**Food Category:** Seafood
**Food Name:** Swimming Crab
**Edible Portion:** 49 g per 100 g
**Nutritional Information (per 100 g of edible portion):**
- **Calories:** 95 kcal
- **Protein:** 15.9 g
- **Fat:** 3.1 g
- **Carbohydrates:** 0.9 g
- **Dietary Fiber:** 0 g
- **Vitamin B1 (Thiamine):** 0.03 mg
- **Vitamin B2 (Riboflavin):** 0.3 mg
- **Vitamin B5 (Niacin):** 1.9 mg
- **Vitamin C:** 0 mg
- **Vitamin E:** 4.56 mg
- **Vitamin A (Retinol Equivalent):** 77.5 µg
- **Beta-Carotene:** 2.6 µg
- **Calcium (Ca):** 280 mg
- **Iron (Fe):** 2.5 mg
- **Magnesium (Mg):** 65 mg
- **Phosphorus (P):** 152 mg
- **Potassium (K):** 208 mg
- **Sodium (Na):** 481.4 mg
- **Zinc (Zn):** 5.5 mg
- **Copper (Cu):** 1.25 mg
- **Manganese (Mn):** 0.26 mg
- **Selenium (Se):** 90.96 µg
- **Cholesterol:** 142 mg
Swimming crab is a rich source of protein and essential minerals, making it a great addition to a balanced diet. It's particularly high in calcium, magnesium, and potassium, which support bone health, muscle function, and blood pressure regulation. The low carbohydrate content makes it suitable for low-carb or ketogenic diets. Additionally, it contains a good amount of vitamin B12 and selenium, which are important for nerve function and immune support. With its mild flavor and tender texture, swimming crab can be enjoyed in a variety of dishes, from soups and stews to grilled or sautéed preparations. Always ensure it's cooked thoroughly to maintain its freshness and safety.
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