Calories in Mama Fu’s Asian House Crab Rangoon (4 Pieces)

Crab rangoon is a popular appetizer found at many Asian restaurants across America. This deep-fried dumpling is stuffed with a creamy filling typically made from crab meat, cream cheese, and scallions. Mama Fu’s Asian House is a restaurant chain known for its take on classic Chinese-American dishes like crab rangoon. But how many calories are in one order of Mama Fu’s crab rangoon? Let’s take a closer look.

Nutrition Facts for Mama Fu’s Crab Rangoon

According to CalorieKing one regular order of Mama Fu’s Asian House crab rangoon (4 pieces) contains

• 470 calories
• 26 grams of fat
• 50 grams of carbs
• 0.5 grams of fiber
• 11 grams of protein

The fat content breaks down to 9 grams of saturated fat and 17 grams of sugar. The crab rangoon also provides some calcium, iron, vitamins A and C.

When we look at the macronutrient percentage breakdown, this appetizer is:

• 42% carbs
• 49% fat
• 9% protein

So almost half of the calories are coming from fat, mostly saturated fat. The crab rangoon is a good source of protein, providing 20% of the Daily Value. But it is lacking in fiber, with just 2% DV.

Calorie Breakdown

Of the 470 calories in Mama Fu’s crab rangoon, where are those calories coming from?

• Fat: The 26 grams of total fat account for 234 calories, or about 50% of calories.
• Carbs: With 50 grams of carbs, this contributes 200 calories, or 43% of calories.
• Protein: The 11 grams of protein equals just 44 calories, or 9% of calories.

So the high fat and carb contents are mainly responsible for the high calorie count in these crunchy cream cheese wontons

How Long to Burn off 470 Calories?

Now that we know there are 470 calories in one order of Mama Fu’s crab rangoon, how long would it take to burn off those calories with exercise?

Here are some estimates from CalorieKing for a 35-year old female who is 5’7″ and 144 pounds:

• Jogging: 54 minutes
• Cycling: 72 minutes
• Swimming: 39 minutes
• Walking: 131 minutes

So close to an hour or more of vigorous exercise like jogging or swimming would be needed to burn off this appetizer. A longer, low-impact activity like walking would take over 2 hours. Keep this calorie burn time in mind if you are watching your calorie intake.

Comparing to Other Appetizers

Mama Fu’s crab rangoon clocks in at 470 calories for 4 pieces. How does that compare to other popular appetizers at U.S. chain restaurants?

• Chili’s Southwest Eggrolls (2): 370 calories
• Applebee’s Mozzarella Sticks (6): 470 calories
• Olive Garden Fried Mozzarella (5): 510 calories
• Outback Aussie Cheese Fries: 1,010 calories

The Mama Fu’s crab rangoon has a similar calorie count to 6 mozzarella sticks or 2 eggrolls. However, some apps like the Aussie cheese fries at Outback Steakhouse contain over 1,000 calories – more than twice as much!

When dining out, carefully compare nutrition numbers to make the best choice for your calorie goals. Appetizers like crab rangoon can pack a caloric punch.

Tips for Lightening Up Crab Rangoon

While crab rangoon is a tasty starter, one order can contain nearly 500 calories. Here are some tips for lightening up this appetizer:

• Split an order. Share 4 pieces between 2 or 3 people to reduce the calorie intake.

• Fill up on veggies first. Enjoy a low-cal salad or broth-based soup before the fried rangoon.

• Opt for steamed or grilled. Many restaurants offer steamed or grilled crab rangoon options which skip the oil.

• Dip lightly. Use a lighter dipping sauce like mustard instead of sweet and sour sauce.

• Avoid extras. Skip adding extra dipping sauces or ranch on the side.

• Take leftovers. Take home any leftover pieces to enjoy another day.

• Modify the filling. Lighten up the filling by using reduced fat cream cheese, Greek yogurt, or extra veggies.

With some simple tricks, you can still enjoy this Asian appetizer while keeping your calorie count in check.

Should You Eat Crab Rangoon as Part of a Reduced-Calorie Diet?

Crab rangoon is a high-fat, high-calorie dish. Is it still okay to occasionally enjoy it as part of a reduced-calorie diet?

The key is moderation. Having crab rangoon or other higher calorie foods once in awhile is fine for most healthy adults. Just balance it out by eating lower calorie foods for other meals and snacks on that day. Pay attention to your total daily calorie intake, not just a single food or meal.

Some other ways to incorporate crab rangoon into a reduced-cal diet include:

• Having just 1-2 pieces instead of a whole order.

• Choosing crab rangoon over higher calorie appetizers like fried shrimp.

• Splitting it as an appetizer when dining out to curb overeating during the main course.

• Eating it only on special occasions, not as a regular menu item.

• Pairing it with a salad or lower calorie sides and drinks.

• Adding more vegetables and protein to your recipes to make it more nutrient dense.

As with any rich food, moderation and balance are key. Enjoying the occasional crab rangoon as part of an overall healthy diet can be done without sabotaging your weight loss goals. Just be mindful of portions and how often you indulge.

The Bottom Line

Mama Fu’s crab rangoon packs a crispy, creamy punch with 470 calories and 26 grams of fat in just 4 pieces. Close to an hour of exercise would be needed to burn off this popular appetizer. While too high in calories to eat regularly, crab rangoon can still be incorporated into a reduced-calorie diet in moderation. Split an order, choose lighter cooking methods, and balance it out with lower calorie foods to keep your daily calorie intake on track. Just be aware of the calorie density of this restaurant staple. With smart decisions, you can still enjoy crab rangoon as an occasional treat.

Four crab rangoons typically contain between 190 and 470 calories, depending on the specific recipe and serving size.

Nutrition Facts