Imitation crab meat, often called surimi, is a popular ingredient in seafood dishes and sushi rolls But is it a good choice for low-carb diets like keto? The carb count in imitation crab meat is moderate and needs to be accounted for In this article, we’ll take a detailed look at the carb content of imitation crab meat and how to fit it into a low-carb meal plan.
What is Imitation Crab Meat?
Imitation crab meat is a seafood product made from fish that have been pulverized and shaped to resemble crab meat. The fish used is typically pollock, cod, or other whitefish.
To make imitation crab meat
- Whitefish is pulverized into a dough-like paste
- Additives like starch, egg whites, salt, sugar, and crab flavoring are mixed in
- The mixture is shaped and colored to imitate real crab meat
Imitation crab is sometimes called crab stick, crab legs, or krab due to FDA regulations on labeling. It has a mild crab-like flavor from added flavorings. The texture aims to mimic flaked crab meat.
Imitation crab is cheaper than real crab and has a longer shelf life. It’s commonly used in seafood salads, sushi rolls, and stir fries.
Nutrition Facts for Imitation Crab Meat
The carb count in imitation crab meat can vary by brand. Here are the nutrition facts for a 1 cup serving of typical imitation crab meat:
- Calories: 120
- Fat: 0.6g
- Carbs: 18.9g
- Fiber: 0.6g
- Net carbs: 18.3g
- Protein: 9.6g
As you can see, a 1 cup serving of imitation crab contains 18.9g total carbs and 18.3g net carbs after fiber is subtracted.
This carb count is moderate. Many low-carb dieters can fit small amounts of imitation crab meat into their daily carb limit. The protein content is also decent.
However, the carb count of imitation crab is higher than many other types of seafood:
- Cod: 1g net carbs per 3oz
- Salmon: 0g net carbs per 3oz
- Shrimp: 0g net carbs per 3oz
- Tuna: 0g net carbs per 3oz
So while imitation crab is low in fat, it’s not as low in carbs as some other keto-friendly seafood choices. The additives and fillers raise the carb content.
Imitation Crab Meat on a Keto Diet
Most ketogenic diets aim to keep net carbs under 20-50g per day. This allows your body to stay in ketosis and burn fat for fuel.
Is imitation crab keto-friendly? In modest amounts, imitation crab can potentially fit into a keto diet.
Here are some tips for adding imitation crab meat to keto:
- Stick to a 2-4 oz (57-113g) serving. This provides around 5-10g net carbs.
- Account for the carbs in imitation crab as part of your daily carb limit
- Avoid going over your limit on other carbs for the day
- Pair it with low-carb vegetables like cucumber and avocado
- Use imitation crab in keto-friendly recipes like seafood salad stuffed in avocados
In small servings a few times per week, imitation crab can add variety to a keto diet. Just be mindful of portions and track the carbs.
Some lower carb options to consider instead of imitation crab include:
- Real crab (3g net carbs per 3oz)
- Salmon, tuna, shrimp, scallops or other fatty fish
- Chicken salad with mayo
- Egg salad
- Tuna salad
Imitation Crab Meat Nutrition
Here is a closer look at the nutrition profile of imitation crab:
Protein
A 3 ounce serving of imitation crab meat contains around 10g of protein. This makes it a decent source on par with other types of seafood.
Getting adequate protein is important on both keto and low-carb diets. Protein helps keep you feeling full while providing essential amino acids.
Fat
The fat content in imitation crab meat is low. A 3 ounce serving only provides around 1g of fat.
On keto, it’s recommended to get 75% or more of your calories from fat. Imitation crab is very low in fat by itself. But it can be paired with added fats like mayo, avocado, butter, or oil as part of a recipe.
Vitamins and Minerals
Imitation crab is not a significant source of vitamins and minerals. It provides small amounts of potassium, calcium, selenium and B vitamins.
However, the vitamin C and antioxidants found in real crab meat are lacking in imitation versions.
For nutrition, it’s better to get most vitamins and minerals from low-carb vegetables, nuts, seeds, meat, fish, eggs and healthy fats on keto.
Sodium
Due to additives like salt, imitation crab is high in sodium. A 3 ounce serving can provide 500-600mg sodium, which is 20-25% of the daily value.
Those limiting sodium intake may want to be mindful of portion sizes of imitation crab. Alternatively, rinsing imitation crab under water for 30 seconds can reduce the sodium content.
Mercury and PCBs
Imitation crab is made from whitefish which are very low in mercury. This makes it a safer choice than high-mercury seafood like tuna.
However, some brands of imitation crab may contain elevated PCBs. When possible, choose reputable brands that lab test for contaminants.
Is Imitation Crab Meat Healthy?
Overall, imitation crab meat is a highly processed convenience food. It’s not as nutritious as whole, natural seafood.
Here are some downsides of imitation crab meat:
- Higher in sodium, carbs and additives than whole seafood
- Lower in protein, healthy fats and nutrients than whole seafood
- Contains artificial colors and flavors
- May be higher in PCBs and other contaminants
That being said, enjoyed in moderation, imitation crab can be part of a healthy diet for some people. Those avoiding shellfish allergens may also benefit from imitation crab.
When buying imitation crab, look for options with shorter ingredients lists, low or no added sugars, and brands that conduct lab testing for contaminants.
Imitation Crab Recipe Ideas
Here are some recipe ideas for how to enjoy imitation crab meat while keeping carbs low:
- California sushi roll – riceless roll with imitation crab, avocado and cucumber
- Crab salad – imitation crab salad with mayo, lemon juice and celery
- Crab dip – cream cheese based dip with imitation crab and spices
- Wonton wrappers – crisp wrappers filled with cream cheese and imitation crab
- Seafood stir fry – mix of shrimp, imitation crab, veggies and cauliflower rice
- Crab stuffed mushrooms – large mushroom caps filled with flaked imitation crab
- Crab cakes – use almond flour instead of breadcrumbs to bind imitation crab
When making recipes, account for any carbs in added ingredients and keep portion sizes in moderation. Enjoy imitation crab meat as part of a healthy low-carb meal plan.
The Bottom Line
Imitation crab meat is higher in carbs than some other types of seafood. But in moderate portions, it can fit into a keto diet. To limit carbs, stick to about 2-4oz per serving and account for the carbs in your daily tally. Feel free to pair imitation crab with added fats and low-carb veggies for delicious keto meals.
Other vitamins and minerals
Crab meat is a source of several minerals including calcium, iron, magnesium, phosphorous, potassium, sodium, and zinc.
There are very few vitamins present in imitation crab. For example, 3 ounces (oz) or 85 g of imitation crab only contains 0.484 micrograms (mcg) of vitamin B12.
However, imitation crab does have some mineral content, with 240 mg of phosphorus and 19 mcg of selenium per serving.
Imitation crab meat’s contents vary from product to product.
The main substance in imitation crab is minced fish flesh, or surimi.
Manufacturers most often use pollock, a type of white fish, in the production of surimi. However, they may include other types of white fish.
Other common ingredients in imitation crab include:
- Water: Water helps give the product the correct texture.
- Starch: Starch helps firm the surimi and also makes the product freezable. Common starches include potato, wheat, or corn.
- Egg white: Egg whites make imitation crab glossy, while also improving its texture and color. It also adds protein to the product, which is healthy. Alternatively, sometimes soy is present in imitation crab instead of egg whites.
- Salt: Salt (sodium chloride) adds flavor to the product and also allows it to form into a sturdy structure. In some instances, potassium chloride replaces salt in imitation crab.
- Sugar: Sugar adds sweetness and aids the freezing and thawing process.
People often use additives in the production of food products for a variety of reasons. They can contribute to the flavor, color, or stability of a product, and can give it a longer shelf life.
However, some people have associated certain additives with a variety of health concerns, meaning people may want to avoid them.
Imitation crab’s ingredients vary from product to product. However, common additives include:
- gums, such as xhanthan gum and carrageenan
- colorants, including carmine, paprika, beet juice extract, and lycopene
- monosodium glutamate (MSG) and disodium inosinate
- crab extract or artificial crab flavorings
- preservatives, including sodium benzoate and phosphates
Imitation crab can be more affordable than regular crab. It may also be more convenient, as it requires less preparation.
Imitation crab in the form of crab sticks is convenient, as it is snack-sized and ready to eat on the go.
Imitation crab may last longer than fresh crab, if a person stores it properly according to the manufacturer’s instructions.
While some additives can be harmful, a person may wish to purchase additive-free imitation crab.
Imitation crab has a number of drawbacks when compared to regular crab.
Imitation crab is often full of additives, as previously noted. Researchers have associated these additives with a number of health concerns.
For example, MSG can cause headaches. Some research has also linked MSG to a number of health issues, including obesity, metabolic disorders, neurotoxic effects, and detrimental effects on the reproductive organs.
However, a 2019 review of 76 scientific papers, concluded that many previous studies seemed to be methodologically flawed, and that “many of the reported negative health effects of MSG have little relevance for chronic human exposure to low doses.”
Phosphate-based additives also may increase a person’s risk of developing kidney damage.
Another drawback to imitation crab is the environmental impact.
Overfishing has impacted some of the pollock that commonly features in imitation crab. This fishing can endanger animals that feed on pollock as well as damaging the habitats of other sea creatures.
It is worth noting that a number of surimi manufacturers use other types of white fish, such as cod or whiting. Some other manufacturers use chicken.
10 Imitation Crab Myths Debunked
FAQ
Is imitation crab meat high in carbs?
For example, imitation crab derives most of its calories from added carbs. The calories in an Alaskan king crab are derived from proteins, not from carbs. If you’re on a keto or low-carb diet and are trying to cut your carb intake, real crab would be the better choice.
Can I have imitation crab on keto?
“Also known as surimi, imitation crab meat is not keto friendly. While it does contain some protein, it also contains excessive carbs and sugar, which could kick anyone out of ketosis. Stick to canned crab meat in brine or springwater, which generally should contain nothing but crab in it!”
Is crab meat high in carbs?
Nutrition Info
Three ounces of crab meat has around 74 calories, 15.4g of protein, 0.03g of carbohydrates, 0.0g of fiber, 0.9g of fat, and 0.0g of sugar. Crab meat is high in vitamins B12 and folate. It is also a good source of minerals such as calcium, phosphorus, potassium, and zinc.
Can diabetics eat imitation crab?
Yes, diabetics can generally eat imitation crab in moderation, but it’s important to be aware of its composition and potential impact on blood sugar. While imitation crab is lower in cholesterol and saturated fat compared to real crab, it is also higher in carbohydrates.