Calories in Crawfish: Nutrition Facts & Serving Sizes
Per 1 cup (135g)
Per 100g
Source: Web research, March 2026.
Three ounces of crawfish (85g) contain 69.7 calories with 14.9g of protein, 0g carbs, and 0.9g of fat. Per 100g, crawfish provides 82 calories with 17.5g of protein, 0g carbs, and 1g of fat. Selenium is exceptional at 40mcg per 100g (about 73% daily value). Phosphorus is high at 324mg per 100g (about 26% daily value). Vitamin B12 provides 2.1mcg per 100g (about 88% daily value). Potassium is 382mg per 100g. Cholesterol is notable at 114mg per 100g. Zinc provides 1.7mg per 100g. Crawfish (also called crayfish) are freshwater crustaceans popular in Southern US cuisine, particularly Louisiana boils. They are one of the leanest protein sources available and are nutritionally similar to shrimp and lobster.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 oz (85g) | 69.7 | 14.9g | 0g | 0.9g | 0g |
| 1 cup (135g) | 110.7 | 23.6g | 0g | 1.4g | 0g |
| 100g | 82 | 17.5g | 0g | 1g | 0g |
Track Crawfish in CaloBurner
Snap a photo to log calories and macros instantly.
Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 82 | 4% |
| Protein | 17.5g | 35% |
| Total Fat | 1g | 1% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 58mg | 3% |
| Cholesterol | 114mg | 38% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Cholesterol | 114mg | 38% |
| Calcium | 34mg | 3% |
| Iron | 1.1mg | 6% |
| Potassium | 382mg | 8% |
| Vitamin A | 19mcg | 2% |
| Vitamin C | 1.3mg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 2.1mcg | 88% |
| Magnesium | 34mg | 8% |
| Phosphorus | 324mg | 26% |
| Zinc | 1.7mg | 15% |
| Selenium | 40mcg | 73% |
| Folate | 35mcg | 9% |
| Thiamin (B1) | 0.1mg | 8% |
| Niacin (B3) | 2.7mg | 17% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Crawfish
Crawfish is an elite lean protein source with one of the best protein-to-calorie ratios in seafood. At 17.5g of protein per 100g and only 82 calories, it rivals cod and shrimp for efficiency. A cup of crawfish (135g) provides 23.6g of protein for only 110.7 calories.
Selenium at 40mcg per 100g is outstanding, covering about 73% of the daily value. This mineral is critical for antioxidant defense, thyroid function, and reducing oxidative stress from intense exercise. Regular consumption of selenium-rich foods supports long-term health.
Vitamin B12 at 2.1mcg per 100g covers about 88% of the daily value. B12 is essential for energy production, red blood cell formation, and nerve function. For active people who need efficient energy metabolism, crawfish is a highly efficient B12 source.
Phosphorus at 324mg per 100g covers about 26% of the daily value, supporting bone strength and ATP energy production. Potassium at 382mg per 100g contributes to electrolyte balance and muscle function.
Crawfish boils are a fun social eating experience, though the preparation typically adds significant sodium from the boil spices. When eating at a crawfish boil, the seasoning is where most of the sodium comes from rather than the crawfish itself.
Dietary Considerations
Crawfish is keto-friendly with zero carbs. It is excellent for weight loss due to its very low calorie density and high protein. It is gluten-free and not vegan. The high cholesterol content (114mg per 100g) may be a concern for those monitoring dietary cholesterol, though most research suggests dietary cholesterol has limited impact on blood cholesterol for most people. Shellfish allergy applies to crawfish as a crustacean.
Daily Intake (100g)
100g of crawfish provides 4% of a 2,000-calorie diet.
Track Your Intake
See how crawfish fits your personal calorie and macro targets.
Related Foods
Frequently Asked Questions
How many calories in crawfish?
A 3 oz serving of crawfish (85g) contains about 70 calories. Per 100g, crawfish has 82 calories. One cup (135g) provides about 111 calories.
Is crawfish good for weight loss?
Yes, crawfish is excellent for weight loss. At 82 calories per 100g with 17.5g of protein, it provides exceptional satiety for minimal calories. The zero carbs and low fat make it ideal for cutting phases.
How much protein is in crawfish?
Crawfish has 17.5g of protein per 100g. A 3 oz serving provides 14.9g of protein. One cup (135g) contains 23.6g of protein. The protein quality is complete with all essential amino acids.
Is crawfish the same as crayfish?
Yes, crawfish, crayfish, and crawdads all refer to the same freshwater crustacean. The terminology varies by region: Louisiana and the South use 'crawfish,' other US regions often say 'crayfish,' and 'crawdads' is used in some areas as well.
How does crawfish compare to shrimp?
Crawfish and shrimp are both lean, high-protein shellfish. Crawfish has 82 calories and 17.5g protein per 100g, while shrimp has about 99 calories and 24g protein per 100g. Both are excellent choices. Shrimp has more protein per 100g, while crawfish is slightly lower in calories.
Track Crawfish in Your Diet
Snap a photo of your meal and CaloBurner will calculate the exact calories and macros. No food weighing required.