Crab

Crab is the copper and zinc shellfish. It carries both minerals in a ratio that does not unbalance either, which is why the 50 Man Foods puts it in the same tier as oysters.

Most men eat crab as a treat rather than a staple. The 50 Man Foods treats it as a regular source of the minerals the endocrine system runs on.

  • Once or twice a week
  • 1 recipe
  • Shellfish
  • Updated Sep 2026

What it supplies

Nutrient · per 100 g, cooked meat Amount % DV Relative amount
Copper 0.7 mg 78%
Zinc 3.8 mg 35%
Selenium 34 mcg 62%
Protein 18 g 36%
Calories 83 kcal 4%

Source: USDA FoodData Central.Percent Daily Values are based on adult reference intakes. The bars stop at 100%; the numbers do not.

Why it works

Copper is the mineral that zinc competes with. Eating zinc without copper can push copper down; crab brings both in a ratio that does not.

Selenium from crab supports the thyroid and the conversion of T4 to T3.

How much, how often

  • 100–150 g

    Once or twice a week

    Copper, zinc and selenium without the cost of lobster.

  • Steamed whole

    With butter

    The claw meat is the sweetest; the butter carries the flavor.

How to buy and prepare it

Whole cooked crabs should feel heavy for their size. Tinned crab in water is a practical fallback.

Avoid crab with a strong ammonia smell, which means it is past its best.

Steamed whole crab: 12 minutes for a medium crab. Crack the claws, pick the meat, eat with butter.

Crab cakes made with egg, a little flour and butter are a way to use leftover crab. Keep them simple; the crab is the point.

Cooked crab keeps 3 days in the fridge. Tinned crab keeps for years unopened.

Freeze crab meat for up to 3 months; the texture is slightly softer when thawed.

Recipes that use it

In these guides

Questions

Is crab as good as lobster?
For minerals, yes. Crab has more copper and selenium; lobster has more zinc. Both are excellent.
Can I eat crab if I have gout?
Crab is moderate in purines. If you have gout, limit it to once a week and see how you react.
Is tinned crab as good as fresh?
The minerals survive canning. Tinned crab in water is a practical, cheaper fallback.