Crawfish Nutrition, Crayfish Facts and Crawfish vs Lobster

Crawfish are small freshwater crustaceans, and crawfish nutrition is mostly lean protein with very little fat. In USDA data, 3 ounces of cooked wild crawfish have about 70 calories, 14.3 grams of protein and 1 gram of fat, along with a large share of the Daily Value for vitamin B12, copper and selenium. Crayfish, crawfish and crawdad are names for the same animals, and the plain meat is low in sodium before any boil seasoning goes in. This guide covers the USDA numbers, crawfish vs lobster, what FDA says about allergy and mercury, and why CDC advises cooking crawfish all the way through.

Peptide Labs does not sell crawfish or seafood products. This article is general nutrition information, not medical advice.

Crawfish nutrition facts from USDA

The table uses USDA FoodData Central SR Legacy entries for crawfish cooked with moist heat, meaning boiled or steamed. USDA has separate entries for wild and farmed crawfish. Percent Daily Values use FDA’s adult Daily Values and are reference facts, not personal targets.

Three things stand out. First, crawfish is lean: USDA lists about 1 gram of fat per 3 ounces, so nearly all of its calories come from protein. Second, it is a concentrated source of vitamin B12, copper and selenium; our guides to B12 foods, foods high in copper and foods high in selenium show how it compares with other foods. Third, USDA lists 113 milligrams of cholesterol per 3 ounces of cooked wild crawfish, about 38% of the Daily Value, which puts it alongside the shellfish in our foods high in cholesterol guide.

The wild and farmed entries are close. The farmed entry lists more vitamin B12, and the wild entry lists slightly more copper and selenium. USDA also gives a raw portion of 8 crayfish as 27 grams, a reminder of how little meat each one holds and why a crawfish boil is measured by the pound.

Sodium is the figure most likely to change in a real kitchen. The USDA entries describe crawfish cooked with moist heat and do not include any seasoning blend, while a crawfish boil usually adds salt and spice mixes to the water. If you are watching sodium, the boil seasoning and dipping butter are worth a look; our low-sodium foods guide explains how to read the Nutrition Facts label.

Crawfish vs lobster

Crawfish and lobster are both crustaceans with sweet, firm meat, but crawfish live in fresh water and are much smaller. In USDA data the two are close on calories and protein, while lobster carries more copper, selenium and zinc and much more sodium. Cooked shrimp is added for scale.

On nutrition, crawfish vs lobster is close to a tie ounce for ounce. Lobster comes out ahead on copper, selenium and zinc; crawfish has more vitamin B12 in these entries and far less sodium, 80 versus 413 milligrams per 3 ounces in USDA data. In practice, the larger difference is often how each is served: lobster with melted butter, crawfish from a salted boil. For the other crustaceans, see our lobster, shrimp and crab guides.

Crayfish, crawfish or crawdad?

All three names refer to the same group of small freshwater crustaceans; which one you hear depends on where you live. USDA’s database files them as “Crustaceans, crayfish”, with separate wild and farmed entries, and food labels and menus use crawfish and crayfish interchangeably.

Most of the edible meat is in the tail. Many people also eat the yellow-orange material in the head, often called crawfish fat; USDA has no separate entry for it, so the tables above do not describe it.

Shellfish allergy: crawfish is a crustacean

Under federal law, FDA lists crustacean shellfish, such as crab, lobster and shrimp, among the nine major food allergens. Crawfish is a crustacean, so packaged foods that contain it must declare it, and FDA guidance says the label must name the species rather than simply say “crustacean shellfish”.

Molluscan shellfish such as oysters, clams, mussels and scallops are not major food allergens under the same FDA rule, but FDA also notes that more than 160 foods have been reported to cause allergic reactions. Anyone with a shellfish allergy should ask an allergist before trying any shellfish, including our sibling topic, abalone. In a crawfish boil, corn, potatoes and sausage share the cooking water, which matters for anyone avoiding crustaceans.

Mercury and a rare muscle reaction

The FDA and EPA “Advice about Eating Fish” chart, revised in October 2021, places crawfish in its lowest-mercury group, along with shrimp, crab and lobster.

FDA’s seafood hazards guidance (Chapter 6, August 2019) describes a rare condition called seafood-associated rhabdomyolysis, sometimes called Haff disease, in which skeletal muscle breaks down, with a risk of acute kidney failure. FDA lists isolated cases documented after people ate crayfish, and similar cases reported after crayfish meals in China; FDA says the cause is unknown. Anyone who feels unwell after a seafood meal should contact a clinician.

Cook crawfish all the way through

CDC explains that raw or undercooked crawfish can carry a parasite: paragonimiasis spreads by eating infected crab or crawfish that is raw, partially cooked, pickled or salted. According to CDC, human cases from Paragonimus kellicotti are rare but have been acquired in the United States, with multiple cases from the Midwest. CDC lists diarrhea and abdominal pain 2 to 15 days later as possible first signs, followed several days later by fever, chest pain and fatigue.

CDC’s advice is direct: cook crabs and crayfish to at least 145°F, and a food thermometer is the way to check peeled tails in a stew or casserole. FDA lists pregnant women, young children, older adults and people with weakened immune systems among those who should avoid raw or undercooked fish and shellfish.

Is crawfish healthy?

In USDA data, crawfish is a lean shellfish: high in protein, very low in fat, and rich in vitamin B12, copper and selenium relative to its calories. The Dietary Guidelines for Americans count seafood, which includes shellfish, in the protein foods group, and the 2025-2030 edition suggests swapping deep-fried cooking for baked, broiled, roasted, stir-fried or grilled methods. Fried crawfish tails and rich sauces change the numbers more than the crawfish does.

The points to weigh are personal. A crustacean allergy rules it out. The cholesterol figure in USDA data is relevant if a clinician has asked you to track dietary cholesterol. Boil seasoning can add a lot of sodium. People also ask about purines in shellfish; see foods high in purines. For the wider picture, our high-protein foods and pescatarian diet guides put seafood in context.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: What Is Abalone? Abalone Nutrition, Safety and Harvest Rules, Shrimp Nutrition: Protein, Calories and Is Shrimp Healthy?, Lobster: Nutrition, Calories and Is Lobster Healthy?.