Is crawfish healthy for you? A registered dietitian nutritionist shares all the details including crawfish health benefits, nutrient analysis, FAQ, and recipe ideas
Note: Crawfish and crayfish will be used interchangeably since they are the same thing but different names are used based on the region you are in. I grew up in Alabama where "crawfish" is used, but "crayfish" is the same thing.
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Crawfish Health Benefits At a Glance
Crayfish, small crustaceans similar to shrimp, is full of health benefits like promoting bone, eye, and liver health. Nutrients in crawfish also offer antioxidant protection, lower risk of heart disease, immune support, enhanced muscle function, and hormone regulation.
Crawfish is a good source of zinc, niacin, pantothenic acid, folate, choline, and Vitamin E. And it is an excellent source of phosphorus, copper, manganese, selenium, and Vitamin B12.
If you love crawfish, keep reading to learn from your friendly registered dietitian (me!)
I'm sharing the key nutrients in crawfish, 15 health benefits of crayfish, nutrition facts breakdown, recipe ideas, frequently asked questions, and more.
Key Nutrients
Protein
Crayfish is a fantastic source of lean protein. Per 100 gram serving of crawfish tail meat (around 3.5 ounces or 35 to 40 individual crawfish tails), you get 16.8 grams of protein.
Vitamins
Crawfish is rich in essential vitamins including Vitamin B12, niacin, pantothenic acid, folate, choline, and Vitamin E.
Minerals
Phosphorus, copper, manganese, selenium, and zinc are some of the minerals that crawfish provides.
Antioxidants
For antioxidants, you'll find selenium, Vitamin E, and Astaxanthin in crawfish.
15 Health Benefits of Crawfish
- Antioxidant Protection
- Muscle Performance
- Cardiovascular Health
- Thyroid Function
- Immune Support
- Mood Regulation
- Eye Health
- Energy Metabolism
- Hormone Regulation
- Bone Health
- Nervous System Health
- Red Blood Cell Formation
- DNA Synthesis and Repair
- Liver Health
- Low in Mercury
Antioxidant Protection
Astaxanthin, a potent antioxidant in crayfish, helps neutralize harmful free radicals, reducing oxidative stress and lowering the risk of chronic diseases such as cancer and cardiovascular disease.
Additionally, Vitamin E provides antioxidant protection by scavenging free radicals in the body.
Muscle Performance
Protein, magnesium, and phosphorus found in crayfish are helpful for muscle repair, growth, and contraction. Together, they help support overall muscle function and performance.
Cardiovascular Health
Copper, selenium, and astaxanthin found in crawfish promote heart health by supporting healthy blood vessels, reducing inflammation, and preventing oxidative damage to the cardiovascular system.
Thyroid Function
Selenium, a key nutrient in crayfish, supports thyroid function and hormone regulation, which is essential for metabolism and energy production.
Immune Support
Selenium supports immune function by enhancing the activity of white blood cells and promoting the production of antibodies, helping the body fight off infections and illnesses.
Additionally, zinc plays a pivotal role in supporting the immune system by aiding in the production and activation of immune cells, helping to fend off infections and maintain overall immune function.
Mood Regulation
Vitamin B12 and choline play important roles in mood regulation and mental health, supporting the production of neurotransmitters like serotonin and dopamine.
Magnesium and choline may help reduce stress and promote relaxation by supporting neurotransmitter function, aiding in stress management and overall well-being.
Eye Health
Astaxanthin, along with manganese, supports eye health by reducing oxidative damage to the retina and lens, lowering the risk of age-related macular degeneration and cataracts.
Energy Metabolism
Niacin facilitates energy metabolism by aiding in the conversion of carbohydrates, fats, and proteins into usable energy, essential for supporting various cellular functions and overall vitality.
Vitamin B12, manganese, and choline also play key roles in energy metabolism, helping convert food into usable energy for the body and supporting overall vitality.
Hormone Regulation
Choline is involved in synthesizing acetylcholine, a neurotransmitter that regulates hormone secretion, muscle movement, and memory function.
Zinc contributes to hormone balance by synthesizing, releasing, and regulating various hormones, which are crucial for maintaining optimal physiological functions and overall well-being.
Eat more Crawfish!
Crawfish Recipes
If you love crawfish, check out all the recipe ideas for leftover crawfish or frozen crawfish tails!
Bone Health
Magnesium, phosphorus, and manganese contribute to bone health by supporting bone density and strength, reducing the risk of fractures and osteoporosis.
Nervous System Health
Vitamin B12 and choline found in crayfish support nerve function, neurotransmitter synthesis, and cognitive function, helping to maintain a healthy nervous system and brain health.
Red Blood Cell Formation
Copper, vitamin B12, and folate in crayfish are crucial for the production of red blood cells, preventing anemia and ensuring adequate oxygen transport throughout the body.
DNA Synthesis and Repair
Folate, also known as vitamin B9, supports DNA synthesis and repair, promoting cell growth, division, and overall cellular health.
Liver Health
Choline is essential for liver function and fat metabolism, helping prevent the accumulation of fat in the liver and supporting overall liver health.
Low in Mercury
Crawfish is very low in mercury with 0.033 ppm (parts per million), and it is labeled a "best choice" seafood for its limited mercury content.
FAQ
Yes, crawfish is high in cholesterol. However it's important to note that while shellfish are typically higher in cholesterol, the cholesterol you get from food usually has a minimal effect on your blood cholesterol.
What affects your cholesterol levels more is the saturated and trans fat in foods, and crayfish is very low in saturated fat with no trans fat.
Yes, crawfish are safe to eat as long as they are cooked to an internal temperature of 145°F.
Yes, you can enjoy crawfish while pregnant. In fact, one serving of crawfish meat is a good source of nutrients that are important to a healthy pregnancy like choline, zinc, and folate. Crayfish is a great source of protein, Vitamin B12, and copper.
Plus, crawfish is considered very low in mercury and labeled a "best choice" seafood for its limited mercury content.
Make sure they are cooked to an internal temperature of 145°F. And consume promptly after cooking, or immediately cool on ice and quickly transfer to the refrigerator.
Yes, crawfish can certainly be apart of a balanced diet. Crayfish are full of essential nutrients that support your body's health like protein, Vitamin B12, and selenium.
Despite what many articles listing the health benefits of crawfish, they actually are not a good source of omega 3 fatty acids. Wild crawfish has a higher amount of eicosapentaenoic acid (EPA omega 3 fat) than farmed, but it is still only about 2% of the recommended daily value.
While crayfish is an excellent choice of seafood, it does not offer a significant source of omega 3', and oily fish has significantly higher fatty acid content.
Crawfish Nutrition Facts
Crawfish: 100 grams (about 3.5 ounces or 35-40) crawfish tails with shells removed
- 80 calories
- 1.2 grams of fat
- 0.18 grams saturated fat
- 16.8 grams of protein
- 0 grams carbohydrates
- 0 grams fiber
- 0 grams sugar
- 133 mg cholesterol
- 94 mg sodium
- 5% RDA iron
- 8% RDA magnesium
- 22% RDA phosphorus
- 16% RDA zinc
- 76% RDA copper
- 23% RDA manganese
- 67% RDA selenium
- 14% RDA niacin (Vitamin B3)
- 12% RDA pantothenic acid
- 11% RDA folate
- 15% RDA choline
- 90% RDA Vitamin B12
- 10% RDA Vitamin E
- 2% RDA omega 3s (0.028g)
Protein in Crawfish
Crayfish is an excellent source of protein with 17 grams per 100 gram serving of crawfish tails.
Carbs in Crawfish
Crawfish has 0 grams of carbohydrates per serving, so crawfish is very low carb.
Cooking Tips
*Crawfish should be cooked all the way through to an internal temperature of 145°F.
*Spice pairings include paprika, thyme, oregano, garlic, onion, and pepper like cayenne pepper or jalapeños.
*Crawfish is similar in texture to cooked shrimp, but it is slightly more tender.
*Buy crawfish from the United States.
Crawfish Season
Crawfish season in the southern United States is usually between February and May, but you'll sometimes find them from January to July (or August).
A rule of thumb I learned growing up in Alabama is that you don't eat fresh crawfish in months that end in "-er"
Crawfish Recipes
They're not just Louisiana’s favorite crustacean, crawfish is a staple of Southern cuisine. You'll love these crawfish dishes:
Registered Dietitian Nutritionist Thoughts
If you're looking for a delicious and nutritious protein choice, crawfish is a great one!
Personally, I love crawfish because it's so tasty and full of nutrients.
Plus, I always love a good traditional crawfish boil (plus making extra recipes with leftover crawfish)
While it might not be regularly available (or affordable) fresh, you can enjoy crawfish year round. The good news is that you still get the same health benefits in frozen crawfish tails.
Additionally, crawfish is an excellent source of phosphorus, copper, manganese, selenium, and many types of Vitamin B. Plus, crayfish is a good source of zinc, niacin, pantothenic acid, folate, choline, and Vitamin E.
As a dietitian, I highly recommend adding crawfish to your life!
Final Notes
Avoid crawfish if you have a shellfish allergy since crawfish is a type of shellfish - one of the most common food allergens.
Note that crawfish is often seasoned with much salt and high-sodium seasonings. So you might want to control the amount of added sodium used or limit the amount of crawfish you are eating, especially if your healthcare provider has advised you to consume a lower sodium diet or your have high blood pressure.
Meme
Citations:
- USDA sources and My Food Data for nutrition facts
- FDA 1990-2012, "National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource" Report 1978, "The Occurrence of Mercury in the Fishery Resources of the Gulf of Mexico" Report 2000
- Fernandez, Maria Luz, and Ana Gabriela Murillo. “Is There a Correlation between Dietary and Blood Cholesterol? Evidence from Epidemiological Data and Clinical Interventions.” Nutrients vol. 14,10 2168. 23 May. 2022
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