For those following a ketogenic diet, the question of whether imitation crab is a suitable food choice often arises. This article delves into the nutritional composition of imitation crab, its ingredients, and how it compares to real crab, to help you make an informed decision about including it in your keto meal plan.
What is Imitation Crab?
As the name implies, imitation crab is not real crab meat. It is a processed seafood product designed to mimic the flavor and texture of crab. Also known as crab sticks, seafood sticks, surimi, or kanikama, it is sometimes spelled as "krab" to highlight its lack of real crabs. It is made using surimi, a paste made of finely shredded or pulverized fish. Surimi is often made with pollock, which is also used to make fish sticks and breaded fish products. This paste is then shaped and colored to resemble crab leg meat.
Ingredients of Imitation Crab
Manufacturers start off by using a paste called surimi as a base for the imitation crab. While fish is a main ingredient, imitation crab contains several processed ingredients. The largest component of the imitation crab product is surimi, contributing 35% to 50% of the product’s weight. The other 50% to 65% that makes up imitation crab includes a variety of additives:
- Starches: Starches like wheat, potato, or tapioca starch make the surimi firm and freezable.
- Salt (sodium chloride): Salt adds flavor and helps turn the minced meat into a sturdy gel. Sometimes, potassium chloride is used.
- Vegetable oil: Vegetable oil enhances texture, shelf life, and white coloring.
- Sugar and sorbitol: Sugar and sorbitol add some sweetness and help imitation crab to freeze and thaw with ease.
- Egg whites or soy: Egg whites or soy are often added for a boost of protein and to improve texture, color, and glossiness.
- Water: Water takes up the biggest percentage of all the extra ingredients, helping create the right texture.
- Monosodium glutamate (MSG): Occasionally, monosodium glutamate (MSG) is added to the surimi.
- Coloring: Orange or red coloring is the key ingredient added to make the mixture resemble shellfish meat. Natural dyes, often carmine, but sometimes paprika and annatto extract, are used.
For preservation, the makers vacuum seal and pasteurize the imitation crab meat.
Nutritional Value: Imitation Crab vs. Real Crab
Real crab has significantly higher nutrient levels than imitation crab. For example, imitation crab derives most of its calories from added carbs, while the calories in Alaskan king crab are derived from proteins. Real crab provides a higher amount of vitamins and minerals. When making surimi, these nutrients are lost during washing and processing when the fish meat is exposed to heat. Real crab also has a higher amount of omega-3 fatty acids than its mock substitute. Some packages of imitation crab may have added omega-3, but this isn’t always the case.
Read also: Low-Carb Crab Ideas
Here's a general comparison:
- Calories: Both are similar in calorie count. Crab sticks are a low-calorie food, containing only 95 calories per 100g serving.
- Protein: Real crab meat has more protein. A 100g serving of crab sticks provides 8g of protein. Real canned crab, on the other hand, contains over two times more protein, providing 18g per every 100g serving.
- Carbohydrates: Imitation crab derives most of its calories from added carbs. A 100g serving of crab sticks provides 15g of carbohydrates. The predominant macronutrient of crab sticks is carbohydrates, consisting mainly of sugars: sucrose, glucose, and fructose. The rest of the carbohydrates comprise starch and some dietary fiber. In contrast, crab meat does not contain carbohydrates at all.
- Fats: Imitation crab contains minimal amounts of fats. A hundred-gram serving of crab sticks contains less than a gram of fats.
- Vitamins and Minerals: Real crab provides a higher amount of vitamins and minerals. Crab sticks are rich in vitamins B12 and B6 and very rich in selenium, phosphorus, and magnesium.
- Omega-3 Fatty Acids: Real crab has a higher amount of omega-3 fatty acids than its mock substitute.
The Keto Perspective: Why Imitation Crab Isn't Ideal
Imitation crab sticks aren’t keto-friendly because they have starch, vegetable oils, added sugars, and preservatives that interfere with ketosis. The primary reason imitation crab is not keto-friendly is its high carbohydrate content. Unlike real crab, which has 0 grams of carbs, imitation crab contains added starches and sugars. These additives can kick you out of ketosis and spike inflammation. On a ketogenic diet, where the goal is to keep carbohydrate intake very low (typically under 50 grams per day), the 15g of carbohydrates per serving in imitation crab can quickly deplete your daily allowance.
Health Implications
While imitation crab is more affordable and convenient, it's important to consider its health implications:
- Processed Ingredients: Imitation crab contains several processed ingredients.
- Lower Nutritional Value: Real crab has significantly higher nutrient levels than imitation crab.
- Allergies: Even after thorough processing, surimi can retain the allergens found in the fish since approximately 75% of the fish’s original protein content remains. Therefore, consuming crab sticks can severely threaten people allergic to certain types of fish, particularly pollock. In the production of crab sticks, egg whites, and wheat starch are sometimes added, so it is usually not gluten-free. People who are allergic to egg whites or gluten intolerant should avoid crab sticks.
Keto-Friendly Seafood Alternatives
Thinking about enjoying seafood on a ketogenic diet without the harmful added sugars and vegetable oils? If you’re craving crab, your best option is to choose real crab meat. Real crab is naturally low in carbs and high in protein, making it perfect for keto. Real crab also has a cleaner ingredient profile. It’s free from the fillers, sugars, and preservatives found in imitation crab, which means it won’t spike your carbs or interfere with ketosis.
Here are some other seafood options that are naturally low in carbs and high in nutrients:
Read also: The Ultimate Guide to Imitation Crab on Keto
- Shrimp: Shrimp offers a sweet and salty flavor that’s well-known amongst fish lovers. What sets shrimp apart from other seafood is how versatile it is. This high protein and low-calorie content is handy if you want to lose weight.
- Wild-Caught Salmon: Wild-caught salmon is one of the healthiest foods you can eat. But what stands out about salmon is the DHA (Docosahexaenoic Acid) content. This DHA is especially important for pregnant mothers as it helps infants’ brains grow. In contrast, medical papers show that low DHA levels in infants and teenagers can cause learning difficulties, poor memory and depression. It has plenty of omega 3 fatty acids and DHA, which is necessary for brain health and proper immune function.
- Tuna: If you’re looking to build muscle, tuna is the best seafood alternative to imitation crab. One three-ounce serving has 24 grams of protein, similar to chicken and beef. But tuna contains only one gram of fat per serving.
- Sardines: If I’m feeling hungry during the day, I like snacking on sardines because they are easy to carry around, and you don’t have to eat them with anything. Sardines are the perfect snack from a macronutrient point of view. But watch out for sardines soaked and stored in vegetable oil because it promotes chronic inflammation.
- Mackerel: I’m also a big fan of the taste, as mackerel is one of the only fish with a sweet and sour flavor and an oily texture.
- Lobster: Lobster is another excellent choice for a keto diet.
Tips for Choosing Crab Products
When shopping for crab products, always check the labels:
- Carb Content: Real crab meat should have 0 grams of carbs.
- Wild-Caught: Whenever possible, choose wild-caught crab.
- Ingredients: Read the ingredient list to ensure there are no added sugars, starches, or unhealthy oils.
Read also: Imitation Crab Nutrition