How Much Protein is in Imitation Crab Meat?

Imitation crab meat has become a popular ingredient in many dishes like California rolls, crab cakes, and seafood salads. With its mild flavor and affordable price, this seafood substitute can be a tasty addition to recipes. But is it a good source of protein? Let’s take a closer look at the nutrition facts of imitation crab and find out.

What is Imitation Crab Meat Made Of?

Imitation crab meat, often called surimi, is made from minced fish that has been processed and shaped to resemble real crab meat. The main fish used is pollock, a white fish with a mild flavor. The fish is ground into a paste, then mixed with additives like starch, egg whites, colorings, and crab flavoring.

Surimi typically contains 35-50% fish, as well as water, wheat starch, vegetable oil, and salts. The resulting paste is then shaped and colored to imitate real crab While it does contain some crab extract for flavor, imitation crab is not actually made from crab meat

Protein Content in Imitation Crab

Now let’s examine the protein content.

A 3 ounce serving of imitation crab contains:

• Calories: 82
• Protein: 6.5 grams
• Carbs: 12.8 grams
• Fat: 0.4 grams

The protein accounts for about 32% of the total calories

How does this compare to real crab?

A 3 ounce serving of Alaskan king crab contains:

• Calories: 82
• Protein: 16.5 grams
• Carbs: 0 grams
• Fat: 1.3 grams

For king crab, 80% of the calories come from protein.

So while imitation crab does provide some protein, it contains less than half the amount of real crab meat pound for pound.

Is the Protein Complete?

When evaluating protein quality, it’s important to consider whether the protein is “complete” by containing all the essential amino acids.

Fish protein is high quality and contains all the amino acids required by humans. The surimi used in imitation crab is made from fish, so the protein should be complete.

However, imitation crab contains a blend of ingredients. The added starch and flavorings lower the overall protein content compared to real crab. But the protein present is complete and of good quality.

Imitation Crab Protein per Serving

Now let’s look at how much protein you would get in a typical serving of imitation crab:

• 1 imitation crab stick (28g) – 2g protein
• 1 cup imitation crab flakes (70g) – 4 to 5g protein
• California roll (270 calories) – around 8g protein
• Crab rangoon (60 calories) – 2g protein

As you can see, a single serving of imitation crab generally provides 2 to 8 grams of complete, high quality protein.

While not a major source of protein, imitation crab can contribute to your daily needs. A 3 ounce serving provides 13% of the recommended daily intake for a 2000 calorie diet.

Uses for Imitation Crab

Here are some ways you can enjoy imitation crab and get a boost of protein:

• California sushi rolls
• Crab dip
• Seafood salad
• Wontons or crab Rangoon
• Fish cakes
• Imitation crab salad sandwiches
• Lettuce wraps with imitation crab
• Stir fries

Imitation crab works well in dishes where you want to add a subtle seafood flavor without overpowering the other ingredients. It blends well with vegetables, noodles, and rice.

Imitation vs Real Crab for Protein

Imitation crab is affordable, convenient, and adds a nice flavor to recipes. But for optimal protein intake, real crab is the better choice. Alaskan king crab has over twice the amount of protein ounce for ounce compared to imitation crab.

To get the highest protein boost, use imitation crab as a flavor enhancer but not your main protein source. Combine it with high protein foods like lean meats, dairy, beans, or nuts.