Snow crab legs, often savored for their sweet and delicate meat, are a seafood lover’s delight. Yet, for those keeping an eye on their calorie intake or following a specific diet plan, understanding the calorie content of snow crab legs is essential. Let’s delve into the calorie details of this delectable seafood.
Snow Crab Leg Calories
Snow crab legs, a popular seafood delicacy, are relatively low in calories, making them a healthy choice for those looking to enjoy delicious seafood without a high caloric intake. On average, a 3.5-ounce (100-gram) serving of cooked snow crab legs contains about 90-100 calories. These crab legs are not only low in calories but also a good source of protein and essential nutrients like vitamin B12, zinc, and selenium.
However, it’s important to note that the calorie content may vary slightly depending on how the crab legs are prepared. For example, if you add butter or other high-calorie sauces, it will increase the overall calorie count. Therefore, if you’re aiming to maintain a low-calorie diet, it’s best to enjoy snow crab legs without excessive additions or opt for healthier seasonings and accompaniments.
Nutritional Value Of Snow Crab Legs
Snow crab legs are not only delicious but also offer several essential nutrients that contribute to a well-rounded diet. These crustaceans provide a rich source of protein, vitamins, and minerals, making them a popular seafood choice.
Nutritional Content of Snow Crab Legs (Per 3-Ounce Serving):
Nutrient Amount % Daily Value* Calories 84 4% Protein 18 grams 36% Total Fat 1 gram 2% – Saturated Fat 0.2 grams 1% Cholesterol 39 milligrams 13% Sodium 911 milligrams 38% Total Carbohydrates 0 grams 0% Dietary Fiber 0 grams 0% Sugars 0 grams 0% Vitamin B12 3.5 micrograms 58% Phosphorus 175 milligrams 18% Selenium 34 micrograms 49% Zinc 2.2 milligrams 15%
*Percent Daily Values are based on a 2,000-calorie diet.
Key Nutritional Highlights:
- Protein: Snow crab legs are an excellent source of high-quality protein, which is essential for muscle maintenance and growth.
- Low in Fat: They are relatively low in total fat, with minimal saturated fat content.
- Cholesterol: While they contain cholesterol, it is not excessive and can be part of a balanced diet.
- Selenium: Snow crab legs are a rich source of selenium, an essential mineral with antioxidant properties that support various bodily functions.
- Vitamin B12: These crab legs provide a substantial amount of vitamin B12, vital for nerve function and the production of red blood cells.
- Phosphorus: Phosphorus is essential for strong bones and teeth, and snow crab legs offer a notable amount.
- Zinc: Zinc plays a role in immune function, wound healing, and DNA synthesis, and it is present in snow crab legs.
Snow Crab Leg Serving Size
Snow crab legs are a delectable seafood choice appreciated for their sweet, delicate flavor and tender meat. When enjoying this seafood delicacy, it’s essential to understand the recommended serving size to make the most of your meal while maintaining a balanced diet.
Recommended Snow Crab Leg Serving Size:
The ideal serving size for snow crab legs depends on various factors, including individual dietary needs and preferences. As a general guideline, a standard serving size for snow crab legs is typically about 3 to 6 ounces (85 to 170 grams) per person.
Here are a few considerations when determining your serving size:
- Appetite and Preference: Your appetite and how much you enjoy crab legs play a significant role. Some individuals may opt for a smaller serving as part of a multi-course meal, while others might savor a more substantial portion.
- Accompaniments: Consider what else you plan to serve with the crab legs. If you have a variety of side dishes, a smaller serving of crab legs may be sufficient.
- Dietary Goals: If you are following specific dietary goals, such as maintaining a low-calorie or low-cholesterol diet, a modest serving size may be preferred.
- Nutritional Content: Keep in mind the nutritional content, such as protein and cholesterol, when determining your serving size.
- Personal Preference: Ultimately, your personal preference for crab legs and your satisfaction with the meal are key factors. Enjoy your meal in a way that makes you happy.
Enjoying Snow Crab Legs:
When serving snow crab legs, consider the following tips:
- Crack and extract the meat carefully to avoid any unnecessary waste.
- Dip the meat in melted butter or a preferred sauce for added flavor.
- Accompany your crab legs with sides like steamed vegetables, rice, or a crisp salad for a well-rounded meal.
How To Cook Snow Crab Legs
Snow crab legs are a delicious and versatile seafood delicacy. Whether you prefer them steamed, boiled, or baked, here is a guide to preparing perfectly cooked snow crab legs.
Methods to Cook Snow Crab Legs:
Below are common methods for cooking snow crab legs, along with recommended cooking times:
Cooking Method Cooking Time Key Steps Boiling 4-5 minutes 1. Fill a large pot with water and bring it to a boil. 2. Add crab legs and cook for 4-5 minutes. 3. Drain and serve. Steaming 5-6 minutes 1. Place a steamer basket over simmering water. 2. Arrange crab legs in the basket. 3. Cover and steam for 5-6 minutes. 4. Serve with melted butter. Baking 12-15 minutes (375°F or 190°C) 1. Preheat the oven. 2. Place crab legs on a baking sheet. 3. Brush with melted butter and seasonings. 4. Bake for 12-15 minutes. 5. Serve hot. Grilling 5-7 minutes per side 1. Brush crab legs with oil or marinade. 2. Grill over medium-high heat, turning occasionally, for 5-7 minutes per side. 3. Serve with grilled vegetables. Microwaving 2-3 minutes 1. Arrange crab legs on a microwave-safe plate. 2. Cover with a damp paper towel. 3. Microwave on high for 2-3 minutes. 4. Enjoy with your favorite dipping sauce.
Key Tips for Cooking Snow Crab Legs:
- Ensure crab legs are thawed if they were frozen, as this promotes even cooking.
- Brush crab legs with melted butter, garlic, and seasonings for extra flavor.
- Serve with lemon wedges, cocktail sauce, or garlic butter for dipping.
Snow Crab Leg Recipes
Snow crab legs are not only delicious on their own but can be transformed into a variety of mouthwatering dishes with the right recipes. Here are some delectable snow crab leg recipes that will elevate your culinary experience:
1. Garlic Butter Snow Crab Legs:
- 2 pounds of snow crab legs
- 1/2 cup (1 stick) of unsalted butter
- 4 cloves of garlic, minced
- 1 tablespoon of fresh lemon juice
- 2 tablespoons of fresh parsley, chopped
- Salt and black pepper to taste
- Thaw the crab legs if frozen.
- In a large skillet, melt the butter over medium heat.
- Add the minced garlic and sauté until fragrant.
- Stir in lemon juice, salt, and black pepper.
- Add the crab legs to the skillet and coat them with the garlic butter sauce.
- Cover and cook for 5-7 minutes or until heated through.
- Sprinkle with chopped parsley and serve hot.
2. Crab Leg Alfredo:
- 1 pound of fettuccine pasta
- 1 pound of snow crab leg meat
- 2 tablespoons of butter
- 2 cups of heavy cream
- 1 cup of grated Parmesan cheese
- 2 cloves of garlic, minced
- Salt and black pepper to taste
- Chopped fresh parsley for garnish
- Cook the fettuccine pasta according to package instructions.
- In a large skillet, melt butter and sauté minced garlic.
- Stir in heavy cream and bring to a simmer.
- Add Parmesan cheese and stir until the sauce thickens.
- Gently fold in the crab leg meat and cook for a few minutes.
- Season with salt and black pepper.
- Serve the creamy crab sauce over the cooked fettuccine.
- Garnish with fresh parsley and additional Parmesan cheese.
3. Grilled Crab Leg Skewers:
- 2 pounds of snow crab legs
- Wooden skewers, soaked in water
- Olive oil
- Lemon wedges
- Old Bay seasoning or your preferred seafood seasoning
- Preheat the grill to medium-high heat.
- Thaw the crab legs if frozen and remove the meat from the shells.
- Thread crab leg meat onto the soaked skewers.
- Brush with olive oil and sprinkle with your choice of seafood seasoning.
- Grill the skewers for 2-3 minutes on each side until lightly charred.
- Serve with lemon wedges for a zesty touch.