Crab

Crab: Nutrition, History and Cooking Guide

Crabs have been eaten by coastal human communities since prehistoric times, and several species hold prominent places in regional cuisines across the world. The European edible crab (Cancer pagurus) — known as the brown crab — is the most commercially important crab in Britain, with major fisheries off the coasts of Cornwall, Devon, Cromer (Norfolk), and Orkney. The Cromer crab, small and sweet-flavoured from feeding on the chalk-filtered waters of the North Norfolk coast, is considered among the finest available. In the United States, the Dungeness crab of the Pacific coast and the blue crab of the Chesapeake Bay are the dominant species — Maryland blue crab prepared as crab cakes, steamed in Old Bay seasoning, or in she-crab soup is one of the iconic dishes of the American Chesapeake tradition. In Asia, the mud crab (Sri Lankan, Singaporean, and Malaysian chilli crab), the Japanese snow crab, and the Russian king crab are all commercially significant and celebrated in their regional cuisines.

Nutritional Value of Crab

Crab provides 86 kcal and 17.4 g of protein per 100 g, with just 1 g of fat — very lean and high in protein. It is an outstanding source of zinc — a single 100 g serving provides a very meaningful proportion of the daily requirement — as well as selenium, copper, B12, and phosphorus. Crab is also one of the richest food sources of copper, important for iron metabolism, enzyme function, and connective tissue synthesis.

Health Benefits of Crab

Crab's exceptional zinc content is its standout nutritional feature — zinc from shellfish is among the most bioavailable dietary sources available and is important for immune function, wound healing, protein synthesis, and reproductive health. Selenium supports thyroid function and antioxidant defence. B12 supports neurological health. Crab provides these micronutrients at very low caloric cost, making it nutritionally exceptional per calorie consumed.

How to Select and Store Crab

Live crabs should be active and heavy for their size. Cooked crab should smell sweet and fresh, not ammonia-like. Brown crab sold dressed (already prepared and in the shell) is a convenient option. Refrigerate cooked crab for up to two days; freeze crab meat for up to three months.

How to Cook Crab

Live crab is most humanely killed by placing in the freezer for forty-five minutes then splitting with a heavy knife before cooking, or by dispatching swiftly with a skewer before boiling. Boil in heavily salted water for fifteen minutes for a 1 kg crab, adding five minutes per extra 500 g. Allow to cool before picking the meat. Crab meat is excellent simply with lemon, good mayonnaise, and brown bread. Crab cakes — bound with egg and breadcrumb and pan-fried — are outstanding. Crab linguine with chilli, garlic, and parsley is one of the finest pasta dishes.