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Aquatic Foods

Crab, mud/mangrove, w/o fat Nutrition Facts

Alimango laman
PhilFCT
Macronutrients

Nutrition Facts

Serving Size: 100g
Edible Portion: 42%
Calories 103kcal / 2530kcal (4%)

Macronutrients

Total Fat
3.2 g/ 42g (7%)
Saturated Fat
0.66 g/ 20g (3%)
low
Unsaturated Fat
1.72 g
Total Carbohydrates
0 g/ 348g (0%)
Dietary Fiber
0 g/ 20g (0%)
Sugar
0 g/ 63g (0%)
free
Protein
18.5 g/ 71g (26%)

Vitamins

Vitamin A
10.5 mcg RAE/ 700mcg RAE (1%)
Vitamin C
0 mg/ 70mg (0%)
Vitamin B1
0.05 mg/ 1mg (4%)
Vitamin B2
0.25 mg/ 1mg (19%)
source
Vitamin B3
2.1 mg NE/ 16mg NE (13%)

Minerals

Calcium
161 mg/ 750mg (21%)
source
Iron
1.5 mg/ 12mg (12%)
Phosphorus
179 mg/ 700mg (25%)
source
Sodium
247 mg/ 1500mg (16%)
Allergen Info
Crustacean Shellfish
What is this food?
AI-assisted
Crab (mud/mangrove crab) cooked without added fat. It’s mainly a lean protein food, with little to no carbohydrates.
Why it matters to health
AI-assisted
Crab provides protein to help build and repair body tissues and supports satiety so you feel full between meals. It also has some fat, including saturated fat, so it’s best to keep portions reasonable and avoid pairing it with very fatty sides. The sodium is moderate to high (247 mg per 100 g), so if it’s salted, bagoong-based, or heavily seasoned, watch your overall salt intake across the day—especially if you also eat salty snacks. Since it has no carbs, sugar, and fiber in this data, it works best when paired with fiber-rich vegetables and smart carb portions for balanced meals.
Healthier tips
AI-assisted
  • For a balanced 3-meals + 1–2 snacks day: use crab as your protein, then add non-starchy veggies (e.g., kangkong, pechay, ampalaya) and a measured carb (e.g., 1/2–1 cup cooked rice or kamote).
  • Choose cooking methods like boiled, steamed, or grilled with minimal oil.
  • If the dish is salty (e.g., with bagoong or lots of seasoning), reduce the sauce and add more vegetables to stretch the meal.
  • Watch portion size: start with about 1 palm-sized serving (around 100–150 g cooked) per meal, then adjust based on your hunger and activity.
Common Filipino dishes
Crab sinigang, crab with ginger and soy, ginataang alimango, kinilaw na alimango, crab with garlic and butter
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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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