of protein, though the mayonnaise contributes much of its richness. For a lighter version, use less mayonnaise or replace part of it with plain yogurt.
How Nutritious Is Crab Salad?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Crab Salad Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Crab Salad Contain Allergens?
Contains these allergens:
Which Diets Is Crab Salad Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Crab Salad Fat Profile
SATURATED
1.92g
MONOUNSATURATED
3g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 0.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.