Crab House specializes in seafood, but the butter baths and fried appetizers on the menu carry their own significant calorie weight. Understanding Crab House Nutrition and Calories before you order can help you make a smart choice without ruining your daily goals.
You do not have to skip the meal. You just need to know what you are working with. Most people assume crab is always light and healthy. That is true for the crab meat itself. The problem is everything else on the plate.
Why Crab House Nutrition And Calories Vary By Location
Every Crab House location has a slightly different menu. Some focus on steamed seafood. Others push fried baskets and heavy cream sauces. That means the calorie count for the same dish can change by 200 or 300 calories depending on where you sit.
You should always check the local menu if you can. But the general breakdown below will give you a solid baseline. It covers the most common items you will see at almost any crab-focused restaurant.
The Base Crab Meat Itself
Plain crab meat is actually very lean. A 3-ounce serving of steamed blue crab meat has about 87 calories. It gives you roughly 17 grams of protein and less than 1 gram of fat. That is excellent for a seafood dinner.
Snow crab legs are similar. A full pound of snow crab legs (including shell weight) yields about 200 to 250 calories of actual meat. You get a lot of food for a reasonable calorie cost.
King crab legs are heavier. A pound of king crab legs can give you 400 to 500 calories of meat. Still not bad, but the price tag is the bigger issue there.
Butter Is The Real Calorie Bomb
Here is where most people go wrong. A single small cup of drawn butter (about 2 ounces) has 400 calories. That is almost all pure fat. If you order a second cup, you just added 800 calories to a meal that was originally under 300.
You can cut this in half by asking for butter on the side and using it sparingly. Dip the tip of the crab meat, not the whole piece. That simple habit can save you 300 to 500 calories per meal.
Fried Appetizers And Baskets
Fried shrimp baskets are a common trap. A standard fried shrimp basket with fries runs about 900 to 1,200 calories. Add a side of cocktail sauce and tartar sauce, and you are looking at 1,400 calories before you even touch the crab.
Fried calamari is another big one. A full appetizer order is usually 800 to 1,000 calories. That is before the marinara dipping sauce.
If you want a fried appetizer, split it with the table. Or skip it entirely and save your calories for the main crab dish.
Steamed Crab Options And Their Calorie Counts
Steamed crab is your best bet for a filling, protein-rich meal. The cooking method adds no fat. The calories come from the crab itself and whatever you dip it in.
Here is a quick reference for common steamed options:
- Steamed snow crab cluster (1 pound): 250 to 300 calories for the meat
- Steamed king crab leg (1 pound): 400 to 500 calories for the meat
- Steamed Dungeness crab (whole, about 2 pounds): 300 to 350 calories for the meat
- Steamed shrimp (1/2 pound, peeled): 200 calories
- Steamed mussels (1 pound, in shell): 250 calories
These numbers assume you are not drowning the crab in butter. If you use a light squeeze of lemon and a little Old Bay, you keep the meal under 400 calories total.
How To Order Steamed Crab Like A Pro
Ask for the butter on the side. That is the single most effective trick. Most restaurants will bring it separately if you request it.
Also ask for extra lemon wedges. Lemon adds flavor without any calories. You can also request a side of hot sauce or cocktail sauce for dipping, which is much lower in calories than butter.
If you want a little richness, use a very small amount of butter. A teaspoon has about 35 calories. That is enough to coat a few bites of crab without blowing your budget.
Fried And Battered Options At Crab House
Fried food is a major part of the Crab House experience. You will see fried shrimp, fried oysters, fried fish, and fried crab cakes. These items are delicious, but they are also calorie-dense.
The batter alone adds 100 to 150 calories per serving. The frying oil adds another 100 to 200 calories. That is why a fried shrimp platter can easily hit 1,000 calories.
If you really want fried food, consider these swaps:
- Order a half order of fried shrimp instead of a full basket
- Share a fried appetizer with a friend
- Choose grilled or blackened fish instead of fried
- Skip the fries and ask for a side salad or extra steamed vegetables
Fried Crab Cakes Are Not A Health Food
Many people assume crab cakes are healthy because they contain crab. But a restaurant crab cake is usually bound with mayonnaise, breadcrumbs, and eggs. Then it is pan-fried in butter or oil.
A single restaurant-style crab cake has about 300 to 400 calories. Most platters come with two cakes, plus sides. That is easily 800 to 1,000 calories for the whole plate.
If you want crab cakes, order one and ask for extra salad on the side. Skip the second cake or take it home for lunch tomorrow.
Low Calorie Choices At Crab House
You can absolutely eat a satisfying meal at Crab House without going overboard. The key is to focus on steamed items and control your sauces.
Here is a sample low-calorie meal plan for a single visit:
- Start with a clear broth soup or a small house salad with vinaigrette (150 calories)
- Order a pound of steamed snow crab legs (300 calories)
- Use lemon and a single teaspoon of butter (35 calories)
- Add a side of steamed broccoli or green beans (50 calories)
- Drink water or unsweetened iced tea (0 calories)
That entire meal comes to about 535 calories. You get a huge plate of food, plenty of protein, and you still have room for a small dessert if you want one.
What To Avoid If You Are Counting Calories
Some menu items are simply not worth the calorie cost. Here is what to skip if you are trying to stay on track:
- Anything labeled “loaded” or “battered”
- Hush puppies (about 150 calories each)
- Garlic butter sauces (adds 200+ calories per serving)
- Cheese dips and spreads
- Fried onion rings (500+ calories per order)
- Extra cups of drawn butter
You do not have to avoid these forever. But if you are tracking calories, they will eat up your budget fast.
Crab House Nutrition And Calories For Common Sides
The sides at Crab House can be just as heavy as the main dish. Here is a breakdown of typical side dishes and their calorie counts:
- French fries (medium order): 350 to 450 calories
- Coleslaw (small cup): 150 to 200 calories
- Corn on the cob (with butter): 150 to 200 calories
- Steamed rice (1 cup): 200 calories
- Baked potato (plain): 160 calories
- Garlic bread (1 slice): 150 to 200 calories
- Side salad with ranch dressing: 300 calories
- Side salad with vinaigrette: 100 calories
Notice how the dressing changes the salad. A side salad can be 100 calories or 300 calories depending on what you put on it. Always ask for dressing on the side.
Corn On The Cob Is A Sneaky Calorie Add
Corn itself is not bad. A plain ear of corn has about 90 calories. But Crab House usually serves it slathered in butter. That adds another 100 calories or more.
Ask for the corn without butter. It still tastes great with a little salt and pepper. You save 100 calories and you do not miss much.
How To Track Your Crab House Meal Accurately
You do not need to guess. Most Crab House locations have nutritional information available online. Check the website before you go. That takes the guesswork out of the meal.
If the information is not online, use a food tracking app. Search for “steamed snow crab” and “drawn butter” separately. That gives you a more accurate total than guessing at the restaurant.
Remember to log your drinks too. A single soda or sweet tea adds 150 to 200 calories. Alcoholic drinks are even worse. A frozen margarita can be 500 calories or more.
Alcohol And Calories At Crab House
Beer is a common pairing with crab. A standard 12-ounce beer has about 150 calories. A pint of IPA can be 250 calories. If you have two or three beers, you are adding 500 to 750 calories to your meal.
Wine is slightly better. A 5-ounce glass of white wine has about 120 calories. Stick to one glass if you are counting.
Mixed drinks are the worst. Anything with juice, syrup, or cream will push 300 to 500 calories per drink. Stick to light beer, dry wine, or sparkling water with lemon.
Frequently Asked Questions
Is Crab Meat Good For Weight Loss?
Yes. Plain crab meat is low in calories and high in protein. A 3-ounce serving has about 87 calories and 17 grams of protein. It keeps you full without adding fat. The problem is the butter and fried sides, not the crab itself.
How Many Calories Are In A Full Crab Boil?
A full crab boil with crab, shrimp, corn, potatoes, and sausage can range from 800 to 1,500 calories. The sausage and butter are the biggest contributors. If you skip the sausage and use less butter, you can keep it closer to 700 calories.
Are Snow Crab Legs Healthier Than King Crab Legs?
Snow crab legs are lower in calories per pound. A pound of snow crab meat has about 250 calories. King crab meat has about 400 to 500 calories per pound. Both are lean protein sources, but snow crab is the lighter option.
Can I Eat Crab At A Restaurant On A Low-carb Diet?
Yes. Steamed crab is naturally low in carbs. A pound of crab meat has zero carbs. Just avoid the corn, potatoes, bread, and sugary sauces. Use lemon and butter sparingly, and you stay in ketosis.
What Is The Healthiest Thing To Order At Crab House?
The healthiest order is a pound of steamed snow crab legs with a side salad and lemon wedges. Skip the butter or use just one teaspoon. That meal comes in under 500 calories and gives you over 40 grams of protein.
Final Tips For A Balanced Crab House Meal
You can enjoy Crab House without feeling guilty. Start with the steamed options. Keep the butter on the side. Skip the fried appetizers if you are watching your intake. And always check the online nutrition guide before you go.
One more thing: do not drink your calories. Water, unsweetened iced tea, or sparkling water are the best choices. Save your calorie budget for the food itself.
Crab House Nutrition and Calories do not have to be a mystery. With a little planning, you can walk in, order a great meal, and stay right on track with your health goals. The crab is the star. Let it shine without the extra butter.