Group · Seafood
Crayfish
The crayfish is a small freshwater crustacean prized for its fine, slightly sweet flesh, which is reminiscent of langoustine. It comes in different forms: whole to shell yourself, as ready-to-use tails, fresh or frozen. A star of festive buffets and regional dishes, it goes as well with sauces as with fresh salads. Nutritionally, the crayfish appeals with its light profile: around 73.5 kcal per 100 g, nearly 16.3 g of protein, very little fat (0.7 g) and no carbohydrate. It is therefore an interesting source of lean protein, which naturally has its place in a balanced diet for anyone watching their figure.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 74 kcal |
| Kilojoules | 312 kJ |
| Protein | 16,3 g |
| Carbohydrate | 0,6 g |
| Fat | 0,7 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Vitamin B124,87 µg195 %
- Copper0,89 mg89 %
- EPA0,05 g22 %
- Phosphorus150 mg21 %
- Manganese0,32 mg16 %
- Zinc1,5 mg15 %
- Calcium73 mg9 %
- Vitamin B917,7 µg9 %
See the other 13 nutrients
- DHA0,02 g8 %
- Potassium140 mg7 %
- Magnesium26 mg7 %
- Iron0,65 mg5 %
- Total omega-30,12 g5 %
- Vitamin B20,05 mg4 %
- Vitamin B50,21 mg4 %
- Vitamin B30,36 mg2 %
- Vitamin B60,03 mg2 %
- Omega-3 ALA0,04 g2 %
- Vitamin B10,01 mg1 %
- Omega-6 LA0,07 g1 %
- Vitamin C0,5 mg1 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
Rich in good-quality protein and low in fat, the crayfish is a great ally when you are watching your calorie intake. With only 87 calories per 100 g and no carbohydrate, its nutritional values make it a flagship food for slimming plates, provided you take care over the preparation.
How to eat crayfish? A portion of 100 to 150 g of shelled tails is enough to make a tasty, protein-rich dish. Favour gentle cooking: poached in a fragrant court-bouillon (onion, bay leaf, thyme, pepper), steamed or simply pan-fried for a few minutes. Avoid overly rich preparations such as creamy bisques or butter sauces, which push the calorie count up. For other ways of cooking that preserve flavour, take inspiration from gentle cooking that preserves nutrients and flavour.
- Clever pairings: crunchy vegetables, fresh herbs (dill, chives), a squeeze of lemon and a little olive oil.
- Seasonality: fresh crayfish is mostly eaten from late spring to summer, but frozen versions are available all year round.
- Storage: eat fresh crayfish very quickly, ideally on the day of purchase, and keep it chilled at between 0 and 4 °C.
Key nutrients. Beyond its lean protein, the crayfish provides minerals and trace elements typical of seafood, such as zinc, selenium, phosphorus and B vitamins. Its total lack of carbohydrate and zero glycaemic index make it an interesting food as part of a balanced diet.
For active people. With nearly 16.3 g of protein per 100 g and very little fat, the crayfish is ideal for supporting muscle recovery after exercise without weighing down the calorie balance. You can include it in a post-training dinner with wholegrain starchy foods to replenish your glycogen stores. It is also an excellent source of protein for those following the principles of fitness nutrition.
Points to watch. As the crayfish is a shellfish, it can cause an allergic reaction in people who are sensitive to crustaceans. Also watch the salt content of ready-made or brined preparations. If you enjoy this type of product, explore other options from the seafood family, such as prawns or brown crab, which are just as light and rich in protein.