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Very high protein, low fat, excellent B12 and zinc source, low calorie
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of King crab (120 g) has 101 calories. That works out to 84 calories per 100 g. It contains 0 g of carbs, 22 g of protein, 1.3 g of fat and 0 g of fiber. Its 11.8 µg of B12 covers 490% of the Daily Value. Its glycemic index is 0 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 120 g
101
KCAL / 120G
Carbs
0g
· 0% DV
Protein
22g
· 44% DV
Fat
1.3g
· 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 0% · Protein 88% · Fat 12%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 101 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1003 mg | 44% |
| Total carbohydrate | 0 g | 0% |
| Fiber | 0 g | 0% |
| Protein | 22 g | 44% |
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 | 101 kcal |
| 1 ounce (small) | 28 g | 24 kcal |
| 1 piece (small) | 80 g | 67 kcal |
| 100 g | 100 g | 84 kcal |
| 1 serving (medium) | 100 g | 84 kcal |
| 1 cup (medium) | 135 g | 113 kcal |
| 1 piece (large) | 180 g | 151 kcal |
| 1 serving (large) | 200 g | 168 kcal |
| 1 piece (extra large) | 240 g | 202 kcal |
Calculated from 84 calories per 100 g.
King crab legs are usually sold already cooked, so you generally only need to warm them through. Steam them briefly or heat them covered in the oven with a little water; prolonged heating can make the meat tough.
King crab can be costly because harvesting and processing it are demanding, and much of the supply comes from remote, cold-water fisheries. Its large, meaty legs are also prized as a premium seafood serving.
King crab tastes mildly sweet, delicate, and briny, with a firm yet tender texture. Its flavor is sometimes compared with lobster, and simple accompaniments such as lemon or melted butter let the crab remain the focus.
King crab is generally larger, with thick, spiny legs and substantial chunks of meat. Snow crab has longer, slimmer legs and a more delicate texture; both are sweet, but their size and shell structure make them quite different to serve.
Use seafood scissors or a crab cracker to open the shell and remove the meat. Cut along the leg or near its joints rather than crushing it too hard, and handle sharp shell edges carefully.
King crab species live in cold seas, and red king crab is especially associated with Alaska and the Bering Sea. The exact origin depends on the species and supplier, so check the product’s stated source if provenance matters to you.
Most king crab legs sold in shops are cooked soon after harvest and then frozen. Their red shells and cooked meat are clues, but packaging is the best way to confirm whether a particular product is raw or cooked.
Thaw frozen king crab slowly in the refrigerator to preserve its texture and keep it safely cold. Follow any package instructions, and do not refreeze crab that has already been thawed.
Serve king crab with lemon and melted butter, plus simple sides such as potatoes, corn, or a green salad. Mild accompaniments work well because strongly spiced dishes can overwhelm the crab’s naturally sweet flavor.
Refrigerate leftover cooked king crab promptly in a covered container and eat it soon; seafood should not sit out at room temperature. Discard it if it has an off smell, a sticky texture, or has been left unrefrigerated for too long.
Vitamins
B12
11.76µg · 490% DV
B5
0.6mg · 12% DV
B3
1.8mg · 11% DV
Vitamin C
8.4mg · 9% DV
Minerals
Iodine
156µg · 104% DV
Copper
0.84mg · 93% DV
Zinc
9.12mg · 83% DV
Selenium
43µg · 78% DV
Sodium
1003mg · 44% DV
Potassium ⭐
314mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 101 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.
King crab is a large cold-water crab, prized for the generous meat in its legs and harvested in northern waters such as those off Alaska and Norway. Its flesh is mildly sweet, tender and pleasantly flaky. It is often served simply boiled or steamed, either chilled with a dipping sauce or warm with melted butter; at home, the legs can be cracked and the meat added to salads, pasta or seafood platters. Keep cooking brief so the meat stays moist.
It is notably high in protein and low in fat, with 18.3 g of protein per 100 g. Pair it with crisp vegetables and lemon for a lighter plate, or serve with potatoes or rice for a more substantial meal.
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
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.16g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.44g
Omega 6:3 ratio 0.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.