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Aquatic Foods

Crab, mud/mangrove, meat, cnd Nutrition Facts

Alimango laman, de lata
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Calories 102kcal / 2530kcal (4%)

Macronutrients

Total Fat
0.8 g/ 42g (1%)
low
Saturated Fat
0.22 g/ 20g (1%)
low
Cholesterol
105 mg/ 300mg (35%)
Unsaturated Fat
0.42 g
Total Carbohydrates
0.3 g/ 348g (0.09%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
23.5 g/ 71g (33%)

Vitamins

Vitamin A
2.5 mcg RAE/ 700mcg RAE (0.36%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.01 mg/ 1mg (0.83%)
Vitamin B2
0.21 mg/ 1mg (16%)
source
Vitamin B3
3.5 mg NE/ 16mg NE (21%)
source

Minerals

Calcium
220 mg/ 750mg (29%)
source
Iron
1.2 mg/ 12mg (10%)
Phosphorus
249 mg/ 700mg (35%)
high
Sodium
743 mg/ 1500mg (49%)
Allergen Info
Crustacean Shellfish
What is this food?
AI-assisted
This is crab (mud/mangrove crab) — a protein-rich seafood. For every 100 g, it has about 102 kcal and is very low in carbs and fiber, with small amounts of fat.
Why it matters to health
AI-assisted
Crab helps support muscle and body repair because it’s mainly protein. It also has cholesterol (about 105 mg per 100 g) and sodium (about 743 mg per 100 g), so it’s best to enjoy it in balanced portions—especially if you’re watching salt intake. The fat is relatively low, but it includes some saturated fat (about 0.22 g), so pairing it with fiber-rich sides (like vegetables) helps make your meal more complete. Since it’s low in carbs, it fits well as part of your 3 meals + 1–2 snacks routine without pushing your daily carb load too high.
Healthier tips
AI-assisted
  • Keep portions right: aim for about 1 palm-sized serving of crab per meal (adjust based on your appetite and activity).
  • Balance your plate: add 1–2 cups of non-starchy vegetables (e.g., kangkong, pechay, okra, talong) and a sensible amount of rice if you eat it.
  • Watch the salt: if it’s cooked with bagoong, patis, or salty seasonings, use less or choose lighter versions.
  • Choose healthier cooking: steaming, grilling, or lightly sautéing with minimal oil is a good option.
  • For snacks, crab is better as part of a meal; if you snack, pair it with fruits or veggies instead of salty sauces.
Common Filipino dishes
Crab sinigang, Kinilaw na alimango, Alimango guisado, Crab curry (coconut-based), Buttered crab
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Food
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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