Crabs in tomato-based sauce, Puerto Rican style: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A flavorful Puerto Rican delicacy featuring succulent crab meat simmered in a rich, aromatic tomato-based sauce, often seasoned with sofrito, olives, and capers. --- RECIPE --- Servings: 2-3 Prep Time: 20 minutes Ingredients: - 1 lb crab meat (fresh or frozen, thawed) - 2 tbsp olive oil - 1/4 cup sofrito (homemade or store-bought) - 1 (8 oz) can tomato sauce - 1/2 cup water or fish broth - 1/4 cup pimiento-stuffed green olives, sliced - 1 tbsp capers, drained - 1/2 tsp dried oregano - Salt and black pepper to taste - Fresh cilantro or recao, chopped, for garnish Instructions: 1. If using fresh crab, clean and crack. If using canned, drain well. 2. Heat olive oil in a medium pot or deep skillet over medium heat. Add sofrito and cook for 2-3 minutes until fragrant. 3. Stir in tomato sauce, water/broth, olives, capers, and oregano. Bring to a simmer. 4. Add crab meat to the sauce. Gently stir to combine. Reduce heat to low, cover, and simmer for 10-15 minutes, allowing flavors to meld. 5. Season with salt and pepper to taste. Garnish with fresh cilantro or recao and serve hot, often with white rice or tostones.
Per 100g reference serving, Crabs in tomato-based sauce, Puerto Rican style provides 144 kcal of energy, 12.5g protein (35% of calories), 2.92g total carbohydrates (8% of calories, including 0.6g dietary fiber and 1.16g sugars), and 8.9g total fat (57% of calories).
Vitamins Profile in Crabs in tomato-based sauce, Puerto Rican style (Per 100g)
Track how Crabs in tomato-based sauce, Puerto Rican style contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 7.9 mg | 8.8% DV |
| Vitamin B12 (Cobalamin) | 2.25 µg | 93.8% DV |
| Vitamin A (RAE) | 7 µg | 0.8% DV |
| Vitamin E (Alpha-Tocopherol) | 3.28 mg | 21.9% DV |
| Vitamin K (Phylloquinone) | 6.8 µg | 5.7% DV |
| Vitamin B1 (Thiamin) | 0.028 mg | 2.3% DV |
| Vitamin B2 (Riboflavin) | 0.08 mg | 6.2% DV |
| Vitamin B3 (Niacin) | 2.07 mg | 12.9% DV |
| Vitamin B6 (Pyridoxine) | 0.153 mg | 9% DV |
| Total Folate (Vitamin B9) | 39 µg | 9.8% DV |
| Folate (Dietary Folate Equivalents) | 39 µg | 9.8% DV |
| Natural Food Folate | 39 µg | 9.8% DV |
| Choline | 57.9 mg | 10.5% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
| Beta-Carotene | 76 µg | 2.1% DV |
| Alpha-Carotene | 1 µg | 0.1% DV |
| Beta-Cryptoxanthin | 2 µg | 0.3% DV |
| Lutein + Zeaxanthin | 19 µg | 0.2% DV |
| Lycopene | 2308 µg | 23.1% DV |
Minerals & Electrolytes in Crabs in tomato-based sauce, Puerto Rican style (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.72 mg | 4% DV |
| Calcium (Ca) | 72 mg | 5.5% DV |
| Magnesium (Mg) | 30 mg | 7.1% DV |
| Potassium (K) | 262 mg | 5.6% DV |
| Zinc (Zn) | 2.66 mg | 24.2% DV |
| Selenium (Se) | 29.2 µg | 53.1% DV |
| Phosphorus (P) | 169 mg | 13.5% DV |
| Copper (Cu) | 0.595 mg | 66.1% DV |
| Sodium (Na) | 617 mg | 26.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.045 g | 9% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.068 g | 13.6% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.062 g | 3.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.765 g | 5.5% DV |
| Monounsaturated Fat (MUFA) | 5.8 g | 19.3% DV |
| Polyunsaturated Fat (PUFA) | 0.983 g | 4.9% DV |
| Saturated Fat (SFA) | 1.44 g | 7.2% DV |
| Dietary Cholesterol | 66 mg | 22% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Crabs in tomato-based sauce, Puerto Rican style contains 144 calories (kcal), 12.5g of protein, 2.92g of carbohydrates (0.6g fiber, 1.16g total sugars), and 8.9g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Crabs in tomato-based sauce, Puerto Rican style has an estimated food pH of 4.5 and a Potential Renal Acid Load (PRAL) score of 5.17 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Crabs in tomato-based sauce, Puerto Rican style: Crustaceans. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Crabs in tomato-based sauce, Puerto Rican style by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.