Shrimp vs Crab
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Shrimp vs Crab: nutrition per 100 g
| Per 100 g | Shrimp | Crab |
|---|---|---|
| Calories | 71 kcal | 81 kcal |
| Protein | 15.6 g | 18.7 g |
| Carbohydrate | 0.5 g | 0 g |
| Fat | 0.8 g | 0.8 g |
| Fibre | 0 g | 0 g |
| Allergens | Shellfish, Crustacean shellfish | Shellfish, Crustacean shellfish |
Vitamins and minerals per 100 g
| Nutrient | Shrimp | Crab |
|---|---|---|
| Calcium, Ca | 64.63 mg | 110.9 mg |
| Copper, Cu | 0.21 mg | 1.09 mg |
| Iron, Fe | 0.52 mg | 0.63 mg |
| Magnesium, Mg | 22.53 mg | 43.08 mg |
| Manganese, Mn | 0.03 mg | 0.15 mg |
| Phosphorus, P | 190.6 mg | 278.5 mg |
| Potassium, K | 145.9 mg | 234.8 mg |
| Selenium, Se | 19.48 ug | 45.79 ug |
| Sodium, Na | 474.9 mg | 331.3 mg |
| Vitamin B-12 | 1 ug | 3.12 ug |
| Zinc, Zn | 0.94 mg | 3.48 mg |
Crab is higher in protein. Reach for Crab when you want protein for fullness or recovery.
Bottom line
Per 100 g, Shrimp provides 71 kcal, 15.6 g protein, 0.5 g carbohydrate, 0.8 g fat and 0 g fiber; Crab provides 81 kcal, 18.7 g protein, 0 g carbohydrate, 0.8 g fat and 0 g fiber.
Looking beyond the macronutrients, Crab is the better source of zinc, vitamin B12, selenium, magnesium (see the vitamins and minerals table below).
Crab has more protein, zinc, selenium, B12 and calcium and less sodium than shrimp. Both are lean, low-calorie shellfish.
In short: for protein and muscle, Crab. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.