Crab claw calories come to 71 for a 3 oz portion (85 g) and 83 per 100 g of cooked claw meat. Protein supplies 91% of those calories, with 15.2 g in that portion, while carbs and sugar sit at 0. The number to notice is sodium: 336 mg, or 15% of the daily value.
71kcal
1 3 oz portion · 85 g, claw meat, cooked
91%protein
15.2 gProtein
0 gCarbs
0.6 gFat
How to burn off 71 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Claw meat, cooked · per 85 g
Calories
71 kcal
Protein
15.2 g
Carbohydrate
0 g
Fat
0.6 g
Saturated fat
0.2 g
Cholesterol
82 mg
Sodium
336 mg
Potassium
220 mg
Iron
0.4 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Crab claw meat: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
3 oz portion (85 g)
71
15.2 g
0 g
0.6 g
336 mg
4%
1 cup flaked (118 g)
98
21.1 g
0 g
0.9 g
466 mg
5%
100 g
83
17.9 g
0 g
0.7 g
395 mg
4%
3 × 3 oz portion (85 g)
212
45.6 g
1,007 mg
5 × 3 oz portion (85 g)
353
76 g
1,679 mg
A 3 oz portion is a 71-calorie serving
The standard 3 oz portion of claw meat weighs 85 g and lands at 71 calories, about 4% of the daily calorie value. A cup of flaked meat, 118 g, is the more realistic measure if you are building a crab salad, a dip or a pasta. That cup brings 98 calories and 21.1 g of protein, and it still covers only 5% of daily calories.
Scaling up changes surprisingly little on the calorie side. Two 3 oz portions, 170 g, come to 141 calories. Three portions, 255 g, reach 212. Even a generous seafood platter of five portions, 425 g, totals just 353 calories while delivering 76 g of protein.
That makes claw meat a food where the portion matters less than what surrounds it. Melted butter, mayo, cocktail sauce and breading will move the total far more than an extra ounce of crab. If you log crab claws, log the dip too, because the meat itself is rarely the problem.
Nearly every calorie is protein
The calorie split is about as lopsided as food gets: 91% protein, 9% fat and 0% carbs. Per 100 g, cooked claw meat holds 17.9 g of protein against only 0.7 g of fat, of which 0.2 g is saturated. There is no fiber and no sugar to account for.
Measured against the daily value, the protein adds up fast. A 3 oz portion gives 30% of daily protein, 100 g gives 36%, and a cup of flaked meat gives 42%. Few foods reach those shares for under 100 calories, which is why claw meat earns its place on a high-protein plan.
The low fat has a trade-off. Without fat or carbs, crab is not especially filling on its own, and it leans on whatever it is served with to feel like a meal. Claw meat also supplies 259 mg of potassium per 100 g, a modest bonus rather than a reason to eat it.
Sodium is the row to watch
Crab is naturally salty, and the numbers show it. Cooked claw meat carries 395 mg of sodium per 100 g. A 3 oz portion has 336 mg, which is 15% of the daily value, and a cup of flaked meat reaches 466 mg, or 20%.
Because the calories stay low, it is easy to eat several portions without noticing the salt stacking up. Two portions bring 672 mg, three bring 1,007 mg, and five portions hit 1,679 mg before any seasoning, butter or dipping sauce. If you watch sodium, the portion size matters here in a way it does not for calories.
Cholesterol is the other row worth a glance at 97 mg per 100 g. The figures on this page follow the USDA row for cooked blue crab, so seasoned or brined claws from brands such as Phillips or Sea Best can read differently on their own labels. Check the package if salt is your main concern.
Crab claws work best with light sides
Since claw meat brings protein and almost nothing else, the sides decide what kind of meal it becomes. Pair it with a green salad, steamed vegetables, corn or a slice of crusty bread to add fiber and carbs the crab lacks. Lemon, herbs and a light vinaigrette add flavor without much extra salt or fat.
The classic accompaniments are where calories hide. Drawn butter, creamy dips and fried coatings can turn a lean plate into a heavy one, and cocktail sauce adds its own sodium on top of the crab. A small dish of sauce for dipping keeps things in check better than pouring it over.
Crab claws also slot easily into other dishes: crab cakes, pasta, omelets or a cold seafood salad. In each case the meat adds protein for few calories, and the binder or dressing sets the final total. BodyPal can log the plate from a photo if you want a quick count of the whole meal.
How does crab claw meat compare?
Here is crab claw meat next to imitation crab, raw shrimp and general crab meat, compared per 100 g and per usual serving.
Verdict: For the most protein per calorie, raw shrimp edges ahead with 20.1 g per 100 g at 85 calories and far less sodium, 119 mg against 395 mg. Skip imitation crab if protein is the goal, since it has 95 calories, only 7.6 g of protein and 15 g of carbs per 100 g, plus 529 mg of sodium.
Most popular crab claw meat brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Pacific Cove Premium Crab Claw3.5 oz · 100 g90 kcal
2Ocean's Catch Jonah Crab Claws3 oz · 85 g106 kcal
3Raw Seafoods Jonah Crab Claws3 oz · 85 g106 kcal
4Packers Jonah Crab Claws3 oz · 84 g83 kcal
5Phillips Premium Crab Claw2 oz · 57 g79 kcal
6Sea Best Blue Crab Claw With Arm3 oz · 85 g106 kcal
7Sea Best Jumbo Stone Crab Claws4 oz · 112 g54 kcal
Stone, Jonah and blue crab claws come from different species, so label numbers range from 54 to 106 calories per 100 g. Source: manufacturer labels / USDA FoodData Central.
Crab claw meat FAQs
How many calories are in crab claw meat?
A 3 oz portion (85 g) of cooked crab claw meat has 71 calories. Per 100 g it is 83 calories.
Is crab claw meat good for weight loss?
Crab claw meat has 83 calories per 100 g with 17.9 g protein, 0.7 g fat and no carbs, so a 3 oz portion adds 71 calories.
Crab claw meat or imitation crab: which has fewer calories?
Crab claw meat has 83 calories per 100 g and imitation crab 95. The claw meat also carries 17.9 g protein per 100 g.
How much protein is in crab claw meat?
100 g of cooked crab claw meat has 17.9 g protein, and a 3 oz portion (85 g) has 15.2 g.
What is the nutrition breakdown of crab claw meat?
Per 100 g, cooked crab claw meat has 83 calories, 17.9 g of protein, 0.7 g of fat and 0 g of carbs. It also carries 395 mg of sodium, 97 mg of cholesterol and 259 mg of potassium, with no fiber or sugar.
Do blue crab claws match these numbers?
Yes, these figures come from the USDA row for cooked blue crab: 83 calories and 17.9 g of protein per 100 g. Jonah or stone crab claws are a different species, so their labels may read slightly differently.
How many calories are in fried crab claws?
Plain cooked claw meat has 71 calories per 3 oz portion, and that is the base before frying. Batter and oil add calories and fat on top of the meat's 0.6 g of fat, so fried claws will total noticeably more.
How many calories are in a cup of crab claw meat?
A cup of flaked claw meat, 118 g, has 98 calories, 21.1 g of protein and 0.9 g of fat. Its 466 mg of sodium is 20% of the daily value, the highest share on the label.
