Filet O Fish vs. Crab Meat

Nutrition comparison of Filet O Fish and Crab Meat

Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of filet o fish versus crab meat (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in filet o fish and crab meat:

  • Both filet o fish and crab meat are high in calcium, potassium and protein.
  • Crab meat has 13 times less saturated fat than filet o fish.
  • Crab meat has signficantly less carbohydrates than filet o fish.
  • Filet o fish has 67% less cholesterol than crab meat.
  • Filet o fish has more thiamin, however, crab meat contains more pantothenic acid, Vitamin B6, folate and Vitamin B12.
Detailed nutritional comparison of filet o fish and crab meat is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Crab Meat (Crustaceans, crab, blue, canned) . Have a correction or suggestions? Shoot us an email.

Image of Filet O Fish src
Image of Crab Meat src

Calories and Carbs

calories

Filet o fish is high in calories and crab meat has 71% less calories than filet o fish - filet o fish has 282 calories per 100 grams and crab meat has 83 calories.

For macronutrient ratios, filet o fish is much lighter in protein, much heavier in carbs and much heavier in fat compared to crab meat per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for crab meat, 92:0:8 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Crab Meat
Protein 16% 92%
Carbohydrates 37% ~
Fat 47% 8%
Alcohol ~ ~

carbohydrates

Crab meat has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and crab meat does not contain significant amounts.

dietary fiber

Filet o fish has more dietary fiber than crab meat - filet o fish has 1.4g of dietary fiber per 100 grams and crab meat does not contain significant amounts.

sugar

Crab meat has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and crab meat does not contain significant amounts.

Protein

protein

Both filet o fish and crab meat are high in protein. Crab meat has 59% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and crab meat has 17.9g of protein.

Fat

saturated fat

Crab meat has 13 times less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and crab meat has 0.2g of saturated fat.

trans fat

Both filet o fish and crab meat are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and crab meat has 0.01g of trans fat.

cholesterol

Filet o fish has 67% less cholesterol than crab meat - filet o fish has 32mg of cholesterol per 100 grams and crab meat has 97mg of cholesterol.

Vitamins

Vitamin C

Crab meat has 1000% more Vitamin C than filet o fish - filet o fish has 0.3mg of Vitamin C per 100 grams and crab meat has 3.3mg of Vitamin C.

Vitamin A

Crab meat and filet o fish contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Filet o fish and crab meat contain similar amounts of Vitamin E - filet o fish has 1.2mg of Vitamin E per 100 grams and crab meat has 1.8mg of Vitamin E.

Vitamin K

Filet o fish and crab meat contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and crab meat has 0.3ug of Vitamin K.

The B Vitamins

Filet o fish has more thiamin, however, crab meat contains more pantothenic acid, Vitamin B6, folate and Vitamin B12. Both filet o fish and crab meat contain significant amounts of riboflavin and niacin.

Filet O Fish Crab Meat
Thiamin 0.211 MG 0.023 MG
Riboflavin 0.13 MG 0.093 MG
Niacin 2.22 MG 2.747 MG
Pantothenic acid ~ 0.997 MG
Vitamin B6 ~ 0.156 MG
Folate 21 UG 51 UG
Vitamin B12 1.08 UG 3.33 UG

Minerals

calcium

Both filet o fish and crab meat are high in calcium. Filet o fish has 32% more calcium than crab meat - filet o fish has 120mg of calcium per 100 grams and crab meat has 91mg of calcium.

iron

Filet o fish has 212% more iron than crab meat - filet o fish has 1.6mg of iron per 100 grams and crab meat has 0.5mg of iron.

potassium

Both filet o fish and crab meat are high in potassium. Filet o fish is very similar to filet o fish for potassium - filet o fish has 220mg of potassium per 100 grams and crab meat has 259mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA) than crab meat per 100 grams, however, crab meat contains more epa than filet o fish per 100 grams. Both filet o fish and crab meat contain significant amounts of DHA.

Filet O Fish Crab Meat
alpha linoleic acid 0.639 G 0.009 G
DHA 0.061 G 0.067 G
EPA 0.03 G 0.101 G
DPA 0.005 G 0.009 G
Total 0.735 G 0.186 G

omega 6s

Comparing omega-6 fatty acids, filet o fish has more linoleic acid than crab meat per 100 grams.

Filet O Fish Crab Meat
other omega 6 0.007 G 0.005 G
linoleic acid 5.187 G 0.02 G
Total 5.194 G 0.025 G


Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Filet O Fish or Crab Meat .

Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and Crab Meat (Crustaceans, crab, blue, canned) .

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FAQ

Does filet o fish or crab meat contain more calories in 100 grams?
Filet o fish is high in calories and crab meat has 70% less calories than filet o fish - filet o fish has 282 calories in 100g and crab meat has 83 calories.

Is filet o fish or crab meat better for protein?
Both filet o fish and crab meat are high in protein. Crab meat has 60% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and crab meat has 17.9g of protein.

Does filet o fish or crab meat have more carbohydrates?
By weight, crab meat has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and crab meat has no carbs..

Does filet o fish or crab meat contain more calcium?
Both filet o fish and crab meat are high in calcium. Filet o fish has 30% more calcium than crab meat - filet o fish has 120mg of calcium in 100 grams and crab meat has 91mg of calcium.

Does filet o fish or crab meat contain more potassium?
Both filet o fish and crab meat are high in potassium. Filet o fish is very similar to filet o fish for potassium - filet o fish has 220mg of potassium in 100 grams and crab meat has 259mg of potassium.