Is Crawfish Healthy? Get your answer Here

Crawfish are freshwater crustaceans and resemble small lobsters. People usually eat them steamed or boiled. This dish is famous all around the world. While it might look unsightly, crawfish is a delicious dish. So is crawfish healthy?

Crawfish is an overall healthy dish. It is low in calories as it only contains about 70 calories per three ounces) and very protein-dense. However, it does have some dietary cholesterol. But overall, it is a healthy choice. It contains essential vitamins and minerals. 

Let’s look at whether crawfish is good for you and how many calories it contains. Then, look for a healthy crawfish recipe at the end! 

Is Crawfish Healthy? And Is Crawfish Good For You? 

Crawfish can undoubtedly be good for you.

One serving of crawfish (three ounces) provides 30 percent of the daily value for vitamin B12, 10 percent for niacin and folate, and 4 percent for riboflavin, thiamine, and vitamin B6. 

Vitamin B12 assists your body in making DNA and red blood cells.

Vitamin B6 is necessary for the functioning of your nervous system and turns the food you eat into energy.

It also keeps your eyes, skin, liver, and hair healthy. 

Crawfish is also a good source of protein, as one serving of crawfish contains 14 g of protein.

It also provides approximately 25 percent of the daily value for phosphorus, 10 percent for zinc, 8 percent for magnesium, 6 percent for calcium, and 4 percent for iron. 

Magnesium and phosphorus assist your body in creating and storing energy.

It strengthens your teeth and bones and improves muscle and nerve function.

Your ability to taste and smell is thanks to zinc. In addition, zinc helps with wound healing and immune function. 

As mentioned, crawfish also contain iron. Iron transports oxygen from your lungs to the rest of your body and is thus an important mineral.

Crawfish on its own contains zero carbohydrates and is a good option for a person on a low-carb diet. 

While low in unhealthy fats, crawfish do contain some dietary cholesterol.

Three pounds of boiled crawfish provides 232 mg of cholesterol, near the recommended 300 mg per day.

It’s also challenging to determine the portion size since the boiled crawfish is usually served on a tray instead of a standard plate. 

The problem usually comes with how the crawfish was prepared and the portion size.

For example, fried crawfish is usually deep-fried in oil and rich sauces, and these extra ingredients add more calories and unhealthy fat.

Another potentially harmful part is sodium. Crawfish is usually boiled in seasonings that are high in sodium. This can be an issue for people with high blood pressure. 

People with high blood pressure or cardiovascular disease should not exceed 200 mg of cholesterol daily.

Depending on the seasonings and sauces used, this can easily be exceeded by only one serving of crawfish. However, if you stick to three ounces, it will only have 91 mg of cholesterol. 

How Many Calories Are In Crawfish? 

Calories can vary depending on how you prepared the crawfish.

If served with decadent sauces, this can easily increase the calories.

You will also need to account for the bread or flour used if eating fried crawfish.

There are around 65 calories in one serving (85g) of boiled crawfish.

How Many Calories Are In A Pound Of Crawfish? 

There are around 327 calories in one pound of boiled and peeled crawfish.

It takes about seven pounds of crawfish to yield one pound of peeled crawfish tail.

A pound of crawfish is 12 percent fat, 0 percent carbs, and 88 percent protein.

How To Enjoy Crawfish In A Healthy Way

There are several ways you can enjoy crawfish without worrying about the unhealthy parts:

  • Consider your portion sizes. 
  • Use seasoning that is low in sodium. 
  • To create a well-rounded meal, add non-starchy vegetables such as onions, green beans, mushrooms, bell peppers, etc. 
  • Draw back on your alcohol intake and drink enough water.

Of course, if you only have crawfish once in a blue moon, you need not worry and are allowed to treat yourself to a tasty crawfish dish without worrying about calories and cholesterol. 

A Healthy Boiled Crawfish Recipe

Try this delicious healthy boiled crawfish recipe from Rasa Malaysia. It serves six people and is only 317 calories with 84 mg cholesterol and 16g protein. 

You will need:

  • 3 pounds of crawfish
  • 8  to 10 cups of water
  • 6 ounces of Louisiana Crawfish Shrimp & Crab Boil
  • Two tablespoons of McCormick Cajun seasoning
  • One tablespoon of McCormick Lemon Pepper seasoning
  • One unpeeled head of garlic, 
  • Three ears of corn, cut into two-inch pieces
  • 12 ounces of small red potatoes, halved
  • 14 ounces of smoked sausage, cut into chunky pieces 
  • One lemon sliced into rounds 

You can use frozen crawfish, but make sure to cook the crawfish for only one to two minutes. 

You will fill a large pot with water and bring it to a boil.

Next, add the crawfish, shrimp, crab boil, and seasoning. Afterward, add the garlic, corn, potatoes, sausage, and lemon. 

You will leave them in the pot and cook them for 10 minutes.

Then, let everything soak for 10 minutes and no more if it tastes fine. Finally, remove everything with a strainer and enjoy your dish! 


Crawfish has many health benefits.

This protein-dense dish contains essential vitamins like vitamin B and minerals like zinc and magnesium needed for your body to function optimally.

It is also low in calories, unhealthy fats and has zero carbohydrates.

Overall, crawfish are healthy. Even though it may seem unsightly, crawfish is delicious, and you need to give it a try if you love seafood. 

But like all things, you should enjoy it in moderation since it does have dietary cholesterol and can be high in sodium when fried in rich sauces.

It all depends on how you prepare the dish. Boiled crawfish is usually the healthiest option.

However, if you only have it once in a while, go all out!