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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, soft-shell crabs are a highly nutritious seafood choice. They are an excellent source of lean, complete protein and provide essential minerals like zinc, phosphorus, and calcium, along with heart-healthy Omega-3 fatty acids and Vitamin B12.
Soft-shell crabs are very protein-dense, containing approximately 18.1 grams of protein per 100-gram serving. This makes them an efficient food for muscle maintenance and repair while remaining low in total calories.
With only 87 calories and 1.1g of fat per 100g, soft-shell crabs are excellent for weight management. However, their caloric density increases significantly if they are deep-fried or heavily breaded, so choose sautéing or grilling for the best results.
Naturally, soft-shell crabs contain 0g of carbohydrates, making them perfectly keto-friendly. To maintain this status, avoid traditional flour-based batters and instead pan-sear them in butter or olive oil with herbs.
The crabs themselves are naturally gluten-free. However, because they are frequently served fried, you must ensure they are not coated in wheat flour or breadcrumbs if you have a gluten intolerance.
Yes, the entire crab is edible, including the shell, legs, and claws. Because the crab has recently molted, the shell is paper-thin and soft, offering a unique texture and a concentrated source of calcium and phosphorus.
The most common methods are pan-frying, deep-frying, or grilling. They cook very quickly, usually taking only 2 to 4 minutes per side until the shell turns bright red and becomes slightly crispy.
soft-shell crabs is a versatile ingredient found in cuisines around the world. With 87 calories per 100g and 18.1 grams of protein, it's a nutritious addition to many dishes.
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Browse recipes →Fresh soft-shell crabs are highly perishable and should ideally be cooked the day you buy them. If necessary, you can store them in the refrigerator for up to 1-2 days, kept on ice or wrapped in a damp cloth to maintain moisture.
Fresh crabs should have a mild, sweet scent of the ocean; avoid any that smell strongly of fish or ammonia. If buying live, they should show some movement, and the shell should feel soft and pliable rather than dry or leathery.
They have a sweet, delicate flavor that is more concentrated than standard crab meat. The texture is the standout feature, providing a tender bite with a very light, satisfying crunch from the thin, edible shell.