1 serving (300 grams) contains 400 calories, 25.0 grams of protein, 10.0 grams of fat, and 50.0 grams of carbohydrates.
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Nutrition Information
Calories |
315.0 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.9 g | 10% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 78.7 mg | 26% | |
| Sodium | 629.9 mg | 27% | |
| Total Carbohydrates | 39.4 g | 14% | |
| Dietary Fiber | 1.6 g | 5% | |
| Sugars | 1.6 g | ||
| protein | 19.7 g | 39% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 47.2 mg | 3% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 236.2 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Steamed crab with garlic and rice
Steamed crab with garlic and rice is a flavorful seafood dish commonly associated with East and Southeast Asian cuisines, particularly Chinese and Vietnamese culinary traditions. This dish generally consists of freshly steamed crab combined with fragrant garlic and served over or alongside steamed rice. It is rich in high-quality protein, low in fat, and a good source of essential nutrients such as vitamin B12, zinc, selenium, and omega-3 fatty acids from the crab. The addition of garlic enhances the dish with its antimicrobial properties and antioxidants, while rice provides a steady source of carbohydrates for energy. Overall, the meal is both nutritious and filling, offering a well-rounded balance of macronutrients and micronutrients in every serving.
Health Benefits
- Excellent source of protein, with approximately 20 grams per 100 grams of crab meat, supporting muscle maintenance and repair.
- Rich in selenium, with a single serving providing over 50% of the recommended daily intake, offering antioxidant benefits and supporting thyroid function.
- Contains omega-3 fatty acids, which promote heart health by reducing inflammation and improving cholesterol levels.
- Provides vitamin B12, essential for red blood cell formation and neurological health, with more than 100% of the daily requirement in a single serving of crab meat.
- Garlic enhances the dish with allicin, a compound with antimicrobial properties and potential cardiovascular benefits.
Dietary Considerations
Selection and Storage
Store cooked crab in an airtight container in the refrigerator for up to 2 days. Reheat gently to preserve the texture and flavor. Fresh garlic should be stored in a cool, dry place, while cooked rice must be refrigerated and consumed within 24 hours to avoid spoilage.
Common Questions About Steamed crab with garlic and rice Nutrition
What is the nutritional content of steamed crab with garlic and rice?
A standard serving (approximately 1 cup) of steamed crab with garlic and rice contains around 250-300 calories, 18-20 grams of protein, 30-35 grams of carbohydrates, and 6-8 grams of fat. It is also a good source of vitamins B12, selenium, and omega-3 fatty acids from the crab, while the rice provides energy from carbohydrates.
Can I eat steamed crab with garlic and rice on a low-carb or keto diet?
Steamed crab itself is low in carbs and keto-friendly, but the rice is high in carbohydrates and not suitable for low-carb or keto diets. To make this meal keto-friendly, replace the rice with cauliflower rice or another low-carb vegetable alternative.
Are there any health benefits or concerns with eating steamed crab with garlic and rice?
Steamed crab is rich in high-quality protein, omega-3 fatty acids, and essential minerals like selenium and zinc, which are beneficial for heart health and immune support. However, people with shellfish allergies should avoid crab. The rice in the dish adds carbohydrates, which can provide quick energy, but should be consumed in moderation as part of a balanced diet.
What is the ideal portion size for steamed crab with garlic and rice?
The recommended portion size is about 1 cup, including roughly 3-4 ounces of crab meat and 1/2 cup of cooked rice. This balances protein and carbohydrates while keeping the calorie content in a moderate range for a meal.
How does steamed crab with garlic and rice compare to other seafood and rice dishes?
Compared to shrimp or fish-based rice dishes, steamed crab offers higher levels of certain nutrients like selenium and omega-3 fatty acids. However, crab can also be higher in cholesterol. Garlic enhances the flavor and offers antimicrobial and heart health benefits, making this dish a flavorful and nutritious alternative to simpler seafood rice dishes.
