Demystifying Imitation Crab: Protein Content and More

Imitation crab often called surimi has become a popular ingredient in seafood dishes and Asian cuisine. With its shredded texture and mild briny taste, this fish-based product stands in for pricier genuine crab meat. But exactly how much protein does imitation crab contain? And how does it nutritionally compare to real crab meat?

In this article, we’ll uncover the protein count and other nutrition facts about imitation crab. You’ll learn what surimi is made of, how it’s produced, and how to incorporate it into a healthy diet.

What is Imitation Crab Made Of?

Imitation crab is a highly processed food product made from fish paste, or surimi Here’s an overview of how it’s produced

• Surimi starts with minced, white fish fillets, usually pollock from Alaska. The fish is deboned and ground into a doughy paste.

• Egg whites or other binders are mixed in to help the surimi hold its shape.

• Starch, fillers, and coloring are added to mimic the texture and appearance of real crabmeat.

• The surimi mixture is then shaped, cooked, and sometimes rolled in real crab powder to boost flavor.

So while imitation crab contains fish protein, it has little or no real crab. The name “imitation crab” is a misnomer – it should really be called “imitation crab-flavored fish.”

How Much Protein is in Imitation Crab?

Imitation crab is often touted as a high protein, low calorie food. But how much protein does it truly contain?

• A 3 ounce serving of imitation crab contains about 7-13 grams of protein.

• This is significantly less protein than you’d get from 3 ounces of real crab meat, which provides about 16-18 grams.

• Imitation crab is higher in carbohydrates than real crab due to added starch fillers. It contains about 13 grams of carbs per 3 ounce serving.

• Calories in imitation crab range from 70-120 calories for a 3 ounce serving. So it’s relatively low in calories, though not as low as real crab.

While imitation crab offers a moderate protein punch, it lacks the robust protein content of genuine crab. It’s more heavily processed and contains less meat than the real thing.

Nutritional Comparison of Imitation Crab and Real Crab

Here’s how 3 ounces of imitation crab stacks up against an equal portion of cooked crab meat:

As you can see, genuine crab meat has more protein, fewer carbs and sugars, and a similar amount of calories and sodium as imitation crab.

Real crab also provides more omega-3 fatty acids, B vitamins, selenium, copper, and other nutrients. So it’s the more nutritious choice overall.

Health Benefits and Drawbacks of Imitation Crab

There are some benefits as well as drawbacks to consider when eating imitation crab:

Pros

• Convenient and affordable
• Mix of protein, carbs, and a little fat
• Low in calories and fat
• Works well in many recipes

Cons

• Highly processed
• Low in nutrients compared to real crab
• May contain preservatives and additives
• Some brands contain carrageenan linked to inflammation
• Risk of seafood allergy from undisclosed ingredients

Enjoyed sparingly as part of an overall healthy diet, imitation crab can be a tasty lower-cost substitute for real crab. But it shouldn’t be a dietary staple since it lacks nutrients and is highly processed.

Tips for Choosing Imitation Crab

Follow these tips when purchasing imitation crab:

• Check the ingredient list and select products with the fewest additives.

• Look for brands that use sustainable “white fish” like pollock or cod. Avoid crab-flavored seafood salads with mixed fish.

• Opt for gluten-free varieties if you have celiac disease or gluten intolerance.

• If you have seafood allergies, exercise caution and check with the manufacturer about potential cross-contamination.

• Compare sodium content and choose lower sodium options when possible.

How to Enjoy Imitation Crab in Healthy Recipes

Imitation crab adds inexpensive protein and flavor to many dishes. Here are some healthy ways to eat it:

• California rolls and sushi
• Simple crab salad stuffed in tomatoes or avocado
• Lettuce wraps with imitation crab and veggies
• Quick crab cakes using crushed crackers instead of breadcrumbs
• Seafood bisque with extra veggies
• Tuna salad with chopped imitation crab for protein boost
• Healthy crab rangoons with wonton wrappers baked, not fried
• Crab salad stuffed mushrooms or bell peppers
• Cold noodle salad with shredded imitation crab and sesame dressing
• Curry rice bowls topped with imitation crab

With a little creativity, you can enjoy the convenience of imitation crab while limiting less healthy ingredients like excess carbs, fat, salt and preservatives.

The Bottom Line

Imitation crab offers an affordable alternative to pricey crab meat. But it comes at a nutritional cost. This highly processed fish product has less protein and nutrients than real crab.

Moderately portioned, imitation crab can be part of a healthy diet. But it’s wise to choose high quality brands with minimal additives and enjoy real crab or other seafood sometimes for optimal nutrition.

By understanding exactly what imitation crab is and how to shop for it and use it in recipes, you can take advantage of its convenience and taste while balancing its downsides. Armed with the facts, you can make the healthiest choices when including this popular product in your seafood meals.