Crustaceans

Q: How many calories in 3 oz of crustaceans?

About 84 calories, with roughly 20.4g 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

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 3.0 oz

Calories

Protein

20.4g

Carbs

0.2g

Fat

0.2g

Protein 97% Carbs 1% Fat 3%

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Crustaceans is basically 97% 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 99 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.

Saturated fat0.056 g0%

Cholesterol189 mg63%

Sodium111 mg5%

Potassium259 mg6%

Calcium70 mg5%

Iron0.51 mg3%

Magnesium39 mg9%

Zinc1.64 mg15%

How it stacks

Compared to its neighbors.

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

Fish

Almost identical calories · -9g protein.

Cal99 Protein15.2 g Fat0.9 g

Fish

Almost identical calories · -6g protein.

Cal97 Protein17.7 g Fat2.3 g

Mollusks

Almost identical calories · -8g protein.

Cal90 Protein16.1 g Fat1.4 g

Common questions

The stuff people actually ask.

How many calories in 3 oz of crustaceans?

About 84 calories, with roughly 20.4g 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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