Imitation crab is a common food that features in some recipes for items like crab sticks. In spite of its name, imitation crab doesn’t actually contain crab. The only time it does is when a small amount of crab extract is added for flavor.
Imitation crab consists of surimi. Surimi is minced fish flesh combined with several other ingredients.
This article talks about what imitation crab is, what goes into it, what it’s used for, the pros and cons of eating imitation crab, and how it compares to real crab meat.
The main ingredient in imitation crab is surimi. This is the flesh of fish that is deboned and washed to remove any fat or unwanted pieces. Manufacturers then blend this flesh into a paste before combining it with other ingredients.
People often refer to imitation crab, which originated in Japan, as “crab-flavored,” “surimi,” or “krab. ” In Japan, people sometimes refer to imitation crab as “kamaboko. ”.
Generally, imitation crab contains no actual crab meat. It does, however, sometimes contain a small piece of crab extract to add crab flavor.
Real crab meat gets the majority of its calories from protein.
Protein is an important part of a person’s diet, as it helps build and repair cells and tissues. It is also important in growth and development for children and teenagers.
One 85 gram (g) serving of raw Alaska king crab contains the following nutrients:
Most of the calories in crab meat come from protein, but most of the calories in fake crab come from carbs.
While sodium is important for the body, too much is unhealthy. Generally, people in America eat too much sodium. Therefore, it is important that a person tries not to eat too much in their diet.
Although real crab has more minerals and vitamins that are good for you than fake crab, it also has more sodium.
3 ounces of real crab meat contains 911 milligrams (mg) of sodium. The same amount of imitation crab meat contains 715 mg of sodium.
Omega-3 fatty acids are found in large amounts in real crab meat, which makes it a healthy food to eat.
Imitation crab meat does not contain high levels of omega-3s fatty acids. However, some companies that make fake crab add omega-3 fatty acids to their products because these acids are good for your health.
Imitation crab’s contents vary from product to product. When buying fake crab, people should check the packaging to see if omega-3 fatty acids have been added. They should also look at the levels of other minerals, like sodium, which can vary.
Imitation crab, also known as surimi, has become a popular ingredient in seafood salads, sushi rolls, crab cakes, and other dishes over the past few decades. This mock crab meat is made from minced fish that’s been molded and flavored to resemble real crab. It offers the sweet taste of crab at a fraction of the price.
But is this convenient crab alternative actually bad for your cholesterol levels? Imitation crab gets a bad rap as being highly processed junk food. However the truth is more nuanced. Imitation crab can be part of a healthy diet for managing cholesterol when eaten in moderation.
In this article we’ll take a closer look at the nutrition facts, ingredients and health impacts of imitation crab. Read on to learn whether imitation crab should be on your list of cholesterol-friendly foods or if it’s better to avoid.
Imitation Crab Nutrition Facts
To understand how imitation crab affects cholesterol, we first need to dive into its nutrition profile. Here are the key nutrition facts for a 3 ounce serving of imitation crab:
- Calories: 82
- Fat: 0.4g
- Saturated fat: 0.1g
- Trans fat: 0g
- Cholesterol: 10mg
- Sodium: 450mg
- Carbohydrates: 12.8g
- Sugar: 1g
- Protein: 6.5g
Right off the bat, you can see that imitation crab is very low in fat, saturated fat, and cholesterol compared to other protein foods For example, a 3 ounce serving of grilled salmon contains about 200mg of cholesterol.
Imitation crab gets only 3% of its calories from fat whereas real crab gets about 37% of calories from fat. The small amount of cholesterol and fat in imitation crab comes primarily from egg whites, which are commonly added to the surimi paste.
However, imitation crab is high in sodium, providing about 20% of the daily value per serving. It also contains a fair amount of carbohydrates, mostly in the form of added starch.
Overall, the nutrition profile of imitation crab is significantly lower in cholesterol and fat than real crab. But it provides far less protein.
Why Imitation Crab Is Low in Fat and Cholesterol
Imitation crab is made from surimi, which is chopped, minced fish that has been washed extensively to remove fat and fish oils. Pollock is the most common type of whitefish used to produce surimi.
A 3 ounce serving of pollock contains (1):
- 60 calories
- 0.3g fat
- 48mg cholesterol
- 250mg sodium
Since the fat is removed from the fish during processing, imitation crab ends up with a very low fat and cholesterol content. Only a tiny amount is added back through other ingredients like egg whites.
Washing the fish flesh also gives it a whiter color and less fishy odor and flavor. The surimi is then blended with starch, sugar, egg whites, and crab flavorings before being shaped into crab legs, flakes, or cakes.
So while real crab gets its rich, buttery flavor from fat, the sweet taste in imitation crab comes more from added sugars. The small amount of cholesterol in imitation crab is negligible compared to your daily recommendation of less than 300mg of cholesterol.
Is Imitation Crab Healthy for Cholesterol Levels?
For people with high cholesterol, imitation crab can be a healthy substitute for real crab and other high fat seafood. The American Heart Association recommends getting less than 5-6% of total calories from saturated fat when you have elevated LDL cholesterol. The tiny amount of saturated fat in imitation crab fits well within these guidelines (2).
Research also shows that replacing saturated fat with whole grains can help lower LDL (“bad”) cholesterol levels. The starchy ingredients used to make imitation crab, like wheat and potato starch, may have a similar cholesterol-lowering effect (3).
Additionally, imitation crab is naturally low in fat and cholesterol thanks to using pollock, a whitefish that’s low in fat compared to salmon or trout. So the nutrition you get from imitation crab is better than eating a heavily processed snack food made with saturated fat or hydrogenated oils.
However, the sodium content is concerning for heart health, as high sodium intake is linked to high blood pressure, a risk factor for heart disease. People with hypertension or cardiovascular disease should limit sodium to less than 1,500mg per day (4).
Overall, enjoying imitation crab occasionally as part of a diet low in saturated fat can be beneficial for your cholesterol levels. But limiting portion sizes and avoiding excess sodium is important.
Are Additives in Imitation Crab Unhealthy?
One of the biggest concerns with imitation crab is that it contains many additives and preservatives. These ingredients help mimic the texture and flavor of real crab but also make it highly processed.
Some additives used in imitation crab that may impact health include:
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Monosodium glutamate (MSG): MSG is used to enhance the umami flavor. High intake has been linked to headaches, fatigue, sweating, and flushing in sensitive people (5).
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Carrageenan: This additive extracted from seaweed may promote inflammation and intestinal damage (6).
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Phosphates: Added phosphates may negatively affect kidney health and increase cardiovascular risk (7).
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Food dyes: Red dyes made from cochineal insects or lycopene could cause allergic reactions (8).
However, research on the health effects of these additives is still inconclusive. Government approved food additives are generally recognized as safe in small amounts. But you may want to check labels and avoid products with additives if you’re sensitive.
There are also more natural versions of imitation crab made without dyes, MSG, carrageenan, and other concerning additives. But these premium products cost more. Reading labels to choose additive-free imitation crab when possible is the healthiest approach.
Healthier Ways to Eat Imitation Crab
To get the benefits of imitation crab’s low fat and cholesterol content without going overboard on sodium or additives, follow these tips:
- Limit portion size to 3-4 ounces
- Read nutrition labels and get products with less sodium
- Avoid adding extra salt during cooking or at the table
- Choose additive-free varieties when you can
- Eat imitation crab in moderation as part of a varied diet
- Pair it with whole grains, vegetables, and other healthy foods
You can also switch out imitation crab for healthier seafood like cod, tilapia, or shrimp in your favorite recipes. Dishes like seafood salad, sushi, and crab cakes can be just as delicious with other types of low fat fish or shellfish.
The Bottom Line on Imitation Crab and Cholesterol
Overall, imitation crab can be part of an eating pattern that helps lower cholesterol when consumed in moderation. The low levels of fat and cholesterol make it a better choice than real higher fat crab and shellfish. But it shouldn’t be treated as a free pass to eat as much as you want.
To reap the cholesterol-lowering benefits of imitation crab without going overboard on sodium or additives, limit your portion size, read nutrition labels, and enjoy it alongside mostly whole, minimally processed foods.
At the end of the day, imitation crab fills the flavor niche for crab lovers trying to watch their cholesterol. But it shouldn’t replace healthy, whole foods like fish, beans, grains, and vegetables in your diet. As with any highly processed food, enjoy imitation crab in balance with more natural, nutritious choices whenever possible.
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.
But imitation crab does have some minerals in it. One serving has 240 mg of phosphorus and 19 mcg of selenium.
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 the surimi stay firm and also lets the food freeze. Common starches include potato, wheat, or corn.
- Whites of eggs: Egg whites make fake crab shiny and improve its color and texture. It also adds protein to the product, which is healthy. On the other hand, soy is sometimes used instead of egg whites in imitation crab.
- Salt: Salt, which is made of sodium chloride, gives food flavor and helps it stick together. In some instances, potassium chloride replaces salt in imitation crab.
- Sugar: Sugar makes things sweeter and helps them freeze and thaw.
People often use additives in the production of food products for a variety of reasons. They can change a product’s taste, color, or stability, and they can also make it last longer.
But some people have linked certain additives to a number of health problems, so people might want to stay away from 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.
It’s easy to eat fake crab in the form of crab sticks, which are small enough to carry with you and ready to eat.
If you follow the manufacturer’s instructions for how to store it, imitation crab may last longer than fresh crab.
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. MSG has also been linked to a number of health problems, such as obesity, metabolic disorders, neurotoxic effects, and damage to 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 hurt the homes of other sea creatures and put animals that eat pollock in danger.
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.
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FAQ
Is imitation crab meat good for your heart?
Is it bad to eat a lot of imitation crab?
Is imitation crab a healthy fish?
Does imitation crab have a lot of mercury?
Is imitation crab meat bad for You?
The clearest downside of imitation crab meat is that it is far less nutritious than real crab meat. Crab (and other shellfish like lobster and shrimp) tend to be extremely nutrient-dense, and they offer high amounts of vitamins and minerals for very few calories.
Are crabs high in Low Density Lipoproteins?
The cholesterol present in the seafood is mostly the good kind, that, when eaten in moderation, they can help lower the risk of heart diseases as well as lower the LDL levels in your blood. Crab contains nutrients that are shown to reduce bad cholesterol and increase the level of HDL (good cholesterol) in your body, therefore reducing the risk of heart disease and strokes.
Is imitation crab a good nutrient?
Crab (and other shellfish like lobster and shrimp) tend to be extremely nutrient-dense, and they offer high amounts of vitamins and minerals for very few calories. While imitation crab meat has a similar calorie count, it does not offer the same nutrient density.
Is imitation crab safe?
Seafood used in imitation crab is sometimes mislabeled, which can increase food safety and allergy risks. You can find imitation crab either in the refrigerated or frozen section of stores. They sell several types, including flake-style, chunks, sticks, and shreds.