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 also known as crab sticks krab, seafood sticks or kani kama, has become a popular ingredient in sushi rolls, seafood salads, sandwiches and more. With its mild sweet flavor, flaky texture and affordable price, it’s easy to see why people love it. But is imitation crab keto friendly?
The short answer is no Imitation crab is too high in carbs and too processed to fit into a ketogenic diet,
In this comprehensive guide, we’ll cover everything you need to know about imitation crab and the keto diet:
What is Imitation Crab Made Of?
Imitation crab is made from a fish paste called surimi. To make surimi, white fish like pollock or hake are minced to a paste consistency. Then stabilizers and flavorings are added to mimic the taste and texture of real crabmeat.
Common ingredients in imitation crab include
- Fish protein (usually pollock or hake)
- Water
- Starch (wheat, corn, potato or tapioca)
- Vegetable oil
- Egg whites
- Sugar or corn syrup
- Sorbitol
- Flavorings
- Salt
- Food coloring
As you can see, imitation crab contains several non-keto friendly ingredients like starch, added sugars and vegetable oils. It goes through extensive processing and contains additives to achieve its taste, texture and shelf stability.
Nutrition Facts of Imitation Crab
Here are the nutrition facts for a 3.5 ounce (100 gram) serving of imitation crab [1]:
- Calories: 95
- Fat: 0.5g
- Carbs: 15g
- Fiber: 0.5g
- Protein: 7g
With 14.5 grams of net carbs per 100 grams, imitation crab is too high in carbs to fit into the keto diet.
For comparison, here are the nutrition facts for a 3.5 ounce (100 gram) serving of real cooked crab [2]:
- Calories: 89
- Fat: 1g
- Carbs: 0g
- Protein: 19g
As you can see, real crab is significantly lower in carbs and much higher in protein than the imitation version.
Why Imitation Crab is Not Keto Friendly
There are several reasons why imitation crab is off limits on a keto diet:
1. Too high in net carbs: With 14.5g of net carbs per 100g serving, imitation crab far exceeds the carb limit on keto. Even a small amount could knock you out of ketosis.
2. High in starch: Imitation crab contains added starches like wheat, corn and potato starch to help bind it together. These starches raise blood sugar and can prevent ketosis.
3. Contains vegetable oils: The addition of inflammatory vegetable oils like soybean and canola oil make imitation crab unhealthy on keto.
4. Has added sugars: Ingredients like sugar, corn syrup and sorbitol give imitation crab its sweet taste, but added sugars are highly restricted on keto.
5. Heavily processed: The extensive processing removes most of the nutrition naturally found in seafood. The additives and preservatives common in processed foods may also cause inflammation or other health issues.
6. Low in nutrients: Imitation crab lacks many of the essential vitamins, minerals and omega-3 fatty acids found in real crab meat. It offers little nutritional value compared to whole food seafood.
For all these reasons, imitation crab is best avoided on a well-formulated ketogenic diet. There are plenty of low carb seafood options that make better choices.
Healthier Keto-Friendly Alternatives to Imitation Crab
If you love seafood flavors, don’t worry – you have plenty of keto-friendly options beyond imitation crab:
- Real crab: Snow crab, king crab, Dungeness crab and other varieties are essentially carb-free. Opt for fresh or canned crab meat.
- Lobster: Spiny lobster and American lobster are delicious indulgences that fit into keto.
- Shrimp: A keto-friendly staple. Opt for wild caught shrimp when possible.
- Scallops: Extremely low in carbs and rich in nutrients. Sea scallops are a keto superfood.
- Clams: Both hard shell and soft shell clams make great additions to keto seafood recipes.
- Mussels: Along with clams, these bivalves are some of the most keto-friendly foods from the sea.
- Squid: Calamari and other squid preparations make a nice alternative to imitation crab.
- Salmon: Fattier fish like salmon offer important omega-3s for the keto diet.
- Sardines: This oily fish is loaded with nutrients and easy to find canned.
- Mackerel: One of the fattiest, most keto-friendly fish available.
- Canned tuna/salmon: Make sure to get tuna and salmon canned in water rather than vegetable oils.
Don’t be afraid to experiment with these keto seafood options. You can use them anywhere you would use imitation crab – from sushi to seafood salads and more.
Health Concerns with Imitation Crab Ingredients
Beyond carbs and processing, some specific ingredients in imitation crab raise health concerns:
Monosodium glutamate (MSG): MSG is added to many surimi pastes for flavor. Studies link MSG consumption to headaches, numbness, heart palpitations, brain damage and other issues [3].
Phosphate additives: Phosphate compounds are often added to alter texture. But research shows they may promote calcification of arteries and kidneys [4].
Food coloring: Dyes like Red No. 3 are sometimes added to imitation crab. Artificial food coloring may increase hyperactivity in children and cause allergic reactions [5].
Preservatives: Preservatives like sodium benzoate have been linked to ADHD, Parkinson’s and cirrhosis [6,7].
Whenever possible, it’s wise to avoid these potentially harmful additives found in processed imitation crab.
Bottom Line – Is Imitation Crab Keto?
Imitation crab is not keto friendly. With 14.5 net carbs per 100 gram serving, it far exceeds the carb limit to stay in ketosis. Imitation crab is also highly processed, low in nutrients and contains additives and vegetable oils.
Sticking to low carb seafoods like shrimp, salmon, sardines, mussels, scallops, lobster and real crab is the way to go on keto. These whole foods provide more nutrition without knocking you out of ketosis.
So skip the seafood sticks and crab-flavored processed fish. There are plenty of delicious keto seafood options to create low carb sushi, salads, appetizers and main dishes. Your body and health will thank you.
References
[1] https://fdc.nal.usda.gov/fdc-app.html#/food-details/171957/nutrients
[2] https://fdc.nal.usda.gov/fdc-app.html#/food-details/171920/nutrients
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5938543/
[4] https://academic.oup.com/ndt/article/33/2/212/4644513
[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4191896/
MOST COMMON KINDS OF CRABS
There is an abundance of crabs that can be found across oceans, freshwater bays, and streams. In fact, there are over 4,400 different crab species! However, not all of them are edible. We have listed some of the most common and tasty types of Crabs. All these carbs are suitable to consume or a low-carb keto diet.
- This is the most common type of crab that people eat. It’s also called the red king crab, and it’s the biggest of its kind. Despite their size – they can weigh up to 27. 9 lb (12. 7 kg)—the claws, legs, and tail have the most meat.
- The blue crab lives in Europe, Japan, the Gulf of Mexico, and the East Coast of the United States. Its shell is a beautiful sapphire color. The fact that it can grow to a huge 9 inches (23 cm) is pretty amazing. Serve it grilled or sauteed.
- Stone crab: This expensive crab is a treat, and its tough claws make it famous. It can be found in the Gulf of Mexico, the Bahamas, Cuba, and the western North Atlantic Ocean in the United States. It’s a must-try when you go to Florida; it’s also called the Florida Stone Crab.
- Dungeness Crab: The Dungeness crab has a rich flavor and is a popular type because of it. A single crab can weigh up to four lbs (1. 8 kg), they have a lot of meat, but they are expensive.
- The peekytoe crab is a middle-sized, delicate crab that tastes sweet and juicy. It can grow up to 5. it weighs 5 pounds (13 cm) and is great for making sushi rolls, dips, or even one of our own Yummy Keto Cooking recipes.
If you need an easy low carb lunch idea, try these keto crab salad stuffed avocados. This crab salad is quick and easy to make, and you can keep it in the fridge for lunch for a few days. Just slice up your avocado, toss your crab meat in, and you’ve got a simple and filling lunch.
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.
CARBS WHERE??? 20 MIN LOW CARB MOCK CRAB SALAD! YES, ITS KETO FRIENDLY!
FAQ
Can I eat imitation crab meat on keto?
Is imitation crab high in carbs?
Can you eat crabs on keto?
Which seafood is not keto friendly?
Is imitation crab ketogenic?
The answer is NO. This food is not STRICTLY ketogenic and will kick you out of ketosis. If you are not on a strict keto diet or if you are on a low-carb diet, you can have a little bit if you want. Just make sure that you keep track of the net carbs you are consuming. How many net carbs does imitation crab have?
Can you eat imitation crab on a keto diet?
Imitation crab meat sometimes contains more carbohydrates than real crab meat, which could cause a person to enter ketosis earlier. For stringent keto dieters, tracking net carbs—total carbohydrates minus fiber—is crucial. Imitation crab has a fair quantity of protein, but not as much as king crab or wild-caught fish when it comes to amino acids.
Is crab keto friendly?
Crab is not only delicious but also very low in carbohydrates, making it a keto-friendly choice. With virtually no carbs and a good source of protein, keto crab fits well within the low-carb, high-fat framework of the ketogenic diet. So, if you’re a seafood lover, crab can certainly be on your keto-friendly list of foods to enjoy.
Does imitation Krab have carbs?
While the imitation krab has about 8 grams of protein, the rest of its calories come mostly from its carb content. Even though real crab meat has sweet notes in its flavor, it does not contain any carbs. ( * ), ( *) Another difference is in the micronutrients.