Table of ContentsView AllTable of ContentsImitation Crab IngredientsImitation Crab NutritionWhy Does Imitation Crab Exist?Who Should Avoid ItChecking Food Labels
Table of ContentsView All
View All
Table of Contents
Imitation Crab Ingredients
Imitation Crab Nutrition
Why Does Imitation Crab Exist?
Who Should Avoid It
Checking Food Labels
Imitation crab, often found insushi,is a less expensive substitute for real crab meat. It containssurimi, a paste made from minced fish flesh (mainly white fish), and other ingredients. In addition to sushi, imitation crab is used in crab cakes, seafood salads, and more.
This article explains what’s in imitation crab, how it compares nutritionally to real crab, why it exists, and who shouldn’t eat it.
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Imitation Crab Ingredients: What’s Inside?
Imitation crab is made from a fish paste called surimi. It is most commonly made from Alaska pollock. But other types ofmarine fish, like arrowtooth flounder, Pacific whiting, and blue whiting, are also used.
The main ingredients in imitation crab are:
Additionally, there may be small amounts of the following:
Alaska Pollock
Alaska pollock is also known as walleye pollock. It is found in the North Pacific and the East Bering Sea. Under U.S. regulations, it is sustainably managed and responsibly harvested.
It is one of the most consumed fish in America and has low totalmercuryconcentrations.Regarding mercury, surimi made with Alaska pollock is a safer fish choice than most fish varieties.
Alaska pollock is a low-calorie, high-protein food. Like other fish, it’s an excellent source ofomega-3 fatty acids.
The 5 Healthiest Fish to Eat and Which to Limit, According to a Dietitian
Egg Whites
Egg whites are the part of the egg without the yolk. Egg whites arehigh in proteinand have the following benefits:
Cornstarch
Cornstarch is a powdery substance made from corn’s endosperm. It is usually used to thicken substances, like soups and stews (or, in this case, the surimi).
Cornstarch offers little nutritional value, but it does the job. Since it’s usually used in small quantities, it doesn’t usually pose a problem for too many people.
Sugar
Sugar is added to food to make it taste sweeter and is a common ingredient in foods other than sweets (like imitation crab, for instance).Because sugar is so commonly found in food, it is challenging to stay within the limited recommended guidelines for addedsugar.
American adults consume an average of 17 teaspoons of added sugar daily.That’s 2 to 3 times more than the recommended amount.
Sorbitol
Sorbitol is a sugar alcohol, an ingredient used as a sweetener and bulking agent. Sugar alcohols occur naturally in plant foods like fruits and berries. Sorbitol is generally marketed as a sugar alternative because it has fewer calories. Like other sugar alcohols, sorbitol is a carbohydrate.
Imitation Crab Nutrition vs. Real Crab
How does real crab compare to imitation crab? The table below compares how 100 grams (g) of imitation crab and actual crab stack up.
Imitation CrabReal CrabCalories9487Fat0 g1.08 gProtein7 g18 gCarbohydrates17 g0 gCalcium24 milligrams (mg)89 mgPotassium, K294 mg329 mgSodium529 mg293 mgSo, is imitation crab healthy? Overall, imitation crab contains few calories and a decent amount of protein. But when stacked against real crab, it is inferior. Real crab is leaner, higher in protein, and contains more valuable nutrients. Plus, imitation crab contains significantly moresodiumthan real crab.Why Does Imitation Crab Exist?Imitation crab meat has several benefits, mainly affordability and versatility. Imitation crab costs a fraction of what actual crab costs.And since imitation crab is already processed and prepared, there is relatively little prep work when adding it to recipes. This can make food preparation, like for making sushi, go faster.Some people like that imitation crab is precooked if the wish to avoid raw fish in sushi. That way, imitation crab can be a safer choice for pregnant people and others at increased risk from eating raw fish.A Word From VerywellIt is generally safe to consume imitation crab meat during pregnancy. However, it is not nutritionally equivalent to real crab and tends to be higher in sodium, sugar, and additives. If you’re pregnant, look for fully cooked imitation crab made with low-mercury fish.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARDWho Shouldn’t Eat Imitation Crab Meat?Although imitation crab isn’t real crab, keep in mind sometimes it does contain small amounts of crab. Read the ingredients carefully if you have ashellfish allergy. If you havefish allergies, you will want to avoid imitation crab as well since its main ingredient is fish.Additionally, if you haveceliac diseaseorgluten sensitivity, you should be careful. That’s because imitation crab contains many ingredients, including starches, that may contain gluten or traces of gluten.Checking Food LabelsYou should always read food labels to understand what is in your food. But if you have allergies or food sensitivities, it’s even more important. When it comes to imitation crab, food labels can be overwhelming. That’s because the ingredients list can be long and full of unfamiliar items.Also, research has found that imitation crab has a high mislabeling rate. In a study, 38% of surimi products were mislabeled.Of them, 25% declared the wrong fish species, and another 25% failed to report mollusks. Therefore, those with fish allergies should avoid imitation crab entirely.SummaryImitation crab is made of fish, usually Alaska pollock, and many other ingredients. It is nutritionally inferior to real crab. However, it is cheaper and more convenient, so many people prefer it, especially for sushi.It also is safer for those who need to avoid eating raw fish. People with fish allergies should avoid imitation crab because products are often mislabeled regarding the type of fish they contain.
So, is imitation crab healthy? Overall, imitation crab contains few calories and a decent amount of protein. But when stacked against real crab, it is inferior. Real crab is leaner, higher in protein, and contains more valuable nutrients. Plus, imitation crab contains significantly moresodiumthan real crab.
Imitation crab meat has several benefits, mainly affordability and versatility. Imitation crab costs a fraction of what actual crab costs.
And since imitation crab is already processed and prepared, there is relatively little prep work when adding it to recipes. This can make food preparation, like for making sushi, go faster.
Some people like that imitation crab is precooked if the wish to avoid raw fish in sushi. That way, imitation crab can be a safer choice for pregnant people and others at increased risk from eating raw fish.
A Word From VerywellIt is generally safe to consume imitation crab meat during pregnancy. However, it is not nutritionally equivalent to real crab and tends to be higher in sodium, sugar, and additives. If you’re pregnant, look for fully cooked imitation crab made with low-mercury fish.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
It is generally safe to consume imitation crab meat during pregnancy. However, it is not nutritionally equivalent to real crab and tends to be higher in sodium, sugar, and additives. If you’re pregnant, look for fully cooked imitation crab made with low-mercury fish.—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
It is generally safe to consume imitation crab meat during pregnancy. However, it is not nutritionally equivalent to real crab and tends to be higher in sodium, sugar, and additives. If you’re pregnant, look for fully cooked imitation crab made with low-mercury fish.
—ALLISON HERRIES, RDN, MEDICAL EXPERT BOARD
Who Shouldn’t Eat Imitation Crab Meat?
Although imitation crab isn’t real crab, keep in mind sometimes it does contain small amounts of crab. Read the ingredients carefully if you have ashellfish allergy. If you havefish allergies, you will want to avoid imitation crab as well since its main ingredient is fish.
Additionally, if you haveceliac diseaseorgluten sensitivity, you should be careful. That’s because imitation crab contains many ingredients, including starches, that may contain gluten or traces of gluten.
You should always read food labels to understand what is in your food. But if you have allergies or food sensitivities, it’s even more important. When it comes to imitation crab, food labels can be overwhelming. That’s because the ingredients list can be long and full of unfamiliar items.
Also, research has found that imitation crab has a high mislabeling rate. In a study, 38% of surimi products were mislabeled.Of them, 25% declared the wrong fish species, and another 25% failed to report mollusks. Therefore, those with fish allergies should avoid imitation crab entirely.
Summary
Imitation crab is made of fish, usually Alaska pollock, and many other ingredients. It is nutritionally inferior to real crab. However, it is cheaper and more convenient, so many people prefer it, especially for sushi.
It also is safer for those who need to avoid eating raw fish. People with fish allergies should avoid imitation crab because products are often mislabeled regarding the type of fish they contain.
12 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Yingchutrakul M, Wasinnitiwong N, Benjakul S, et al.Asian carp, an alternative material for surimi production: Progress and future.Foods. 2022;11(9):1318. doi:10.3390/foods11091318U.S. Department of Agriculture.Imitation crab meat.NOAA Fisheries.Alaska Pollock.Cladis DP, Kleiner AC, Santerre CR.Mercury content in commercially available finfish in the United States.J Food Prot. 2014;77(8):1361-1366. doi:10.4315/0362-028X.JFP-14-097Seafood Nutrition Partnership.Which fish is the richest in omega-3s?.Matsuoka R, Sugano M.Health functions of egg protein.Foods. 2022;11(15):2309. doi:10.3390/foods11152309American Heart Association.How much sugar is too much sugar?.Yale New Haven Health.Eat any sugar alcohol lately?.Liauw S, Saibil F.Sorbitol: Often forgotten cause of osmotic diarrhea.Can Fam Physician. 2019 Aug;65(8):557-558.U.S. Department of Agriculture.Crustaceans, crab, blue, raw.Maine Center for Disease Control and Prevention.Fish: 2 meals a week for good health for pregnant women, children, and adults.Giusti A, Armani A, Sotelo CG.Advances in the analysis of complex food matrices: Species identification in surimi-based products using next generation sequencing technologies.PLoS One. 2017;12(10):e0185586. doi:10.1371/journal.pone.0185586
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Yingchutrakul M, Wasinnitiwong N, Benjakul S, et al.Asian carp, an alternative material for surimi production: Progress and future.Foods. 2022;11(9):1318. doi:10.3390/foods11091318U.S. Department of Agriculture.Imitation crab meat.NOAA Fisheries.Alaska Pollock.Cladis DP, Kleiner AC, Santerre CR.Mercury content in commercially available finfish in the United States.J Food Prot. 2014;77(8):1361-1366. doi:10.4315/0362-028X.JFP-14-097Seafood Nutrition Partnership.Which fish is the richest in omega-3s?.Matsuoka R, Sugano M.Health functions of egg protein.Foods. 2022;11(15):2309. doi:10.3390/foods11152309American Heart Association.How much sugar is too much sugar?.Yale New Haven Health.Eat any sugar alcohol lately?.Liauw S, Saibil F.Sorbitol: Often forgotten cause of osmotic diarrhea.Can Fam Physician. 2019 Aug;65(8):557-558.U.S. Department of Agriculture.Crustaceans, crab, blue, raw.Maine Center for Disease Control and Prevention.Fish: 2 meals a week for good health for pregnant women, children, and adults.Giusti A, Armani A, Sotelo CG.Advances in the analysis of complex food matrices: Species identification in surimi-based products using next generation sequencing technologies.PLoS One. 2017;12(10):e0185586. doi:10.1371/journal.pone.0185586
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Yingchutrakul M, Wasinnitiwong N, Benjakul S, et al.Asian carp, an alternative material for surimi production: Progress and future.Foods. 2022;11(9):1318. doi:10.3390/foods11091318U.S. Department of Agriculture.Imitation crab meat.NOAA Fisheries.Alaska Pollock.Cladis DP, Kleiner AC, Santerre CR.Mercury content in commercially available finfish in the United States.J Food Prot. 2014;77(8):1361-1366. doi:10.4315/0362-028X.JFP-14-097Seafood Nutrition Partnership.Which fish is the richest in omega-3s?.Matsuoka R, Sugano M.Health functions of egg protein.Foods. 2022;11(15):2309. doi:10.3390/foods11152309American Heart Association.How much sugar is too much sugar?.Yale New Haven Health.Eat any sugar alcohol lately?.Liauw S, Saibil F.Sorbitol: Often forgotten cause of osmotic diarrhea.Can Fam Physician. 2019 Aug;65(8):557-558.U.S. Department of Agriculture.Crustaceans, crab, blue, raw.Maine Center for Disease Control and Prevention.Fish: 2 meals a week for good health for pregnant women, children, and adults.Giusti A, Armani A, Sotelo CG.Advances in the analysis of complex food matrices: Species identification in surimi-based products using next generation sequencing technologies.PLoS One. 2017;12(10):e0185586. doi:10.1371/journal.pone.0185586
Yingchutrakul M, Wasinnitiwong N, Benjakul S, et al.Asian carp, an alternative material for surimi production: Progress and future.Foods. 2022;11(9):1318. doi:10.3390/foods11091318
U.S. Department of Agriculture.Imitation crab meat.
NOAA Fisheries.Alaska Pollock.
Cladis DP, Kleiner AC, Santerre CR.Mercury content in commercially available finfish in the United States.J Food Prot. 2014;77(8):1361-1366. doi:10.4315/0362-028X.JFP-14-097
Seafood Nutrition Partnership.Which fish is the richest in omega-3s?.
Matsuoka R, Sugano M.Health functions of egg protein.Foods. 2022;11(15):2309. doi:10.3390/foods11152309
American Heart Association.How much sugar is too much sugar?.
Yale New Haven Health.Eat any sugar alcohol lately?.
Liauw S, Saibil F.Sorbitol: Often forgotten cause of osmotic diarrhea.Can Fam Physician. 2019 Aug;65(8):557-558.
U.S. Department of Agriculture.Crustaceans, crab, blue, raw.
Maine Center for Disease Control and Prevention.Fish: 2 meals a week for good health for pregnant women, children, and adults.
Giusti A, Armani A, Sotelo CG.Advances in the analysis of complex food matrices: Species identification in surimi-based products using next generation sequencing technologies.PLoS One. 2017;12(10):e0185586. doi:10.1371/journal.pone.0185586
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