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My Brother's Crawfish Restaurant - Crawfish Nutritional Information

Crawfish nutrition 


Boiled crawfish, also referred to as crayfish, mudbugs and crawdads, are a traditional Louisiana Cajun dish, although it may be available throughout the United States. Predominantly a freshwater crustacean, crawfish resemble miniature lobsters, and the taste is similar as well, when boiled. The meat picked out of the shells has a sweet taste with a delicate texture.


A 4-oz. serving of boiled crawfish contains 91 to 93 calories. Melted butter commonly accompanies this dish, which adds 102 calories for each 1 tbsp. Ideally, you should average 300 to 600 calories per meal. Combine a serving of boiled crawfish with vegetables like broccoli or carrots and a starch -- a vegetable like potatoes or a slice of bread -- for a nutritious, balanced meal.


The calories in boiled crawfish primarily come from protein. A 4-oz. portion contains 19 to 20g; the Institute of Medicine recommends consuming 46 to 56g per day. The protein in boiled crawfish contributes high-quality protein to help you meet nutritional goals -- this protein contains all nine essential amino acids, and your body can easily digest it, making it a better option for protein than beef or pork. A serving of boiled crawfish contains 1g of fat, approximately 10 percent of the calories, although serving the crawfish with melted butter adds quite a bit of fat to the dish. Limit your daily fat intake to 20 to 35 percent of your total calories per day.

Vitamins and Minerals

Boiled crawfish serves as a good source of iron -- each 4-oz. serving provides you with 8 percent of the daily recommend value. The World Health Organization notes that up to 80 percent of the world's population may have an iron deficiency; it is the leading cause of anemia in the United States, according to the Centers for Disease Control and Prevention. Anemia causes fatigue, headaches and pale skin resulting from a lack of oxygen in moving through your body. A serving of boiled crawfish also contains 5 percent of the calcium you require each day. The calcium in your diet helps you maintain the strength of your teeth and bones.


Crawfish contain omega-3 fatty acids, an essential fat for your health. Your body does not manufacture omega-3 fatty acids, so including foods high in this fat is vital. Omega-3 fatty acids may decrease your risk of developing heart disease, arthritis and some types of cancer, and it plays a critical role in brain function. It may also guard against depression and other mental disorders, as well as skin conditions and asthma.


While your body needs cholesterol to function, many people consume too much. An overabundance can clog your arteries and lead to blockages, increasing your risk of heart disease. Include no more than 300mg of cholesterol in your meal plan each day -- a 4-oz. serving of boiled crawfish contains 142 to 153mg.

Crawfish generally contain low levels of mercury, but monitor the level of contaminants in the waters in which your crawfish are harvested. Do not consume boiled crawfish more than two or three times per week, particularly if you are pregnant.

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