Imitation crab, also known as surimi, is a popular ingredient in seafood dishes and sushi rolls. But you may be wondering, how much protein is actually in this fake crab meat? In this article, we’ll take a look at the nutrition facts of imitation crab and break down its protein content
What is Imitation Crab Made Of?
Imitation crab is made from pollock or other whitefish which is minced and blended with additives like wheat flour, egg whites, sugar, and crab flavoring The mixture is shaped into blocks, steamed, cooled, and sliced to resemble the flaked meat of real crab
So while it’s not actually crab, imitation crab does contain fish protein from the ground fish used to make it. The fish provides the protein while the additional ingredients add flavor, color, and bind it all together.
Nutrition Facts for Imitation Crab
Here are the basic nutrition facts for a 3 ounce serving of imitation crab:
- Calories: 87
- Fat: 0.7g
- Carbohydrates: 4g
- Fiber: 0g
- Sugar: 2g
- Protein: 12g
As you can see, a 3 ounce serving of imitation crab supplies 12g of protein. This amounts to 24% of the Daily Value for protein.
To put this protein content into perspective, here is how it compares to other high protein foods:
- 3 ounces grilled chicken breast: 26g protein
- 3 ounces firm tofu: 10g protein
- 3 ounces canned tuna: 22g protein
- 3 ounces grilled salmon: 19g protein
So imitation crab has a decent amount of protein compared to other protein-rich foods. While not as high as chicken breast or tuna, those 12 grams still make a worthwhile contribution to your daily protein intake.
How Much Imitation Crab Should You Eat?
Most nutrition experts recommend getting 10-35% of your total daily calories from protein. For a 2,000 calorie diet, that equates to 50-175g of protein per day.
A serving of imitation crab provides 12g protein, so to hit that 50g minimum you would need to eat around 4-5 servings. Of course, imitation crab works best when paired with other protein sources as part of a balanced diet.
Here are some examples of how much imitation crab to eat to meet different protein goals:
- 50g protein: 4 servings imitation crab
- 75g protein: 6 servings imitation crab
- 100g protein: 8 servings imitation crab
Keep in mind that imitation crab is high in sodium, providing about 25% of the Daily Value per serving. So you’ll want to keep your portion sizes reasonable if limiting sodium intake.
Benefits of Protein from Imitation Crab
While not a complete protein source like meat or eggs, the fish protein in imitation crab still provides valuable benefits:
- Helps build and repair muscles
- Keeps you feeling full and satisfied after meals
- Provides amino acids for optimal health
- Can assist with weight management as protein increases metabolism
The protein in imitation crab can support daily muscle maintenance, exercise recovery, and general wellbeing when combined with other protein-rich foods as part of a nutritious diet.
Ways to Eat Imitation Crab
Here are some tasty ways to enjoy imitation crab and get those protein benefits:
- California rolls or sushi
- Imitation crab salad stuffed in avocados
- Lettuce wraps with imitation crab and veggies
- Imitation crab cakes
- Seafood salad with imitation crab chunks
- Stir fries with imitation crab and vegetables
- Imitation crab dip paired with crackers or vegetables
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.
What Is Imitation Crab Meat Actually Made Of?
FAQ
Is imitation crab healthy for weight loss?
How many calories are in 1/2 cup of imitation crab?
½ cup of Freshdirect imitation crab meat (Surimi) contains 105 Calories The macronutrient breakdown is 65% carbs, 9% fat, and 27% protein. This has a relatively low calorie density, with 124 Calories per 100g.
Is imitation crab ok to eat out of package?
Imitation crab meat, often made from surimi (processed fish), is fully cooked during the manufacturing process. Therefore, it does not need to be cooked before eating. You can use it straight from the package in salads, sandwiches, or cold dishes.
How much protein is in a single crab stick?
| Typical Values | Per 100g | One stick (16g) |
|---|---|---|
| Fibre | 0.7g | 0.1g |
| Protein | 8.3g | 1.3g |
| Salt | 1.53g | 0.25g |
| * Reference intake of an average adult (8400 kJ / 2000 kcal) | – | – |