King crabs, also
known as stone crabs, are a family of crustaceans found mainly in cold
seas. They are very large in size, in short supply, and have a tasty
flesh that makes them a delicacy. King crab legs are an especially
popular delicacy that offers many nutritional benefits, including a
healthy dose of omega-3 fatty acids, protein and many vitamins and
minerals.
Background
The most commonly caught and
sold species is the red king crab (Paralithodes camtschaticus).
According to the Alaska Seafood Marketing Institute, the best meat of
the king crab is in the legs. Unlike other crabs, king crabs have only
six legs (versus eight). The body of the crab offers little meat and
usually goes to canners. King crabs were plentiful until the early
1980s. Then came a shortage caused by water temperature changes and
other environmental conditions. Since then, the price has more than
doubled and they are less available.
Nutrition Basics
An Alaskan king crab leg (134g) cooked and served plain, provides 130
calories, 2.1g of fat, .2g of saturated fat, and zero trans fat,
carbohydrate, sugar and dietary fiber. One leg of the aforementioned
serving size provides about 26g of protein, making it an excellent
source of protein, though it is much leaner than the same amount of
beef. Although king crab is a source of cholesterol, containing about
71mg per serving, it need not be avoided for this reason as saturated
and trans fats (which are not in crab legs) have a far more negative
impact on blood cholesterol levels.
Rich in Omega-3 Fat
Most of the fat in a king crab leg is heart-healthy unsaturated fat
(.2 gram of monounsaturated fat and .7g of polyunsaturated fat). King
crab is rich in a class of essential polyunsaturated fatty acids known
for their health benefits and found in all seafood: omega-3 fatty acids.
One serving provides 614mg of omega-3 fatty acids, making it an
excellent food source for this nutrient. According to the American Heart
Association, omega-3 fatty acids are anti-inflammatory and help prevent
low-density lipoprotein (LDL or "bad") cholesterol from adhering to
artery walls.
Good Food Source of Vitamins
Like
other types of seafood, king crab legs are nutrient-dense, making them a
healthy food choice. They are a good food source of vitamin C, offering
10.2g per serving, or 13.5 percent of the Recommended Dietary Allowance
(RDA), 68.3mcg of folate, or 17 percent of the RDA and a whopping 15.4
mcg of vitamin B12, or more than 200 percent of the RDA. Vitamin C aids
in wound healing and strengthens the immune system, and folate and
vitamin B12 are important for red blood cell formation, among other
functions.
Excellent Food Source of Minerals
King
crab legs are an excellent food source of magnesium, phosphorus,
selenium, zinc and copper. One leg offers 84mg of magnesium, or 20
percent of the RDA; 375mg of phosphorus, or more than 50 percent of the
RDA; 53.5mcg of selenium and 10.2mg of zinc, nearly 100 percent of the
RDA for each; and 1.6mg of copper, or about 75 percent of the RDA. These
minerals perform a variety of functions in the body, including red
blood cell and protein formation, bone health, and immune system
function. Unfortunately, king crab legs are high in sodium because they
are a salt-water species. One leg contain more than 1,400mg of sodium,
so those watching their sodium intake should eat king crab legs with
caution.
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