Crustaceans

Q: How many calories in 3 oz of crustaceans?

About 65 calories, with roughly 13.6g of protein. 3 oz weighs about 85g. Use the slider above for any other portion.

The default answer to "what am I eating for protein."

cal per 100 g

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= 3.0 oz

Calories

Protein

13.6g

Carbs

Fat

0.8g

Protein 88% Carbs 0% Fat 12%

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Crustaceans is basically 88% protein by calorie. Not many foods in the aisle read that clean.

Cottage cheese, skyr, and canned tuna hit the same range. Most things marketed as "high protein" land in the 30–45% band.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 77 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Raw → Cooked

Meat loses roughly 25% of its weight to water during cooking. 4 oz raw becomes about 3 oz cooked. Every number here is for cooked weight — if your scale or recipe reads raw, multiply by 0.75 first.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber0 g0%

Sugar0 g—

Saturated fat0.159 g1%

Cholesterol114 mg38%

Sodium58 mg3%

Potassium302 mg6%

Calcium27 mg2%

Iron0.84 mg5%

Magnesium27 mg6%

Zinc1.3 mg12%

Vitamin C1.2 mg1%

Vitamin E2.85 mg19%

Vitamin A16 mcg2%

Vitamin D0 mcg0%

Vitamin B60.108 mg6%

Vitamin B122 mcg83%

Folate37 mcg9%

Niacin2.208 mg14%

Caffeine0 mg—

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Frog Legs

Almost identical calories.

Cal73 Protein16.4 g Fat0.3 g

Green Turtle

12 more calories per 100g · +4g protein.

Cal89 Protein19.8 g Fat0.5 g

Mollusks

13 more calories per 100g.

Cal90 Protein16.1 g Fat1.4 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of crustaceans?

About 65 calories, with roughly 13.6g of protein. 3 oz weighs about 85g. Use the slider above for any other portion.

Grilled vs. baked vs. pan-seared — do the calories differ?

Not from the cooking method itself. All three yield roughly the same numbers per 100g cooked. What changes calories is what you add: a tablespoon of olive oil is +120 cal, a sugary marinade can add 40–80 per portion.

Is crustaceans actually healthy, or is that marketing?

By the numbers on this page: high protein, low fat, near zero sugar. Hard to argue with.

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