Crab rangoon is a beloved appetizer in American Chinese cuisine featuring a creamy crab and cheese filling wrapped up in a crispy wonton wrapper. Many frozen versions are available for convenient at-home baking including the popular Pagoda Express frozen crab rangoon. But exactly how many calories are in one of these crispy, crab-stuffed treats? In this comprehensive article, we’ll uncover the calorie count and nutrition profile of frozen crab rangoon from Pagoda Express.
What is Crab Rangoon?
For those unfamiliar with crab rangoon, it’s an appetizer consisting of a filling containing crab meat, cream cheese, scallions, garlic powder, Worcestershire sauce, and seasoning This rich, savory crab mixture gets wrapped up in a wonton wrapper and quickly fried or baked until golden brown and crispy The result is a warm, crispy exterior enveloping a smooth, creamy interior infused with subtle sweet crab flavor.
Crab rangoon emerged in Chinese-American cuisine and have become a staple menu item at many restaurants. They make a tasty hot appetizer and are often served with a dipping sauce like sweet chili or duck sauce. While they originated in America, crab rangoon have become popular far beyond the States.
Analyzing the Nutrition Profile of Pagoda Express Crab Rangoon
Pagoda Express produces a convenient frozen variety of crab rangoon that you can easily bake at home straight from the freezer. Here is the detailed nutrition information for 1 piece (17g) of Pagoda Express frozen crab rangoon:
- Calories: 58
- Fat: 3g
- Carbs: 6g
- Protein: 1g
- Cholesterol: 7mg
- Sodium: 112mg
This nutrition profile can vary slightly based on the exact recipe and preparation. But generally, a single piece of pre-fried crab rangoon contains about 58 calories and 3 grams of fat.
Now let’s break down where those calories and key nutrients come from.
Calories in Crab Rangoon – Where Do They Come From?
A single piece of Pagoda Express crab rangoon clocks in at around 58 calories. So where do all these calories come from? Here is the calorie breakdown:
- Fat – 51% of calories – The indulgent taste and creamy texture comes largely from the cream cheese filling, which provides saturated fat. Frying also adds a significant amount of fat.
- Carbs – 48% of calories – The main source of carbs is the wonton wrapper made from wheat flour, which is mostly complex carbs.
- Protein – Just 1% of calories – The crab meat contributes a tiny amount of protein.
For a typical appetizer portion of 6 crab rangoons, you would consume about 348 calories, over half of which come from fat.
Understanding the Fat Content in Crab Rangoon
Each piece of frozen crab rangoon contains 3 grams of total fat. What are the main sources contributing to this fat content?
- Cream cheese – The signature creaminess comes from cream cheese, which contains around 5 grams of fat per ounce. This makes up the bulk of the fat.
- Frying oil – Frying adds a significant amount of oil, contributing about 2 grams of fat per piece.
- Crab meat – While crab contains healthy omega-3s, it makes up a small portion of the filling so contributes minimal fat.
So cream cheese followed by the frying method drive up the fat content considerably.
Carbohydrates in Crab Rangoon – Where Do They Come From?
Each crab rangoon piece provides 6 grams of carbohydrates. What are the main sources of these carbs?
- Wonton wrapper – The wheat-based wrapper contains about 75% complex carbs, making it the largest carb source.
- Added sugars – The filling may contain around 0-1 grams of added sugars per piece.
So the wonton wrapper accounts for most of the carbs, rather than added sugars.
Taking a Look at the Protein Content
Crab rangoon is not a significant source of protein, with just 1 gram per piece. Here’s an overview:
- Crab meat – Crab is prized for its sweet flavor, though it’s actually only about 16% protein. Only a small amount is used.
- Wonton wrapper – The wheat-flour wrapper provides a negligible amount of gluten protein.
- Cream cheese – Cream cheese contains minimal protein at around 2 grams per ounce.
So protein takes a back seat to fat and carbs in crab rangoon filling.
Micronutrients in Crab Rangoon
While crab rangoon is high in calories and fat, it does contain small amounts of key micronutrients:
- Calcium: 4mg – Needed for bone health and muscle function.
- Sodium: 112mg – Important for fluid balance and nerve transmission.
- Potassium: 16mg – Crucial for heart health and fluid balance.
- Vitamin B12: 0.2mg – Key for nerve tissue and red blood cell health.
- Selenium: 3.6mcg – Antioxidant that protects cells from damage.
So enjoy crab rangoon as an occasional indulgent treat, not a major source of vitamins and minerals.
How Cooking Method Impacts Calories
Pagoda Express crab rangoon come pre-fried before freezing. Frying boosts the calorie count considerably compared to other cooking methods. Here is a calorie comparison:
- Fried: 58 calories per piece
- Baked: Around 50 calories per piece
- Air Fried: Roughly 45 calories per piece
Baking or air frying instead of frying can slightly reduce the calorie count. But fried crab rangoon still delivers the richest taste and most calories.
Tips for Lightening Up Crab Rangoon
If you’re looking for ways to make crab rangoon a bit lighter, here are some tips:
- Use reduced-fat cream cheese in the filling
- Opt for baking or air frying instead of deep frying
- Skip the fatty dipping sauce or use lighter options like mustard
- Fill wontons with more crab and less cream cheese
- Enjoy a smaller serving size of just 2-4 pieces
While crab rangoon will always be high in calories, a few simple tweaks can make it a less indulgent appetizer.
Should You Worry About the Calorie Count?
At around 58 calories each, Pagoda Express crab rangoon are relatively high in calories compared to other appetizers. However, enjoying a few pieces occasionally as part of a balanced diet is just fine for most people.
A few crab rangoons can fit into your daily calorie budget – just be mindful of portions. Balance out these richer appetizers with more nutritious, lower calorie foods for your other meals and snacks.
The Bottom Line
To summarize, Pagoda Express frozen crab rangoon contain approximately 58 calories and 3 grams of fat per piece. The calories come mainly from fat in the cream cheese filling and added frying oil. For a lighter appetizer, try baking instead of frying and use more crab meat, less cream cheese.
However, savoring a few fried crab rangoon in moderation can absolutely be part of an overall healthy diet. Be aware of the calorie content so you can properly account for your serving size. When craving that iconic crab rangoon crunch and flavor, Pagoda Express’ frozen version can satisfy the craving nicely baked right at home.
So next time you’re in the mood for these crispy Asian-inspired appetizers, be mindful of portions and balance out the rest of your diet. Then you can enjoy Pagoda Express crab rangoon as an occasional indulgent treat.
Pagoda Express Appetizer Crab Rangoon, 07 Ounce — 12 per case.
Ready to ship within 3-4 week (s)
- Buy 2 + case s$ 87.95/ caseSave 5.38 %
Ships FrozenFrozen products are carefully packed with dry ice. Some frozen shipments may be held until the next Monday in our Proprietary Boxes
Not eligible for return
Due to the nature of this product, we are currently unable to accept returns.
Pagoda Express Appetizer Crab Rangoon
- Heat and serve crab rangoon
- Made with tender 100% real rock crab meat
- Include sweet chili dipping sauce
- Trans Fat 0grm
- No MSG added
- No preservative
- Perfect crunchy snacks for any occasion
- Contains: crustaceans, eggs, fish, milk, soy, wheat
- Keep frozen for later use
- Shelf Life 365 days
- 6.07 oz. (172g) each
- 12 per case
Elevate Your Appetizers with PAGODA Frozen Crab Rangoon: A Chefs Secret Weapon Tired of the same old, tired appetizers? Craving a menu upgrade that delights both chefs and customers? Look no further than PAGODA Frozen Crab Rangoon, the premium, convenient, and flavor-packed addition that will revolutionize your appetizer offerings. Imagine crispy wontons bursting with tender 100% rock crab meat and a creamy, savory cream cheese filling. Each bite explodes with Asian-inspired flavors, thanks to the tangy kick of our signature sweet chili dipping sauce. Its a unique and delicious fusion thats guaranteed to tantalize even the most discerning palates. But PAGODA Frozen Crab Rangoon isnt just about taste. Its about effortless preparation and consistent quality. Made with premium ingredients and no artificial flavors or preservatives, these Rangoons bake, air-fry, or microwave in minutes, freeing up valuable kitchen time. Plus, each box delivers 7-8 perfectly portioned Rangoons, ensuring customer satisfaction every time. More than just a gamers delight, PAGODA Frozen Crab Rangoon is the perfect addition to your appetizer menu, happy hour specials, late-night options, and even catering events. Contact us today to unlock the potential of this chef-approved frozen masterpiece and elevate your appetizer game to new heights. Remember, better ingredients mean better taste, and PAGODA delivers both.
PAGODA EXPRESS Crab Rangoon PAGODA EXPRESS Appetizer Crab Rangoon
Ships Frozen in our Proprietary Boxes
Frozen products are carefully packed with dry ice. Some frozen shipments may be held until the following Monday. Please place product in freezer immediately upon arrival Sold by :
Ready to ship within 3-4 week (s)
- Buy 2 + case s$ 87.95/ caseSave 5.38 %
Ships FrozenFrozen products are carefully packed with dry ice. Some frozen shipments may be held until the next Monday in our Proprietary Boxes
Not eligible for return
Due to the nature of this product, we are currently unable to accept returns.
CALORIES IN CRAB RANGOON FATTENING?#SHORTS
FAQ
How many calories are in 3 crab Rangoons?
Three pieces of crab rangoon typically contain between 240 and 260 calories. The exact calorie count can vary slightly depending on the specific recipe and ingredients used.
How many calories are in 6 pieces of crab rangoon?
1 Serving of Ono Hawaiian Bbq crab rangoon, 6 piece contains 520 Calories The macronutrient breakdown is 39% carbs, 54% fat, and 7% protein. This is a good source of protein (16% of your Daily Value).
How many calories are in panda express crab rangoon?
A serving of three pieces of Panda Express Cream Cheese Rangoon contains 190 calories, according to MyNetDiary.
How many calories are in 4 crab rangoons?
Four crab rangoons typically contain between 360 and 470 calories, according to some nutrition sites. The exact calorie count can vary depending on the specific recipe and size of the rangoons. A serving of 4 crab rangoons from Phillips Foods contains 190 calories, according to MyNetDiary. However, other sources, like Eat This Much, indicate that 5 pieces of Pagoda crab rangoon contain 290 calories.