Crab is more than just tasty meat; it’s also very good for you because it’s high in protein and omega-3 fatty acids. As a minimally processed food, it even comes free from harmful chemicals and is virtually carb-free. What’s not to love about low-carb keto crab?.
Imitation crab, sometimes called crab sticks or krab, has become a popular seafood product around the world. With its mild sweet flavor and shredded meat texture similar to real crab, it’s easy to see why it’s used in everything from sushi rolls to seafood salads.
But is this processed seafood actually keto-friendly?
In this article, we’ll take an in-depth look at what imitation crab is, its nutrition facts, and whether it can fit into a ketogenic diet
What is Imitation Crab Made Of?
Imitation crab is made from a fish paste called surimi which consists of pureed white fish (typically pollock or hake) water, and starch. The surimi is then combined with flavorings, binders, and colorings to make it resemble real crab meat.
Common ingredients in imitation crab include
- Fish paste (surimi)
- Water
- Starch (wheat, potato, corn)
- Egg whites
- Vegetable oil
- Crab flavoring
- Sugar or corn syrup
- Salt
- Monosodium glutamate (MSG)
- Artificial food coloring (to give it a reddish hue)
As you can see, imitation crab contains a mix of fish, starches, sugars, and additives to create its unique flavor and texture.
Compared to real crab meat, which is simply cooked crab with no additives, imitation crab goes through extensive processing and contains non-keto ingredients.
Imitation Crab Nutrition Facts
Here are the nutrition facts for a typical 3.5 oz (100g) serving of imitation crab:
- Calories: 95
- Fat: 0.5g
- Carbs: 15g
- Fiber: 0.5g
- Net carbs: 14.5g
- Protein: 7g
As the numbers show, imitation crab is quite high in carbohydrates, with 14.5g net carbs per 100g serving. It also contains additives like MSG, vegetable oils, and dyes that make it an ultra-processed food.
For comparison, an equal serving of real crab contains 0g net carbs, around 16-20g of protein, and only 1-2g of fat.
So not only is real crab lower in carbs and higher in protein, but it doesn’t contain any questionable ingredients.
Is Imitation Crab Keto-Friendly?
Based on its high net carb content and heavily processed nature, imitation crab is not considered keto-friendly.
Here are a few reasons why it doesn’t fit into a ketogenic diet:
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Too many net carbs: With 14.5g net carbs per 100g, imitation crab far exceeds the total daily carb intake on keto (around 20-50g net carbs). Even a small serving could take up nearly your whole carb budget.
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Heavily processed: Imitation crab goes through extensive processing and contains additives like vegetable oils, MSG, and dyes. Keto emphasizes real, minimally processed foods.
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Added sugars: Ingredients like corn syrup and sugar are sometimes added to improve the flavor. Added sugars are restricted on keto.
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Starch thickeners: Starches like wheat, potato, and corn are used to give imitation crab its shredded texture. These bump up the carb count.
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Lacks nutrients: Unlike real crab that’s rich in protein, omega-3s and minerals, imitation crab is nutritionally poor. It won’t provide the same health benefits.
Health Concerns with Imitation Crab
Aside from the carb content, there are some other health issues associated with eating imitation crab:
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MSG: Monosodium glutamate is added to many brands to enhance the flavor. MSG can cause reactions in sensitive individuals such as headaches, numbness, and heart palpitations.
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Artificial dyes: Dyes like Red #40 give imitation crab its color. Studies link artificial food coloring to hyperactivity in children and potentially cancer.
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BPA linings: The plastic trays imitation crab is packed in may contain BPA, a chemical linked to endocrine disruption and infertility. BPA can leach into the seafood.
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Sodium: Imitation crab is quite high in sodium (around 300-400mg per serving), which may raise blood pressure.
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Allergies: Those with allergies to shellfish, fish, wheat, or other ingredients may react to imitation crab. It’s also processed in facilities that process crustaceans.
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Nutrient loss: Vitamins like B12, omega-3s, and minerals are reduced through the manufacturing process. This makes imitation crab less nutritious than real crab.
Considering all of these downsides, imitation crab is one of the unhealthiest seafood options out there. Sticking to low-carb whole foods is the best practice on keto.
Healthier Keto Seafood Alternatives
If you’re looking for keto-friendly seafood to enjoy, here are some much healthier options that are low in carbs:
- Salmon
- Tuna
- Cod
- Snapper
- Sardines and anchovies
- Mackerel
- Mahi mahi
- Rainbow trout
- Lobster
- Shrimp
- Scallops
- Squid and octopus
- Crab legs
- Oysters and mussels
Focus on wild-caught, sustainably-sourced seafood whenever possible. Canned fish like salmon, sardines, tuna, and mackerel make quick, budget-friendly options too.
When buying fresh seafood, opt for simple preparations like grilling, baking, or pan frying in olive oil or butter. Avoid heavily breaded seafood dishes.
With so many choices low in carbs and rich in omega-3 fats and protein, there’s no need to rely on highly processed imitation crab on keto!
The Bottom Line: Imitation Crab is Not Keto-Friendly
Here’s a quick summary:
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Imitation crab is made from fish paste, starch, sugar, vegetable oils, and other additives to mimic real crab for a fraction of the cost.
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With 14.5g net carbs per 100g serving along with MSG, dyes, and poor nutrition, imitation crab is not keto compliant.
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Real crab and other low-carb seafood like salmon and shrimp make excellent keto-friendly choices without the processing.
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Limit intake of imitation crab even on less strict low-carb diets due to the health issues associated with this product.
So in closing, imitation crab is off limits for those following a ketogenic diet. There are plenty of delicious whole food seafood options to enjoy instead that offer great nutrition in line with keto principles.
By choosing real, minimally processed ingredients, you’ll better meet your macros while avoiding the many downsides of this fabricated food.
HOW MANY CARBS ARE IN CRAB MEAT?
You can follow a standard keto diet by planning your meals so that they are 70% fat, 20% protein, and 10% carbohydrates. And as with any other diet, the beginning can be challenging. The key is to learn how to tailor your keto diet plan< to fit your needs. Discover more about keto diet and a plan in our blog about the keto diet plan.
It’s recommended that you consume seafood or shellfish twice a week, so why not start with crabs? According to the US Department of Agriculture, a cooked red king crab has zero carbs, 19.4 g protein, and 1.54 g fat! Release your inner master chef and cook up a storm in the kitchen by steaming the crabs in a pot for five to ten minutes after leaving it to thaw for 10-12 hours in the fridge.
IS CRAB MEAT A KETO-FRIENDLY FOOD?
Shellfish like crabs are good for people on the keto diet because they are high in protein and, like other seafood, they are acceptable for people on the keto diet.
People who love shellfish and seafood and can’t get enough of them should read this article. It’s also good for people who want to eat less red meat. Crabs are one of the healthiest seafood options for people on a ketogenic diet.
CARBS WHERE??? 20 MIN LOW CARB MOCK CRAB SALAD! YES, ITS KETO FRIENDLY!
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