The ketogenic diet has gained immense popularity as a weight loss and health-focused approach. This diet emphasizes replacing carbohydrates with fats to promote weight loss and boost energy levels. The goal is to induce a state of ketosis, where the body burns ketones produced from fat, instead of glucose from carbohydrates, for energy. This metabolic shift occurs when the body is deprived of carbohydrates, prompting it to seek alternative fuel sources. Consequently, fat is burned instead of being stored, breaking it down into ketone bodies that serve as energy.
Understanding the Keto Diet
A typical American diet consists of 50% or more carbohydrates, which convert to glucose in the body. Your cells burn that glucose as fuel. But when you switch to a very high-fat, low-carb diet, your body, by necessity, shifts away from glucose and instead uses fatty acids and ketone bodies for energy.
The keto diet can significantly lower insulin and blood sugar levels, making it an excellent choice for those seeking weight loss or a healthier lifestyle.
Seafood and the Keto Diet
Seafood is generally considered a healthier option than other meats, making it a natural fit for the keto diet's emphasis on low-carb, high-fat foods. Fish, shrimp, crab, and other seafood are not only delicious but also packed with healthy fats and protein. Keto seafood recipes offer a wide range of options, from light salads to hearty dinners, making it easy to create a satisfying and keto-friendly menu at home.
General Guidelines
Across the board, seafood contains extremely low (or zero) carbs, making it naturally keto-friendly. The healthiest and best seafood to consume while on the keto diet is high in protein and healthy fats while low in carbohydrates.
Read also: Easy Keto Appetizer
Seafood Options
- Salmon: Salmon is among the best options if you are looking for keto-friendly seafood. In addition to this, this lean fish is low in saturated fat and cholesterol, plus the salmon recipes on our page are delicious and to die for. Wild-caught salmon is one of the healthiest foods you can eat. But what stands out about salmon is the DHA (Docosahexaenoic Acid) content. This DHA is especially important for pregnant mothers as it helps infants’ brains grow. In contrast, medical papers show that low DHA levels in infants and teenagers can cause learning difficulties, poor memory and depression.
- Mackerel: Like salmon, mackerel is also a great keto-friendly lean fish. Mackerel is full of omega-3 fatty acids and many other healthy nutrients. I’m also a big fan of the taste, as mackerel is one of the only fish with a sweet and sour flavor and an oily texture.
- Tuna: If you’re looking to build muscle, tuna is the best seafood alternative to imitation crab. One three-ounce serving has 24 grams of protein, similar to chicken and beef. But tuna contains only one gram of fat per serving. Think beyond the can and try wild fresh tuna in your favorite keto fish recipes.
- Shrimp: Shrimp offers a sweet and salty flavor that’s well-known amongst fish lovers. What sets shrimp apart from other seafood is how versatile it is. Shrimp is fast to cook and always full of flavor. It is a great choice for busy people who want quick meals that are still healthy. Keto seafood recipes with shrimp can be made in less than 15 minutes. Shrimp can be a great alternative to Crab as it's also low in carbs and can be used in many of the same recipes. You might consider making a shrimp stir-fry or shrimp salad, akin to the crab recipes previously mentioned.
- Sardines: If I’m feeling hungry during the day, I like snacking on sardines because they are easy to carry around, and you don’t have to eat them with anything. Sardines are the perfect snack from a macronutrient point of view. But watch out for sardines soaked and stored in vegetable oil because it promotes chronic inflammation.
- Mussels: Belgian-favorite mussels make the cut because their rich meat is a fantastic source of Omega-3 fatty acids.
- Lobster: Another crustacean, Lobster, can also serve as a suitable Crab substitute. Like Crab, Lobster is low in carbs and can be used in various keto-friendly recipes.
Canned Seafood
Canned seafood is a great way to make sure your keto diet is actually meeting your nutritional needs. When you’re at the store stocking up on keto friendly staples, look for products that are higher in fat with no added sugars. Oil-packed seafood is great for keto diets, and Chicken of the Sea has a ton of options. From savory smoked sardines and oysters to solid white albacore tuna, there’s something for everyone. You can also use your canned seafood stash to whip up complete meals in a hurry.
Crab and the Keto Diet
Yes, crab is indeed a keto-friendly food. In the context of the ketogenic diet, foods with high fat and moderate protein content are typically encouraged, while those high in carbs are to be limited or avoided. Indeed, crab fits nicely into a ketogenic diet, even a strict one.
Low Carb Content
Crab contains a minimal amount of carbs, with just 0.04g per 100g serving. A strict keto diet typically involves consuming less than 20g of net carbs daily. Crab remains a suitable option even for those who are on a low-carb diet, which typically limits net carb intake to between 30-50g per day. Its low-carb profile allows flexibility in the diet, enabling individuals to enjoy its taste and nutritional benefits. Furthermore, Crab has a low glycemic index of 5, meaning it has minimal impact on blood sugar levels.
Nutritional Value of Crab
Crabs are a great omega-3 fatty acid, zinc, and protein source. These vitamins and minerals work to decrease cholesterol levels in the human body, reducing the risk of developing heart disease. Crab is an excellent source of nutrition, containing a variety of macro- and micronutrients.
In a 100g portion, it boasts 18.06g of protein, providing essential amino acids for growth and repair.
Read also: Nutritional Benefits of Crab Legs (Keto)
| Nutrient | Amount and Unit per 100 g |
|---|---|
| Net Carbs | 0.04g |
| Water | 79.02g |
| Energy | 364.0kJ |
| Protein | 18.06g |
| Total lipid (fat) | 1.08g |
| Ash | 1.81g |
| Carbohydrate, by difference | 0.04g |
| Calcium, Ca | 89.0mg |
| Iron, Fe | 0.74mg |
| Magnesium, Mg | 34.0mg |
| Phosphorus, P | 229.0mg |
| Potassium, K | 329.0mg |
| Sodium, Na | 293.0mg |
| Zinc, Zn | 3.54mg |
| Copper, Cu | 0.669mg |
| Manganese, Mn | 0.15mg |
| Selenium, Se | 37.4µg |
| Vitamin C, total ascorbic acid | 3.0mg |
| Thiamin | 0.08mg |
| Riboflavin | 0.04mg |
| Niacin | 2.7mg |
| Pantothenic acid | 0.35mg |
| Vitamin B-6 | 0.15mg |
| Folate, total | 44.0µg |
| Folate, food | 44.0µg |
| Folate, DFE | 44.0µg |
| Vitamin B-12 | 9.0µg |
| Vitamin A, RAE | 2.0µg |
| Retinol | 2.0µg |
| Vitamin A, IU | 5.0IU |
| Fatty acids, total saturated | 0.222g |
| SFA 16:0 | 0.141g |
| SFA 18:0 | 0.081g |
| Fatty acids, total monounsaturated | 0.192g |
| MUFA 16:1 | 0.059g |
| MUFA 18:1 | 0.104g |
| MUFA 20:1 | 0.029g |
| Fatty acids, total polyunsaturated | 0.387g |
| PUFA 18:2 | 0.012g |
| PUFA 20:4 | 0.055g |
| PUFA 20:5 n-3 (EPA) | 0.17g |
| PUFA 22:6 n-3 (DHA) | 0.15g |
| Cholesterol | 78.0mg |
| Tryptophan | 0.251g |
| Threonine | 0.731g |
| Isoleucine | 0.875g |
| Leucine | 1.433g |
| Lysine | 1.572g |
| Methionine | 0.508g |
| Cystine | 0.202g |
| Phenylalanine | 0.763g |
| Tyrosine | 0.601g |
| Valine | 0.849g |
| Arginine | 1.577g |
| Histidine | 0.367g |
| Alanine | 1.023g |
| Aspartic acid | 1.866g |
| Glutamic acid | 3.08g |
| Glycine | 1.089g |
| Proline | 0.595g |
| Serine | 0.711g |
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system.
Focusing on micronutrients, crabs are rich in numerous minerals. They contain 89.0mg of Calcium and 229.0mg of Phosphorus for bone health, while 329.0mg of Potassium helps regulate blood pressure.
Crab also offers a range of vitamins. Notable among these is the Vitamin B-12 content at 9.0µg, vital for nerve function and the production of red blood cells.
A unique aspect of crab's nutritional profile is the presence of different types of fatty acids. It contains 0.222g of Saturated Fats, 0.192g of Monounsaturated Fats, and 0.387g of Polyunsaturated Fats.
Health Benefits
Crab is not just low in carbs; it's also a good source of several essential nutrients, including protein, vitamin B12, and selenium, all of which play vital roles in overall health. It also contains omega-3 fatty acids, known for their heart-health benefits.
Read also: Crab Rangoon Keto Guide
Keto Crab Recipes
Crab can be used in numerous keto-friendly recipes. For instance, you could prepare a keto crab salad with mixed greens, diced avocado, and a simple dressing of olive oil and lemon juice.
Foods to Avoid
While most seafood is generally healthy and safe to eat, not all of them are keto-friendly. These types of seafood contain higher levels of carbohydrates that will hinder your progress while on the keto diet.
Imitation Crab
As the name suggests, imitation crab isn’t the real thing. Imitation crab sticks aren’t keto friendly because they have starch, vegetable oils, added sugars and preservatives that interfere with ketosis. Manufacturers start off by using a paste called surimi as a base for the imitation crab. As you can tell, these additives kick you out of ketosis and spike inflammation. When eating fish at a restaurant, always check if they use imitation crab because restaurants love this stuff.
Gluten and Seafood
According to the Celiac Disease Foundation, gluten is a general name for the proteins found in wheat (wheatberries, durum, emmer, semolina, spelt, farina, farro, graham, KAMUT® khorasan wheat and einkorn), rye, barley and triticale - a cross between wheat and rye. Gluten helps foods maintain their shape, acting as a glue that holds food together.
At Fish Fixe they sell seafood, shellfish, crab and salmon cakes. ALL of their seafood and shellfish are gluten free. Their Maryland Style Crab Cakes, Creole Remoulade Salmon Cakes and Jalapeno Crab Cakes are NOT gluten free. You can find their ingredients here. The seafood and shellfish sold in their shop are “bare naked fish” such as Salmon, Halibut, Shrimp, Cobia, Haddock and more. All of their seafood products are portioned into 6 oz.
Swap out breadcrumbs for almond flour and what do you get? Keto Fish Cakes! Our delicious Keto fish cake recipe uses our fresh salmon fillets, eggs, and almond flour.
Important Considerations
Portion Control
Despite Crab's low carb content, it's important to keep track of your overall carb intake throughout the day.
Source of Information
Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, nutritional data for a close relative or similar food item will be used.
This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. The views expressed are for informational purposes only. While reasonable efforts are used to include accurate and up-to-date information, no warranties are made as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content.