Crab vs shrimp
Side-by-side nutrition comparison per serving. See which fits your goals better.
Crab and shrimp are both popular shellfish with ultra-lean protein profiles that make them excellent for calorie-conscious eating. Crab delivers 17.9g protein at 83 calories per 100g with just 0.74g fat. Shrimp provides 24g protein at 99 calories with 0.28g fat. Shrimp leads on protein density; crab is lower in total calories.
Crab's zinc content is noteworthy — a single serving can provide 40-60 percent of daily zinc needs, making it one of the better food sources of this immune-supporting mineral. Shrimp offers more selenium and astaxanthin (a potent antioxidant). Both deliver meaningful B12, copper, and phosphorus.
The cost comparison heavily favors shrimp. Fresh crab is expensive and labor-intensive to prepare, while shrimp is widely available fresh and frozen at reasonable prices. Canned crab meat offers a middle ground — shelf-stable, pre-cooked, and suitable for crab cakes, salads, and dips at a fraction of fresh crab cost.
Pro tip
Mix canned crab meat with diced avocado, lime juice, cilantro, and a pinch of chili flakes for an instant crab salad that delivers lean protein, healthy fat, and potassium. Serve over greens or in butter lettuce cups for a sub-200-calorie protein-packed lunch.
Quick Verdict
Best for weight loss
Crab
Best for muscle gain
shrimp
Best for low-carb
Crab
Macro Comparison
Crab: 100g (100g) | shrimp: 100g (100g)
83
Crab
99
shrimp
17.9g
Crab
24g
shrimp
0g
Crab
0.2g
shrimp
0.74g
Crab
0.28g
shrimp
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
86%
Crab
97%
shrimp
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| Nutrient | Crab | shrimp |
|---|---|---|
| Calories | 83 | 99 |
| Protein | 17.9g | 24g |
| Carbs | 0g | 0.2g |
| Fat | 0.7g | 0.3g |
| Fiber | 0g | — |
| Sugar | 0g | — |
| Sodium | 395mg | 111mg |
| Cholesterol | 97mg | 189mg |
| Saturated Fat | 0.2g | 0.06g |
| Potassium | 259mg | 259mg |
| Vitamin A | 1mcg | — |
| Vitamin C | 3.3mg | — |
| Calcium | 91mg | 70mg |
| Iron | 0.5mg | 0.51mg |
Which Should You Choose?
For weight loss
Choose Crab. With 83 calories and 17.9g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose shrimp. shrimp delivers 24g protein per serving — 6.1g more than Crab.
For low-carb diets
Choose Crab with 0g carbs per serving.
Shellfish are some of the leanest proteins available but often overlooked in meal planning. Sunn helps you incorporate seafood variety and track the unique micronutrients that different shellfish provide.
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Take the free quizCommon Questions
Is Crab or shrimp better for weight loss?
For weight loss, Crab is the better choice. Crab has 83 calories and 17.9g protein per serving, while shrimp has 99 calories and 24g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Crab or shrimp?
shrimp has more protein per serving. Crab provides 17.9g and shrimp provides 24g of protein.
Can I eat both crab and shrimp together?
Yes! Combining crab and shrimp gives you 182 calories and 41.9g protein. This combination can work well as part of a balanced meal.