I made this recipe up, so I really do not have the actual nutrition facts, although it is low carb and high protein for sure and DELICIOUS! 8 oz crab meat (refridgerated or fresh-not canned) 1/4 cup low fat cram cheese 1/4 cup diced low fat velveeta 1/4 cup diced sharp cheddar cheese 2 tbsp finely chopped onion 1 tsp Old Bay seasoning Put all ingredients in a microwave safe bowl. Microwave for 1 minute, stir, micorowave for 1 or 2 more minutes till all ingredients are well blended/melted. transfer to small serving bowl and garnish with a bit of Old Bay. Serve with melba toast, crackers, tiny bits of garlic bread, vegtables, whatever!