Soft Shell Nutrition Facts: Calories, Macros & Health Benefits
Summary: Soft Shell contains 260 calories, 16g protein, 14g carbs, and 15.5g fat per 2 crabs (140g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — 2 crabs (140g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 260 kcal | 13% |
| Protein | 16.0g | 32% |
| Carbohydrates | 14.0g | 5% |
| Total Fat | 15.5g | 20% |
| Fiber | 0.50g | 2% |
| Sugar | 1.0g | -- |
| Saturated Fat | 2.5g | 12% |
| Cholesterol | 85.0mg | 28% |
| Sodium | 480.0mg | 21% |
| Potassium | 2.0mg | 0% |
| Calcium | 45.0mg | 3% |
| Iron | 280.0mg | 1556% |
| Magnesium | 3.2mg | 1% |
| Zinc | 230.0mg | 2091% |
| Vitamin C | 0.08mg | 0% |
| Vitamin A | 0.12mcg | 0% |
| Vitamin B6 | 2.8mg | 165% |
| Vitamin B12 | 0.18mcg | 8% |
| Folate | 50.0mcg | 12% |
| Vitamin E | 1.8mg | 12% |
| Vitamin K | 3.5mcg | 3% |
| Phosphorus | 35.0mg | 3% |
Is Soft Shell Good for You?
Soft Shell provides 260 calories per 2 crabs (140g) with 16g protein, 14g carbohydrates, and 15.5g fat. It is a source of saturated fat (12% dv), cholesterol (28% dv), sodium (21% dv).
Crispy beer-battered soft shell crab using craft XPA, deep-fried until golden and served as a modern seafood dish
Key Health Benefits of Soft Shell
- Saturated Fat (12% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (28% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (21% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1556% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (2091% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 16g protein per serving to support satiety and muscle maintenance.
How to Track Soft Shell Nutrition with Gram
Use Gram to log soft shell and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in soft shell?
Soft Shell contains 260 calories per 2 crabs (140g).
How much protein is in soft shell?
Soft Shell provides 16g of protein per 2 crabs (140g).
How many carbs are in soft shell?
Soft Shell has 14g of carbohydrates per 2 crabs (140g).
Is soft shell good for tracking nutrition?
Yes. Soft Shell can be logged by calories, macros, and micronutrients in the Gram app.
How should I use soft shell in a meal plan?
Use Soft Shell as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track soft shell and thousands of other foods with the Gram app.