Protein synthesis plateaus at 1.6 g/kg/day. More adds little (Morton, Br J Sports Med 2018). Per 100 g crab: 82 kcal, 18.6 g protein, 331 mg sodium. Crab runs high on natural sodium — salt-sensitive trainees should track it alongside kcal.
How should I track Crab, blue swimming, lump, pasteurized, refrigerated?
Crab, blue swimming, lump, pasteurized, refrigerated is high in zinc. For the most accurate tracking of Crab, blue swimming, lump, pasteurized, refrigerated, 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.