Is Crab Cake Healthy? The Good, The Bad, and How to Make Them Healthier

Crab cakes are a popular food especially in coastal regions of the United States. But are crab cakes healthy? As with most foods, the answer depends on how they are prepared.

Crab cakes contain some beneficial nutrients. The crab meat provides protein, vitamins and minerals like zinc, copper, selenium, and B vitamins. However, most crab cake recipes also contain unhealthy ingredients like saturated fat and sodium.

In this article, we’ll explore the good and bad when it comes to crab cakes, and provide tips for making healthier versions at home

The Good

Crab meat on its own is low in calories and fat. A 3 ounce serving contains around 90 calories and 1 gram of fat. It’s also high in protein, providing about 20 grams per serving.

Crab is a good source of minerals like zinc, copper, and selenium which support immune function and thyroid health. It also provides B vitamins including B12, B6, and niacin.

Some research indicates the omega-3 fatty acids in crab may provide cardiovascular benefits by reducing inflammation and triglyceride levels.

So crab meat itself has some nutritional merit. However, most crab cake recipes undermine the health benefits of crab by adding unhealthy ingredients.

The Bad

While crab cakes do contain nutritious crab meat, most recipes call for additional ingredients like breadcrumbs, egg, and mayonnaise which drive up calories, fat, and sodium.

For example, a 4 ounce restaurant-style crab cake can contain:

• 200-300 calories
• 10-15 grams of fat
• 400-600 milligrams of sodium

A significant portion of the fat comes from mayonnaise, which provides mostly unhealthy saturated and omega-6 fats instead of healthy omega-3s.

The breadcrumbs and high cooking temperatures also cause the loss of some of the natural nutrients in the crab meat.

Furthermore, crab cakes are sometimes deep fried, which adds significant calories and fat.

So while crab cakes provide some nutrition from the crab meat, the additives create an unhealthier end product.

Tips for Making Healthier Crab Cakes

Fortunately, it’s possible to tweak traditional crab cake recipes to create a healthier version. Here are some suggestions:

• Use whole grain panko breadcrumbs instead of plain white breadcrumbs. This adds fiber and makes for a lighter, less dense cake.

• Cut back on the mayo, using just enough to hold the cakes together. Substitute plain Greek yogurt for up to half the mayo.

• Don’t add egg as a binder. The crab meat and a little mayo or yogurt are enough to hold it together.

• Skip frying and opt for baking, broiling or pan frying with minimal oil.

• Flavor with lemon juice and old bay seasoning instead of salt for a sodium-free kick.

• Make them crab-centric, maximizing the meat and minimizing fillers. Aim for at least 75% crab meat per cake.

• Accompany with a veggie side dish to add fiber and nutrients.

Follow these tweaks, and you can enjoy crab cakes more often without sabotaging your healthy diet!

Healthier Homemade Crab Cake Recipe

To highlight a healthier approach, here is my go-to recipe for baked crab cakes that maximize the good and avoid the bad:

Ingredients:

• 1 pound jumbo lump crab meat, picked over for shells
• 1/4 cup whole wheat panko breadcrumbs
• 1/4 cup plain Greek yogurt
• 1 tbsp lemon juice
• 1 tbsp Dijon mustard
• 1 tsp Old Bay seasoning
• 1/4 tsp each salt and pepper
• 1-2 tbsp olive oil

Instructions:

1. Preheat oven to 400°F. Line a baking sheet with parchment.

2. In a medium bowl, combine the crab meat, breadcrumbs, yogurt, lemon juice, mustard, Old Bay, salt and pepper. Gently fold together until just combined.

3. Form into patties, about 1/2 inch thick. I make 4 large cakes.

4. Heat olive oil in a large skillet over medium heat. Add crab cakes and cook 2-3 minutes per side until browned.

5. Transfer to prepared baking sheet and bake 10 minutes until heated through.

6. Serve with your choice of sides like a green salad or roasted vegetables. Enjoy!

Nutrition for 1 cake: 180 calories, 6g fat, 330mg sodium

The Bottom Line

Crab cakes contain some beneficial nutrients thanks to the crab meat. However, traditional recipes with loads of mayo, breadcrumbs, and frying undermine the nutrition.

By modifying preparation methods and minimizing unhealthy add-ins, it’s possible to make crab cakes that are diet-friendly. Aim for versions with mostly crab meat, light breading, and baking instead of frying.

Made with care, crab cakes can be an occasional part of a healthy diet, providing flavor and nutrition in moderation. Just be mindful of preparation, and balance with vegetable sides and other wholesome foods.

So are crab cakes healthy? It’s possible to make them so! With some simple tweaks, you can craft a version to enjoy on special occasions without sabotaging your overall eating habits.