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Crab Salad Calories
Light, protein-rich salad made with crab meat, vegetables, and usually mayonnaise or yogurt.
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 144 calories. That works out to 120 calories per 100 g. It contains 6.2 g of carbs, 12.6 g of protein, 7.4 g of fat and 1.3 g of fiber. Its 1.3 µg of B12 covers 55% 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
144
KCAL / 120G
Carbs
6.2g
· 2% DV
Protein
12.6g
· 25% DV
Fat
7.4g
· 9% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 36% · Fat 47%
Crab Salad nutrition facts table · 1 serving (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.56 g | 8% |
| Trans fat | 0 g | |
| Sodium | 456 mg | 20% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 1.3 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 | 144 kcal |
| 1 serving (extra small) | 60 g | 72 kcal |
| 1 serving (small) | 80 g | 96 kcal |
| 100 g | 100 g | 120 kcal |
| 1 piece (small) | 100 g | 120 kcal |
| 1 cup (medium) | 150 g | 180 kcal |
| 1 piece (large) | 160 g | 192 kcal |
| 1 serving (large) | 180 g | 216 kcal |
| 1 serving (double) | 240 g | 288 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Crab Salad
What is in crab salad?
Crab salad usually combines crab meat with crisp vegetables, herbs, and a creamy dressing such as mayonnaise. Common additions include celery, scallions, lemon, and dill, though recipes vary by region and personal preference.
How do you make crab salad?
To make crab salad, gently fold cooked crab meat together with chopped vegetables, herbs, lemon, and mayonnaise or another creamy dressing. Chill it before serving, and avoid vigorous mixing so the crab stays in larger pieces.
Is crab salad made with real crab or imitation crab?
Crab salad can be made with either real crab meat or imitation crab, also called surimi. Surimi is usually made from white fish, not crab, so check the ingredient list if you specifically want real crab.
What kind of crab meat is best for crab salad?
Lump crab meat is a popular choice for crab salad because it gives the dish noticeable, tender pieces. Smaller claw meat is more assertive in flavor and usually costs less, while either works well in a mixed salad.
What dressing goes best with crab salad?
Mayonnaise is the classic dressing for crab salad, often brightened with lemon juice, mustard, or fresh herbs. Greek yogurt can replace some or all of the mayonnaise for a tangier, less rich result.
How long does crab salad last in the fridge?
Store crab salad covered in the refrigerator and eat it within 2 days for the best quality. Discard it if it has been left at room temperature for an extended period, particularly in warm conditions.
Can you freeze crab salad?
Freezing crab salad is not recommended. Mayonnaise or yogurt dressing can separate after thawing, and vegetables such as celery lose their crunch; the texture is usually much better when the salad is freshly made.
What should you serve with crab salad?
Crab salad pairs well with toasted bread, crackers, lettuce cups, or a simple green salad. For a fuller meal, serve it in a sandwich or alongside boiled potatoes rather than adding another rich dish.
Can you make crab salad ahead of time?
Yes, you can prepare crab salad a few hours ahead and keep it covered in the refrigerator. For the freshest texture, add delicate herbs and any crunchy vegetables close to serving time.
Can you use canned crab for crab salad?
Yes, canned crab works in crab salad; drain it thoroughly and check carefully for any shell fragments before mixing. Its flavor is milder than freshly cooked crab, so lemon, herbs, and a little seasoning help.
Crab Salad Vitamins & Minerals
Vitamins
B12
1.32µg · 55% DV
B5
0.48mg · 10% DV
Vitamin E
1.44mg · 10% DV
B3
1.44mg · 9% DV
Minerals
Selenium
17µg · 31% DV
Sodium
456mg · 20% DV
Phosphorus
132mg · 19% DV
Iodine
22µg · 15% 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 144 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 crab meat with chopped vegetables and a creamy dressing, commonly mayonnaise or yogurt. It has no single point of origin or fixed recipe: versions vary across coastal cuisines and from one cook to another. Depending on the recipe, the vegetables might add crunch and freshness, while the crab brings a delicate, gently sweet seafood flavour.
Usually served chilled, Crab Salad works as a light lunch, a starter, or a filling for sandwiches and rolls. In Turkey, you might serve it as a meze with lemon and greens or alongside a fish meal; elsewhere, it is also common at picnics and casual gatherings. It offers protein without being especially heavy. For a fresher, lighter dressing, replace some of the mayonnaise with yogurt and add extra vegetables.
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 2
Minimally 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
1.56g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.92g
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.