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The presence of crawfish indicates that the water they are in is relatively clean, as they rarely live in polluted water. Crawfish, also called crawdads or crayfish, look like small lobsters and are usually 3 inches to 6 inches long. They are a low-fat source of protein and essential vitamins and minerals.
Calories In Boiled Crawfish
A 3-ounce serving of cooked crawfish contains 70 calories and 14 grams of protein, along with fat and carbohydrates. It also contains 115 mg of cholesterol, which is 40 percent of the 300 mg daily limit recommended for cholesterol for healthy people. People with heart disease or high cholesterol should limit their daily cholesterol intake to less than 200 mg.
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When you eat one serving of crawfish, you get 30 percent of the daily value for vitamin B-12, 10 percent of the DV for niacin and folate, and 4 percent of the DV for riboflavin, thiamine, and vitamin B-6. These B vitamins are essential for nervous system function, turning the food you eat into energy, and keeping your liver, eyes, skin, and hair healthy.
Crawfish is a good source of phosphorus, providing 25 percent of the DV per serving. A 3-ounce serving provides you with 10 percent DV for zinc, 8 percent DV for magnesium, 6 percent DV for calcium and 4 percent DV for iron. Phosphorus and magnesium help your body produce and store energy, strengthen bones and teeth, and support muscle and nerve function. Zinc makes it possible for you to smell and taste, helps with wound healing and immunity, and the formation of DNA and proteins.
Buy crawfish that are either frozen, cooked or alive. Cooked crawfish should be bright red in color. Cook crawfish the same way you cook lobster, boiling is one of the most common methods. Use your hands to remove the meat from small shells, especially tails and large claws. Some also suck the head while eating crawfish.
Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a Master of Science degree in Food Policy and Applied Nutrition and a Bachelor of Arts in International Relations from Tufts University.
Crawfish Are A Great Source Of Lean Protein
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By: Michelle Benoit, RDN, LDN, NCTTP Crawfish season is upon us, which means we’ll likely be attending a crawfish boil with friends and family. For the people of South Louisiana, the crawfish boil isn’t just about the food, but the fellowship that comes with it. But what effect can crawfish have on your heart? When it comes to whether a crawfish boil is heart-healthy, the crawfish alone isn’t necessarily the problem. Crawfish actually has some health benefits. They are low in calories, a good source of protein and provide many essential vitamins and minerals. A serving of crawfish, which is about 3 ounces of peeled crawfish tails, contains only 70 calories. Not only are crawfish low in total fat, they provide about 1 gram per serving in the form of unsaturated fat, and they contain zero saturated fat. 14 grams of protein in a 3-ounce serving of crawfish. They contain a high proportion of omega-3 fatty acids. They contain B vitamins and minerals such as magnesium, iron, zinc, phosphorus and niacin. Errors come with preparation and parts. Deep frying or preparing crawfish in a rich sauce adds extra calories and unhealthy fat. In a crawfish boil, the average person eats 3 pounds of boiled crawfish, which equates to 6-8 ounces of crawfish tails. This amount can provide 232 mg of cholesterol, and the American Heart Association recommends no more than 300 mg per day. In a crawfish boil, your “plate” is actually a tray. This makes it difficult to identify parts, as well as sticking to a healthy part shape. But the most unhealthy part of the boil is the sodium. For those with high blood pressure or vascular disease, the recommended amount of sodium per day is 1500-2000 mg. A single serving can be too much depending on the seasoning used for the boiled crab fish and vegetables. Too much sodium intake will cause fluid retention, which can put pressure on blood vessels and the heart. When it comes to making healthy choices in crawfish boils, there are a few things you can do to still enjoy this Southern tradition. Be aware of your portion sizes. Use a low-sodium caustic spice mix or your favorite salt-free today and spices. Include additional non-starchy vegetables such as onions, garlic, mushrooms, green beans, bell peppers, carrots, artichokes and Brussels sprouts to make it a more well-rounded meal. Drink plenty of water and limit alcohol intake. These things will help you enjoy crawfish without sacrificing your health. Happy crawfish season!
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The Louisiana Crawfish Promotion and Research Board states that crawfish are “an excellent source of protein. The fat content of washed crawfish tail meat is only 1% of the Recommended Daily Allowance (RDA). They are also low in calories, fat and saturated fat, and are a good source of vitamins.”
How To Eat Crawfish?
What about calories? What we really care about is when we are splurging. No, but here’s the scoop. There are 327 calories in 1 pound of crawfish. Crab fish is 12% fat, 0% carbohydrates and 88% protein.
It takes about 7 pounds of live crawfish to produce 1 pound of peeled tails. Be concerned about your cholesterol. Crawfish is higher in cholesterol than other shellfish. And you can add whatever you put in the pot to the mix. Many people keep potatoes and corn. But you’ll find sausages, mushrooms and more. So be sure to include it in your nutrition facts. The nutritional values of crawfish are presented when you cook them. These numbers are based on the USDA National Nutrient Database. If you’re concerned about crawfish nutrition, consider that the dish is high in calories. This recipe lacks fiber and nutrients. It is high in sodium and cholesterol, but also high in manganese. Crawfish’s moderate iron content is its only nutritional value.
Like lobsters, shrimps and crabs, crawfish are tiny freshwater crustaceans. About 600 different species of crawfish are found all over the planet. Some can be distinguished by the color of their claws, others are referred to as crawdads and others as mudbugs. Crab is low in fat and low in carbohydrates, making it a healthy option for many.
Cooking crawfish is a simple process, so don’t be put off by their size. Crawfish take about 12 minutes to cook in lightly salted water and turn maroon when done. Crawfish flesh is firm and yields one pound when cooked. Once cooked you can serve it with rice or vegetables. Also, remember that they are not cheap! A pound of crawfish can cost $100!
How To Boil Crawfish
On the other hand, the most unhealthy aspect of boils is sodium. The recommended daily sodium intake for people with high blood pressure or cardiovascular disease is 1500-2000 mg. it can
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