Boiled Crawfish Nutritional Information

Overview

Boiled crawfish, sometimes called crawdads or crayfish, can be eaten straight out of the shell or they may be shelled for use in cooked dishes. A staple in the Cajun and Creole cuisines of southwest Louisiana, these freshwater crustaceans are primarily harvested from the wild or farmed in the southern U.S. though they can also be found in China and the Pacific Northwest.

Servings and Calories

A single serving of boiled crawfish is 3 ounces, approximately 85 grams. Three ounces of crawfish meat contains 70 calories, with only 9 calories of this coming from fat. Boiled crawfish are frequently served with vegetables such as corn or potato that have been boiled in the same water or broth as the crawfish.

Macronutrients

Boiled crawfish is a low fat food, having 1 gram of fat per serving and no saturated fat. It does, however, contain about 120 milligrams of cholesterol. There are 14 grams of protein in a 3 ounce serving of boiled crawfish and no carbohydrates. Boiled crawfish is considered a high quality protein source because it contains all 9 essential amino acids. It also contains 165 milligrams of the essential fatty acid omega-3 and 76.5 milligrams of omega-6.

Micronutrients

There are 80 milligrams of sodium in a serving of boiled crawfish, 3 percent of the daily recommended intake. It is a very good source of selenium, manganese, copper, phosphorus and vitamin B12, providing over 20 percent of the daily recommended intake of all of these nutrients. Other micronutrients present in boiled crawfish include calcium, iron, magnesium, folate, pantothenic acid, vitamin B6, vitamin C, niacin, potassium, riboflavin, thiamin, vitamin E, vitamin A, zinc and choline.

Health Benefits

According to the LSU Agricultural Center, crawfish meat is more easily digested than other types of meat due to its short muscle fibers. Crawfish included in the diet may offer some of the health benefits ascribed to seafood in general, including protection against Alzheimers, stroke, cancer, asthma and heart disease.

Recommendations

Overall, boiled crawfish are a good source of protein. Its low fat levels makes it suitable for dieters and the omega-3 fats and abundant micronutrients it contains provides many potential health benefits. People watching their cholesterol levels should exercise caution when including crawfish in their diets, since one serving provides 38 percent of the daily recommended value. The spices boiled crawfish are cooked in may also have an impact, especially if the boiling mixture contains a lot of sodium.

About this Author

Bridget Coila has been writing professionally since 1998 and specializes in health, nutrition, pregnancy and parenting topics. Some of her articles have appeared in “Oxygen,” “American Fitness” and on various websites. Coila has a Bachelor of Science in cell and molecular biology from the University of Cincinnati and over 10 years of medical research experience.