Cracking into a boiled seafood bag at The Kickin Crab means considering the butter-based sauces coating every piece. Understanding The Kickin Crab Nutrition and Calories before you order can help you make smarter choices without skipping the fun.
Most people visit for the garlic noodles, shrimp, and crab legs. But the real calorie story is hidden in the sauces and the sides. Let’s break down what you are actually eating.
The Kickin Crab Nutrition And Calories
When you look at the menu, the nutrition numbers are not always printed. That makes it hard to guess. The base seafood is actually lean. The problem starts when you add the “Whole Sha-Bang” sauce or extra butter.
Here is a simple breakdown of the main components.
Calories In The Seafood Itself
- Snow Crab Legs (1 lb): About 130 calories. Very low fat, high protein.
- Shrimp (1 lb): Around 150 calories if raw. You get about 20 grams of protein.
- Crawfish (1 lb): Roughly 90 calories for the tail meat. Most of the weight is shell.
- Mussels (1 lb): Close to 150 calories. They add iron and B12.
So the protein is not the enemy. The sauces are.
The Real Calorie Bombs: Sauces And Butter
Every bag comes tossed in a sauce. A standard serving of the “Kickin’ Sauce” or “Garlic Butter” adds anywhere from 250 to 400 calories per half cup. But they do not use half a cup. They use more.
If you order the “Whole Sha-Bang” which is a mix of all sauces, you are looking at nearly 500 calories just in the coating. That does not include the extra melted butter on the side for dipping.
- Mild Sauce: ~280 calories per serving
- Garlic Butter: ~350 calories per serving
- Lemon Pepper: ~200 calories (but high sodium)
- Whole Sha-Bang: ~450+ calories
Carbs And Sides To Watch
The famous “Kickin’ Noodles” are a must for many. But a full order of garlic noodles is around 600 to 700 calories. That is because they are tossed in butter and parmesan.
Corn on the cob adds about 90 calories each. Potatoes add about 130 calories each. These are fine, but they add up fast when you eat three or four.
How To Order Lighter
You can still enjoy the experience. You just need to control the variables. Here is a step-by-step plan.
- Ask for sauce on the side. This is the biggest trick. You control how much goes on the food.
- Choose steamed instead of tossed. Ask for the seafood steamed with no sauce. Dip each bite lightly.
- Skip the “Whole Sha-Bang”. Pick one sauce only. Usually the garlic butter is the richest, so use less.
- Split the noodles. Share the garlic noodles with the table. Or ask for a half order if they have it.
- Drink water or unsweet tea. Sodas and sweet tea add 200+ empty calories to the meal.
Protein And Fat Breakdown
For a typical meal of 1 lb of shrimp with the Whole Sha-Bang sauce and a side of corn, you are looking at roughly:
- Calories: 750 – 850
- Protein: 35 grams
- Fat: 55 grams
- Carbs: 40 grams
If you add the garlic noodles, that meal jumps to over 1,400 calories. That is a lot for one sitting.
Comparing The Combos
If you are trying to watch your weight, pick your protein wisely. Shrimp is the best bet for protein per calorie. Crab legs are good too, but they take longer to eat, which actually helps you feel full.
Crawfish is the lowest in calories but also the lowest in meat yield. You might eat more corn and potatoes to feel satisfied, which defeats the purpose.
Hidden Sodium Issues
Nutrition is not just about calories. The Kickin Crab is very high in sodium. The seasoning blends and the butter sauces are loaded with salt. One meal can easily exceed your daily recommended sodium intake (2,300 mg).
If you have high blood pressure, this is important. You can ask for light seasoning or no seasoning on the boil. The flavor will still be there from the sauce you dip in.
Faq On Nutrition
Is The Kickin Crab Keto Friendly?
Yes, if you skip the corn, potatoes, and noodles. Stick to the seafood and use butter sauce sparingly. The carbs are low in the protein itself.
What Is The Lowest Calorie Sauce At The Kickin Crab?
Lemon pepper is usually the lightest option. But ask for it on the side. The dry rub has less fat than the creamy or butter-based sauces.
How Many Calories In The Kickin Crab Garlic Noodles?
A full order is typically around 650 calories. It is mostly refined carbs and butter. Share it if you can.
Can I Get Nutrition Info At The Restaurant?
Most locations do not have printed nutrition guides. You have to estimate based on the ingredients. This article gives you a close estimate.
Is The Boil Better Than Fried Seafood?
Yes, the boil is better. Fried shrimp has more calories and carbs. But the boil can be just as high if you let them drown the bag in butter.
Final Tips For Your Visit
You do not have to ruin your diet to enjoy this place. The key is portion control on the extras. Eat the seafood first. Wait ten minutes before you decide if you need the noodles.
Also, wear the bib. It is not just for mess. It reminds you that you are eating with your hands, which slows you down. That helps with satiety.
One last thing. The butter dipping cups are dangerous. Each cup is about 150 calories. Most people use two or three. Try using just one and you will save 300 calories right there.
Enjoy your meal and remeber to balance it out with a lighter dinner the next day. A little planning goes a long way.