How Many Calories Are in Whiteleg Shrimp? Higher or Lower Than Crab?

How Many Calories Are in Whiteleg Shrimp vs Crab? The Quick Answer

Cooked whiteleg shrimp (Litopenaeus vannamei, also called Pacific white shrimp) has about 99 calories per 100 grams. Cooked crab meat is in the same range, but varies by species: blue crab has about 87 calories per 100 grams, Alaska king crab about 97, snow crab about 97, and Dungeness crab about 110. A three-ounce (85-gram) serving has about 84 calories of whiteleg shrimp, against about 74 for blue crab, 82 for king crab and 94 for Dungeness. So shrimp is slightly higher than most crab by weight, and slightly lower than Dungeness.

Whiteleg shrimp is the most widely farmed shrimp in the world and the one most likely to be sold in supermarkets, frozen, peeled or shell-on. Crab is a more seasonal and expensive shellfish, bought as legs, claws, lump meat or canned meat. Both are low in fat, high in protein and almost free of carbohydrate. The practical differences lie in cholesterol, sodium, minerals, price and how much work it takes to reach the edible part. This guide compares whiteleg shrimp and crab by 100 grams, by serving and by piece, looks at types of crab, imitation crab, nutrition and cooking methods, and includes three comparison tables and an FAQ.

A three-ounce serving has about 84 calories of whiteleg shrimp and 74 to 94 of crab, depending on the species

How Many Calories Are in Whiteleg Shrimp?

Whiteleg shrimp is lean, mild and sweet, with a firm texture. The calories are almost entirely from protein, with 0.3 grams of fat per 100 grams. Farmed whiteleg shrimp has the same calories as wild shrimp, within a few percent. Cooking removes water, so cooked shrimp has more calories per 100 grams than raw, but the total for the whole shrimp is much the same.

How Many Calories Are in Crab?

Crab calories depend on the species and on whether you count only the edible meat. The shell, which is most of the weight of a whole crab, has no use as food. Lump meat from the body and leg meat from the legs are the standard measures. Imitation crab, made from fish paste (surimi), is covered below.

Whiteleg Shrimp vs Crab: Calories Compared

Whiteleg shrimp has the most protein per calorie, mainly because crab has more water and a little more fat. Crab, on the other hand, is lower in cholesterol. Calories alone do not separate the two. All of them are lean seafood choices.

Why Are Shrimp and Crab So Similar in Calories?

Both are crustaceans with muscle that is mostly water (about 76 to 79 percent) and protein (18 to 24 percent), with minimal fat and no carbohydrate. The small differences arise from water content and the amount of fat. Shrimp tends to lose more water during cooking, which concentrates protein and calories. Crab meat holds its water better and has more minerals. Both provide about 4 calories per gram of protein, so their calorie densities track protein content.

Both shrimp and crab are lean shellfish with 75-80 percent water

Whiteleg Shrimp vs Crab: Nutrition Compared

Crab is richer in zinc, vitamin B12 and copper. Alaska king crab, which is often precooked and brined, can be very high in sodium, over 1,000 milligrams per 100 grams, so rinse it or choose fresh. Whiteleg shrimp is lower in sodium but higher in cholesterol. Both supply selenium and iodine.

Which Has More Calories: Whiteleg Shrimp or Crab?

By weight, whiteleg shrimp (99) has more calories than blue crab (87) and king crab (97), but fewer than Dungeness (110). The differences are small enough to ignore for daily planning. More important are the sauces, butter and breading that often accompany shellfish: a tablespoon of drawn butter adds 102 calories, and a restaurant crab cake can pass 250. A shrimp cocktail with six large shrimp has about 80 calories with sauce. A bowl of shrimp scampi has 400 or more.

What About Imitation Crab?

Imitation crab, sold as crab sticks or kani, is made from surimi (pulped white fish such as pollock), starch, sugar and flavorings. It has about 95 calories per 100 grams, 81 per three ounces, and about 13 grams of protein per 100 grams, so it is lower in protein than real crab and higher in carbohydrate (about 15 grams per 100 grams). It contains more sodium (about 700 milligrams per 100 grams) and less cholesterol. It is a convenient, inexpensive substitute in salads and sushi, but it is a processed food.

How Do Cooking Methods Change Shrimp and Crab Calories?

Steaming, boiling and grilling keep both seafoods lean. The extras are the problem: butter, mayonnaise, cream sauces, cheese, breading and frying. A pound of crab legs served with a small cup of melted butter (4 tablespoons, 408 calories) can double the meal. Shrimp is often stir-fried or sauteed, where a teaspoon of oil adds 40 calories per 100 grams.

Grilled shrimp with lemon keeps calories near 105 per 100 grams

Whiteleg Shrimp and Crab in Persian Cuisine

Shrimp (meygoo) is a staple on the Persian Gulf coast, in Bushehr, Hormozgan and Khuzestan. Dishes include meygoo polo (rice with shrimp and herbs), ghalieh meygoo (spicy shrimp stew with tamarind and herbs), and fried or grilled shrimp. Crab (kharchang) is less common in Iranian homes, but is eaten in coastal areas and appears in restaurants. Most shrimp in Iranian markets is farmed whiteleg shrimp or wild-caught Persian Gulf shrimp, and both have around 99 calories per 100 grams.

Shrimp vs Crab: Sustainability, Allergies and Safety

Both are shellfish, so people with a shellfish allergy must avoid them. Farmed whiteleg shrimp is widely available, but practices differ between producers, so labels such as ASC or BAP certification matter. Crab may be wild-caught and seasonal. Crustaceans should be bought fresh or frozen and cooked thoroughly. Frozen shrimp can be thawed in the refrigerator or in cold water, and cooked shrimp turns pink and firm. People with gout may need to limit shellfish because of purines, and those with high blood pressure should watch the sodium in precooked crab.

How Do Whiteleg Shrimp Sizes Translate Into Calories?

Frozen whiteleg shrimp is sold by count per pound or per kilogram, such as 16/20, 31/40 or 51/60, which indicates the number of shrimp in a pound. Smaller numbers mean larger shrimp. Peeled shrimp weigh less than shell-on shrimp, and cooked shrimp weigh less than raw because they lose water. Knowing the count makes it easier to estimate calories by piece when you do not want to weigh.

A serving of six extra-large shrimp is about 78 grams cooked and 77 calories. A serving of 12 medium shrimp is about 96 grams cooked and 95 calories.

How Much Crab Meat Do You Get From a Whole Crab or Legs?

Crab is bought in many forms, and the weight you buy is not the weight you eat. A whole cooked blue crab yields only about 14 to 20 percent of its weight in meat. A Dungeness crab yields 20 to 25 percent. Alaska king crab legs yield about 50 to 60 percent of their weight in meat. Canned lump crab meat is already picked, and imitation crab sticks are edible in full. Calories listed in tables refer to the meat alone, so a pound of crab legs gives fewer calories than a pound of shrimp.

This yield difference explains why crab is more expensive per portion and why a plate of crab legs may seem like a large pile of shells but a small amount of meat.

How Do Shrimp and Crab Compare With Other Shellfish?

It helps to place whiteleg shrimp and crab among other seafood. Lobster, scallops, squid, mussels and oysters are all low in fat, but they differ in protein and cholesterol. Calories per 100 grams of cooked seafood range from about 70 for oysters to 140 for lobster meat without sauce. Whitefish such as cod and tilapia range from 90 to 130.

Shrimp, crab and lobster are among the leanest and lowest-calorie options, along with oysters. Salmon and mussels are higher in calories but are rich in omega-3 and iron.

Is the Cholesterol in Shrimp a Problem?

Shrimp has a lot of cholesterol: 189 milligrams per 100 grams, more than twice that of crab. For decades this made people avoid it. More recent evidence shows that for most people, dietary cholesterol has a modest effect on blood cholesterol compared with saturated and trans fats, and shrimp has almost no saturated fat. In studies where people ate shrimp daily, LDL cholesterol rose slightly, but HDL rose too and the ratio was unchanged. Major guidelines no longer set a strict daily cholesterol limit, but people with heart disease or familial hypercholesterolemia should still ask their doctor. Preparing shrimp without butter, cream or frying keeps it heart-friendly.

A 100-gram serving of shrimp has about the same cholesterol as a large egg, with much less saturated fat than cheese, butter or fatty meat.

Easy Light Meals With Shrimp or Crab

Plain shellfish is simple to turn into a satisfying meal for 200 to 400 calories. Grill shrimp skewers with lemon and herbs and serve with a salad. Stir-fry shrimp with vegetables and a teaspoon of oil. Make a crab and avocado salad with lemon. Add crab meat to an omelet. Toss shrimp into a tomato and herb soup. For Persian-style meals, saute shrimp with garlic, tomato paste and herbs, and serve with a small portion of saffron rice and a green salad.

How to Buy and Store Shrimp and Crab

Quality matters for both flavor and safety. Choose shrimp that is firm, with a mild sea smell, and avoid any with an ammonia odor or black spots on the shell that look slimy. Most shrimp is sold frozen, which is fine and often fresher than "fresh" counter shrimp that was thawed. Crab should be heavy for its size, with a clean sweet smell. Cooked crab meat should be kept cold and eaten within two days. Frozen seafood keeps for three to six months at the back of the freezer.

Key Takeaways: Whiteleg Shrimp vs Crab Calories

Cooked whiteleg shrimp has about 99 calories per 100 grams, compared with 87 for blue crab, 97 for king crab and 110 for Dungeness. A three-ounce serving has 84 calories of shrimp and 74 to 94 of crab. Shrimp has more protein per calorie and less sodium, and crab has less cholesterol and more zinc and B12. Butter, breading and sauces change the numbers far more than the choice of shellfish, so keep preparations simple.