You can make these keto crab cakes in no time at all. They are soft and juicy on the outside and crunchy and flaky in the middle. It’s my favorite keto appetizer. 2 grams of net carbs.
Growing up, my dad always had a knack for making the best crab cakes. It was one of the first recipes I made for myself when I moved out on my own. For those of you who are new to keto, I’ve been making my favorite meals low-carb without sacrificing taste. These crab cakes are a great example of that!
Imitation crab, sometimes called crab sticks, krab sticks, or seafood sticks, has become a popular ingredient in sushi rolls, seafood salads, and other dishes But is this fabricated crab meat actually keto-friendly? Let’s take a close look at the carbs, ingredients, and nutrition facts
What is Imitation Crab Made Of?
Imitation crab is made from a fish paste called surimi which contains pulverized white fish flesh (typically pollock or hake), along with starch, egg whites, salt, sugar, MSG, sorbitol, and other additives.
The fish paste is colored, flavored, shaped into strips or chunks to resemble real crab meat. But it contains very little actual crab, usually just crab extract or artificial crab flavoring.
So while it may look and taste like crab, imitation crab is highly processed with lots of additives to achieve the right texture and flavor. This processing technique is sometimes compared to how hot dogs are made.
Imitation Crab Nutrition Facts
A 3.5 ounce (100 gram) serving of imitation crab contains:
- Calories: 95
- Protein: 7g
- Fat: 0.5g
- Carbs: 15g
- Fiber: 0.5g
- Net carbs: 14.5g
So in just a 100 gram serving, there are 145 grams of net carbs That’s nearly an entire day’s worth of carbs on a strict keto diet!
Clearly, imitation crab is high in carbohydrates, contrary to real crab which contains zero net carbs.
Why is Imitation Crab High in Carbs?
The main source of carbs in imitation crab is added starch, usually from wheat, corn, or potatoes. Starch thickens the surimi paste to give it a gummier, crab-like texture.
Sugar and sorbitol are also added to enhance the naturally sweet flavor of real crab.
So while real crab meat gets its sweetness from natural proteins, the imitation version relies on starchy thickeners and added sugars to mimic the taste.
Is Imitation Crab Keto-Friendly?
With 14.5 net carbs per 100 grams, it’s clear that imitation crab is too high in carbs to be keto-friendly.
Just a single serving could use up your entire carb budget for the day on a strict keto diet.
Some keto dieters may be able to fit in a smaller serving, but it’s difficult to stay in ketosis while regularly eating imitation crab.
So the consensus is no – imitation crab is not keto-compliant and should be avoided on a ketogenic diet. There are better seafood options with almost zero net carbs.
Health Concerns Beyond the Carbs
Beyond the high carb count, there are some other health concerns around imitation crab ingredients:
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MSG – Monosodium glutamate is commonly added to enhance flavor. But MSG intake has been linked to adverse effects like headaches, sweating, and heart palpitations in sensitive individuals.
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Additives – Preservatives like nitrates and artificial food dyes may cause negative health effects. Studies suggest artificial dyes may exacerbate ADHD symptoms in children.
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Low-quality fish – Cheap fish like pollock and hake are more prone to contain environmental toxins like mercury and microplastics.
So there are reasons to avoid imitation crab beyond just the high carb content.
Alternatives to Imitation Crab Meat
If you’re looking for a keto substitute for imitation crab, here are some better low-carb options:
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Real crab – Snow crab, king crab, and other true crab varieties are keto-friendly, with 0 net carbs.
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Lobster – Similarly low in carbs to real crab. Watch portion sizes.
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Shrimp – Very low in carbs, but high in cholesterol, so eat in moderation.
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Salmon – Fattier fish like salmon are perfect for keto.
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Canned tuna – Watch mercury levels and choose sustainably caught tuna.
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Other white fish – Halibut, cod, and tilapia have about 1 gram of net carbs per 3 ounce serving.
The Bottom Line
Imitation crab is far too high in carbohydrates, additives, and processed ingredients to be part of a healthy keto diet.
While an occasional small serving may not kick you out of ketosis, regular consumption will likely prevent you from maintaining a fat-adapted state.
For the best results on keto, eat plenty of above-ground vegetables, healthy fats, high-quality proteins, and watch out for highly processed foods even when disguised as keto-friendly.
So resist those convenient crab sticks and enjoy the texture and flavor of real, sustainable low-carb seafood instead. Your body and the ocean will thank you!
How to make keto crab cakes
I’ve included step-by-step photos below to make this recipe easy to follow at home. Scroll down to the recipe card at the bottom of this post to print out the full recipe instructions and amounts of the ingredients.
Step 1- Combine ingredients. In a large mixing bowl, combine the ingredients. Using your hands, form 8 large balls and press down into patties.
Step 2- Fry. Grease a nonstick skillet and place it over medium-high heat. When the pan is hot, add the patties and cook for 5 minutes. Then carefully flip them over and cook for another 5 minutes. Repeat until all the patties are cooked.
Step 3- Serve. Serve the crab cakes immediately, or let them cool to room temperature.
You can make these crab cakes in the oven or air fryer if you don’t want to fry them in a pan.
For the air fryer method, mix the crab meat with the other ingredients and form patties, just like you would with air fryer crab cakes. Put the patties in an air fryer basket that has been greased. Fry them at 400F/200C for 7 to 8 minutes, flipping them over halfway through. Work in batches so the crab cakes touch but do not overlap. Oven method: Place the shaped crab cakes on a baking sheet lined with parchment paper. Bake them at 400F/200C for 10 minutes, flipping halfway through.
Why I love this recipe
- Multiple cooking methods. Even though I like my dad’s classic stovetop method better, I had to include instructions for baking in the oven and using an air fryer as well.
- Versatile. These crab cakes are so good that I could eat them as a main dish by themselves. But they’re also great as an appetizer with dipping sauce, on a salad, or in a sandwich. There are many choices, and I’ll be sure to give you more ideas later.
- Made with real crab meat. Adding a lot of flavor and making these crab cakes feel meaty
- Crab meat: I used jumbo lump crab meat from a can that had had the extra liquid drained off. I tried this recipe with fresh crab meat too, and the taste wasn’t very different.
- Egg– Holds the crab cakes together.
- Mayonnaise– Whole egg or full-fat mayonnaise.
- Lemon juice—just a little to make the other ingredients work better.
- You can also use almond flour or coconut flour instead of bread crumbs, but our keto bread crumbs are the best.
- Parsley– Finely chopped, not dried.
- Green onion– Roughly chopped.
- Salt and pepper– To taste.
- Oil– To fry the crab cakes in.
Best crab meat for crab cakes
Not all crab meats are created equal. Of the three main types, each varies in texture, price, and flavor.
- Jumbo lump crab meat. It costs more and tastes better because it has bigger pieces of crab meat.
- Lump crab meat. Second-best, it’s not too expensive, and it’s made with smaller pieces of crab meat. It’s pretty much still in one piece, so it will work great for crabcakes.
Backfin crab meat. The cheapest of the three. It’s made with a mixture of special and jumbo lump. Given its finer texture, it’s better in crab dips or crab rangoon.
What Separates Imitation Crab From Real Crab
Is imitation crab ketogenic?
The answer is NO. This food is not STRICTLY ketogenic and will kick you out of ketosis. If you are not on a strict keto diet or if you are on a low-carb diet, you can have a little bit if you want. Just make sure that you keep track of the net carbs you are consuming. How many net carbs does imitation crab have?
Can you eat imitation crab on a keto diet?
Imitation crab meat sometimes contains more carbohydrates than real crab meat, which could cause a person to enter ketosis earlier. For stringent keto dieters, tracking net carbs—total carbohydrates minus fiber—is crucial. Imitation crab has a fair quantity of protein, but not as much as king crab or wild-caught fish when it comes to amino acids.
Is crab keto friendly?
Crab is not only delicious but also very low in carbohydrates, making it a keto-friendly choice. With virtually no carbs and a good source of protein, keto crab fits well within the low-carb, high-fat framework of the ketogenic diet. So, if you’re a seafood lover, crab can certainly be on your keto-friendly list of foods to enjoy.
Does imitation Krab have carbs?
While the imitation krab has about 8 grams of protein, the rest of its calories come mostly from its carb content. Even though real crab meat has sweet notes in its flavor, it does not contain any carbs. ( * ), ( *) Another difference is in the micronutrients.