Bob Chinn’s Crab House flies in seafood daily, and their famous crab legs offer a surprisingly lean protein option. If you are watching what you eat, you might wonder about the actual Bob Chinn’s Crab House Nutrition and Calories before you place that big order. The good news is that you can enjoy a feast here without blowing your entire daily calorie budget, as long as you know what to pick.
This guide breaks down the menu numbers for you. We will look at the crab, the shrimp, the sides, and even the desserts. You will learn exactly what fits your goals and what might be a splurge. Let’s get straight to the facts so you can order with confidence.
Bob Chinn’s Crab House Nutrition And Calories
When you walk into Bob Chinn’s, the menu is huge. It is easy to get overwhelmed by all the fried options and buttery sauces. But the core of this restaurant is the fresh seafood, and that is where you find the best nutritional value. The steamed crab legs are the star of the show for a reason.
Here is the breakdown of the main protein options. These numbers are estimates based on standard restaurant preparation and common nutritional databases. Always ask your server for the most current info, as recipes can change.
Steamed Crab Legs
This is your best bet for a high-protein, low-calorie meal. A full pound of snow crab legs contains roughly 400-450 calories. That might sound like a lot, but consider that you are getting almost 80 grams of protein. The sodium is high, usually around 1,500 mg, so drink plenty of water.
- Calories: ~420 per pound
- Protein: ~80g
- Fat: ~4g
- Carbs: 0g
King crab is richer. A pound of king crab legs will set you back about 550 calories. The taste is sweeter and the meat is thicker. If you are sharing, this is a fantastic choice.
Shrimp Preparations
Shrimp is naturally low in calories. A dozen steamed shrimp has about 120 calories. However, the way Bob Chinn’s prepares them changes everything. The garlic butter shrimp is a crowd favorite, but that butter adds up fast.
Here is a quick look at the shrimp options:
- Steamed Shrimp (1 lb): ~200 calories, 40g protein
- Garlic Butter Shrimp: ~450 calories, 30g protein
- Fried Shrimp (6 pcs): ~350 calories, 20g protein
Notice the difference. The fried and butter versions double the calories. If you want the flavor without the guilt, ask for the sauce on the side. You can dip lightly instead of letting the shrimp swim in it.
Lobster And Fish
The whole lobster is a great pick. A 1.5 lb lobster has about 350 calories. It is lean and filling. The fish of the day, when grilled, is usually under 300 calories for a fillet. Just be careful with the “Chinn’s style” toppings, which often include heavy cream sauces.
Always ask for grilled or broiled instead of fried. That simple swap saves you hundreds of calories and a ton of unhealthy fats.
Calories In The Sides And Starters
The sides can be a trap. The crab cakes are delicious but they are fried and bound with mayo. One crab cake can have over 500 calories. That is more than a pound of crab legs! The coleslaw is a safer bet, but the creamy dressing still adds up.
Here is what to expect for the common sides:
- Coleslaw: ~200 calories per cup
- Steamed Rice: ~200 calories per cup
- French Fries: ~400 calories per basket
- Garlic Noodles: ~600 calories per bowl
The garlic noodles are famous, but they are basically a carb bomb. If you are counting calories, skip these or share them with the table. A better strategy is to order extra steamed vegetables instead of a starchy side.
Appetizers To Watch
The calamari is a classic starter. A full order has about 600 calories, mostly from the fried batter. The clam chowder is creamy and comes in a bread bowl if you ask. That bread bowl adds another 300 calories. Stick to the cup of chowder without the bread to save some room.
If you want a starter that is light, the sashimi appetizer is a great option. It is just raw fish and a little soy sauce, usually under 200 calories.
Dipping Sauces And Butter
Here is where the calories hide. The drawn butter is pure fat. A small ramekin of butter has about 200 calories and 22 grams of fat. Most people use two or three of these with their crab. That adds 400-600 calories to a meal that was otherwise lean.
Try these alternatives to keep the calories down:
- Lemon juice and cracked pepper.
- Cocktail sauce (only about 30 calories per serving).
- Horseradish mixed with a tiny bit of ketchup.
- Hot sauce for a kick without the fat.
If you must have the butter, ask for it on the side and use a fork to dip just the tip of the crab meat. You will get the flavor with a fraction of the calories.
Dessert And Drinks
The dessert menu is heavy. The key lime pie is a lighter choice at around 350 calories per slice. The mud pie is over 800 calories. If you are sharing, that is fine, but be aware of the numbers.
Drinks are also a big factor. A single Mai Tai can have 300-400 calories. Beer is around 150 calories per glass. If you are having a few drinks, you might consume more liquid calories than food calories. Stick to water, unsweetened iced tea, or a light beer to save your budget.
How To Build A Low Calorie Meal
You can eat at Bob Chinn’s and stay on track. Here is a step-by-step plan for a meal that is satisfying but not over the top.
- Start with a broth-based soup or the sashimi appetizer.
- Order the steamed snow crab as your main dish.
- Ask for lemon and cocktail sauce instead of drawn butter.
- Choose a side salad with vinaigrette on the side.
- Skip the dessert or share one with the whole table.
This meal will come in around 700-800 calories total. That is very reasonable for a seafood feast. You get tons of protein and you leave feeling full, not bloated.
What About The Sodium?
You cannot ignore the sodium. Seafood is naturally salty, and the restaurant adds more. A single meal can easily exceed 2,000 mg of sodium. If you have high blood pressure, this is a concern. Drink extra water and skip the soy sauce. The sodium is the biggest health risk here, not the calories.
Comparing To Other Seafood Chains
How does Bob Chinn’s stack up? Compared to places like Red Lobster, the steamed crab here is actually a better deal. Red Lobster’s shrimp scampi has about 500 calories, but Bob Chinn’s steamed shrimp is half that. The key is the preparation. Bob Chinn’s is famous for freshness, and fresh seafood does not need heavy sauces to taste good.
If you order smart, you can eat better here than at most casual dining spots. The protein quality is high and the omega-3 fatty acids are great for your heart.
Frequently Asked Questions
Here are the common questions people ask about the menu numbers.
Is the crab at Bob Chinn’s healthy?
Yes, the steamed crab is very healthy. It is low in fat and calories while being high in protein. The issue is the butter you dip it in. Skip the butter and you have a perfect meal.
What is the lowest calorie item on the menu?
The steamed shrimp or the sashimi appetizer are the lowest. Both are under 200 calories. The steamed vegetables are also a great low-calorie side.
How many calories are in the garlic noodles?
A bowl of garlic noodles is around 600 calories. It is mostly refined carbs and oil. It is tasty, but it is the most calorie-dense side on the menu.
Can I eat here on a keto diet?
Absolutely. Stick to the crab legs, lobster, and grilled fish. Avoid the bread, noodles, and sugary sauces. The steamed crab is perfect for keto.
Does the restaurant have nutritional info available?
They do not always have a printed pamphlet. Your best bet is to ask the server for allergy info or to describe how dishes are cooked. Use the estimates here as a general guide.
Final Thoughts On The Numbers
Bob Chinn’s Crab House Nutrition and Calories does not have to be a mystery. The steamed options are excellent. The fried and butter-laden dishes are where the numbers climb. You have the power to choose. Go for the snow crab, use lemon, and skip the dessert. You will enjoy a fantastic meal that fits your health goals. The restaurant is busy, so make a reservation and go hungry. Just go with a plan and you will leave happy.
Remmeber to check the daily specials. Sometimes they have smaller portions that are perfect for a lighter lunch. The key is to be mindful of the sauces and the sides. The seafood itself is never the problem. It is everything you add to it that counts. So next time you are there, order the crab, ask for the butter on the side, and enjoy every bite without the worry.
One last tip: split the meal with a friend. The portions are huge. Sharing a pound of crab and a salad is more than enough for two people. That cuts the cost and the calories in half. It is a win-win situation for your wallet and your waistline.