Crab is a lean protein source — 18.1 g protein, 1.1 g fat per 100 g. Fish protein scores DIAAS 1.0–1.15 (Huang et al., Crit Rev Food Sci Nutr 2018). Whole crab yield is ~25% edible meat — log picked meat only.
How should I track Crab, blue, raw?
Crab, blue, raw is high in zinc. For the most accurate tracking of Crab, blue, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.