Surimi imitation crab is a popular seafood product used in various dishes like California rolls, seafood salads, and crab cakes. But many people wonder – how many calories are actually in this fake crab meat? This article will take a detailed look at the calorie and nutrient content of surimi crab.
What is Surimi Imitation Crab?
Surimi refers to a paste made from fish that has been mechanically deboned, washed to remove fat and odor and pulverized. Common types of whitefish used are pollock cod, hake, and whiting.
The surimi paste is blended with additives like starch egg whites colorings, and crab flavorings to mimic the texture and taste of real crab meat. It is then shaped into various forms like shreds, chunks, and sticks.
Surimi seafood is sometimes called “imitation crab” or “krab” to distinguish it from real crab. It provides a lower cost alternative to pricey crab, with a similar flavor and texture.
Nutrition Facts for Imitation Crab
The calorie and nutrient content of imitation crab varies slightly by brand. But in general, a 3 ounce (85 gram) serving provides:
- Calories: 87
- Protein: 10 grams
- Fat: 1 gram
- Carbs: 9 grams
- Sodium: 450-700 mg
It’s relatively low in calories and fat compared to real crab meat. However, imitation crab is higher in carbs, as starch is added during processing. It’s also high in sodium due to added salt.
Imitation crab is significantly lower in certain nutrients versus real crab:
- Selenium: 35% DV vs 62% DV
- Vitamin B12: 21% DV vs 408% DV
- Zinc: 3% DV vs 59% DV
- Copper: 3% DV vs 111% DV
This is because crab is naturally high in these nutrients, whereas the fish in surimi imitation crab is not.
Calorie Differences Between Imitation and Real Crab
How do the calories in imitation crab stacks up against real crab varieties?
A 3 ounce serving of imitation crab contains about 85 calories.
In comparison, 3 ounces of various real crab provides:
- King crab: 82 calories
- Snow crab: 84 calories
- Dungeness crab: 99 calories
- Blue crab: 129 calories
So calorie-wise, imitation crab is very close to king and snow crab, and lower than blue crab.
However, there are some nutritional differences. Real crab has more protein, while imitation crab contains more carbs.
For example, 80% of calories in king crab come from protein, while 63% of calories in imitation crab come from carbs. Real crab also has more omega-3s.
Calories in Different Imitation Crab Products
Imitation crab comes in various convenient forms:
- Crab sticks – 88 calories per stick
- Shredded – 70 calories per 2 oz
- Lumps – 60 calories per 2 oz
- Flakes – 35 calories per 2 oz
The calories per serving can vary based on the shape and density of the product. Sticks tend to be the most calorie-dense.
Imitation crab is also used in many mixed seafood salads and appetizers. For example, a typical serving of imitation crab rangoon has around 50 calories per piece.
So check nutrition labels closely if eating imitation crab dishes at a restaurant, as calories can add up quickly depending on portion sizes.
Does Imitation Crab Have Carbs?
Imitation crab contains a moderate amount of carbs, providing about 9 grams per 3 ounce serving.
The carbs come mainly from added starch, which gives the surimi paste a firmer, crab-like texture. Potato, wheat, tapioca or corn starch are commonly used.
So imitation crab is not carb-free like real crab. This means it does not fit into very low-carb diets like keto as well as real crab does.
However, it can fit into a balanced diet in moderation. Just be mindful of portion sizes, as the carbs and calories can add up quickly if you overindulge.
How Many Calories to Burn off Imitation Crab
A 3 ounce serving of imitation crab contains 87 calories. Here’s how long it would take to burn off those calories with various exercises, for a 154 pound person:
- Walking: 22 minutes
- Jogging: 12 minutes
- Swimming: 8 minutes
- Cycling: 11 minutes
As you can see, a small serving of imitation crab is not too hard to burn off with light to moderate exercise.
But be aware of portion control, as eating multiple pieces can quickly add hundreds of extra calories.
Health Benefits and Concerns of Imitation Crab
Here are some of the main health pros and cons of imitation crab:
Pros:
- Lower in mercury than some fish
- Can be sustainable if made from pollack
- Lower cost than real crab
- Convenient and easy to use
Cons:
- Highly processed
- Less nutritious than real crab
- High in sodium
- Contains additives like carrageenan
- Risk of seafood mislabeling
Overall, imitation crab is very processed and not as healthy as real crab. But it can be enjoyed occasionally as part of a balanced diet, if you watch your portions and limit sodium intake.
The Bottom Line
A 3 ounce serving of surimi imitation crab contains about 85 calories and 9 grams of carbs. It’s lower in protein, omega-3s, and various vitamins/minerals compared to real crab.
Imitation crab can fit into a healthy diet in moderation. But be mindful of portion sizes, and balance it out by eating plenty of non-processed, nutritious whole foods. Real crab or other seafood is a better choice for regular 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.
Is Imitation Crab Good?
FAQ
How many calories are in surimi crab?
½ cup of Panamei Seafood imitation crab meat, surimi sticks contains 110 Calories The macronutrient breakdown is 75% carbs, 7% fat, and 18% protein.
Is surimi imitation crab healthy?
Surimi is a great source of protein, low-calorie, and versatile that can be easily added to all your favorite recipes.Nov 5, 2019
How many calories are in one imitation crab stick?
As with most foods, you can eat imitation crab during eating periods but refrain during fasting. Crab sticks fit a low fat and a low-calorie diet, containing only 95 calories and less than a gram of fats in a single serving. Crab sticks contain 15g of carbohydrates per serving, which is not ideal for a low-carb diet.
Is surimi low in calories?
It’s low in calories (about 110 per serving) and cholesterol (only 3% of the recommended daily allowance), with absolutely no saturated or trans fat.
How many calories are in imitation crab meat?
In conclusion, if you’re counting calories, imitation crab meat can be a favorable option. With approximately 90 calories per 3-ounce serving, it is relatively low in calories and fat. However, do keep in mind the sodium content and choose options that align with your dietary requirements and preferences.
Does imitation crab meat have carbohydrates?
Yes, imitation crab meat contains carbohydrates, but the amount is minimal. A 3-ounce serving usually has around 5 grams of carbohydrates. 6. Is imitation crab meat a good source of protein?
Is imitation crab meat a good source of protein?
Imitation crab meat is a decent source of protein, especially considering its low-calorie content. A 3-ounce serving typically contains approximately 15-20 grams of protein. 7. Is the sodium content of imitation crab meat high?
Can you eat imitation crab meat?
Imitation crab meat is generally considered safe to consume. However, if you have any allergies or sensitivities to seafood or specific ingredients, it’s essential to check the product’s ingredient list or consult with a healthcare professional. 12.
What are the ingredients in imitation crab?
The main ingredient in imitation crab is surimi, which generally comprises 35% to 50% of the product by weight. The other major ingredients in imitation crab are: Water: Generally, the second most abundant ingredient in imitation crab is water, which is needed to get the right texture and control product costs.
Is imitation crab good for You?
Imitation crab is quite versatile. However, given its nutrition and health considerations, it’s best to enjoy it in moderation and include various other protein sources in your diet.