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Low fat, high protein, mineral-rich
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Gourla Crab (120 g) has 108 calories. That works out to 90 calories per 100 g. It contains 1 g of carbs, 21.6 g of protein, 1.4 g of fat and 0 g of fiber. Its 3 µg of B12 covers 125% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
108
KCAL / 120G
Carbs
1g
· 0% DV
Protein
21.6g
· 43% DV
Fat
1.4g
· 2% DV
Fiber
0g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 4% · Protein 84% · Fat 12%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 108 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 1 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 21.6 g | 43% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 108 kcal |
| 1 ounce (medium) | 28 g | 25 kcal |
| 1 piece (small) | 80 g | 72 kcal |
| 1 cup (shredded) | 90 g | 81 kcal |
| 100 g | 100 g | 90 kcal |
| 1 serving (medium) | 100 g | 90 kcal |
| 1 cup (chopped) | 135 g | 122 kcal |
| 1 serving (large) | 150 g | 135 kcal |
| 1 piece (large) | 180 g | 162 kcal |
Calculated from 90 calories per 100 g.
Steam or boil Gourla crab until the meat is opaque and thoroughly hot. Add lemon, herbs, or seasoning after cooking so they complement rather than overpower the crab’s naturally delicate flavor.
Gourla crab meat has the mildly sweet, briny flavor and tender, flaky texture typical of crab. Lemon, garlic, and butter pair well with it without masking its delicate seafood taste.
Cook Gourla crab first and let it cool enough to handle. Remove the shell, discard the gills and inedible internal parts, then pick the meat from the body and claws, checking for shell fragments.
Eat Gourla crab by cracking the cooked shell and removing the meat from the body, legs, and claws. A crab cracker or sturdy kitchen tool helps; serve the meat plain, with lemon, or in a salad.
The orange material inside Gourla crab may be roe, which is eaten in some cuisines. Its identity can vary, so avoid unidentified internal parts and stick to the clean meat if you are unsure.
No, do not eat Gourla crab raw. Raw shellfish can carry harmful microorganisms; cook the crab until its meat is opaque and thoroughly hot, and keep raw seafood separate from ready-to-eat foods.
Gourla crab is ready when its meat is opaque and hot throughout. Shell color alone is not a dependable test, particularly if the crab was previously cooked; check the meat rather than relying only on appearance.
Refrigerate leftover Gourla crab promptly in a covered container, separate from raw seafood. Use it soon, and reheat cooked meat until thoroughly hot; discard it if it has been left out for an extended period.
Yes, Gourla crab can be frozen. Remove the cooked meat from the shell, pack it airtight to limit freezer damage, and thaw it in the refrigerator; do not refreeze crab once it has thawed.
Gourla crab pairs well with lemon, fresh herbs, corn, potatoes, or a crisp salad. These simple sides suit its delicate flavor, while a rich or heavily spiced sauce can easily overwhelm the meat.
Vitamins
B12
3µg · 125% DV
B3
2.04mg · 13% DV
B5
0.6mg · 12% DV
Vitamin E
1.44mg · 10% DV
Minerals
Copper
0.84mg · 93% DV
Selenium
43µg · 78% DV
Phosphorus
264mg · 38% DV
Iodine
48µg · 32% DV
Sodium
420mg · 18% DV
Potassium ⭐
312mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 108 calories in 1 piece (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.
Gourla Crab is crab, a sea-dwelling crustacean prized for its mildly sweet, delicate meat. The flesh separates into tender flakes with a gently firm bite. Across its coastal food cultures, crab is often steamed or boiled and served simply, while crab cakes, salads and chilled crab dishes are also popular. A squeeze of lemon and fresh herbs complement its clean flavour without masking it.
It is naturally low in fat and provides plenty of protein—18 g per 100 g—so it can anchor a lighter meal. Pair it with crisp vegetables or a salad, or use it in a sandwich; for a lighter preparation, choose lemon or a simple dressing over a rich, creamy sauce.
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.
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.
NOVA 1
Unprocessed
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.
No known major allergens
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
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.24g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 0.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.