What to know about eating imitation crab

SummarySeveral additives are used in imitation crab to achieve the desired color, flavor, and stability. Some of these are linked to potential health concerns.

What Is Imitation Crab and Should You Eat It?

Imitation crab can be a convenient and affordable alternative to real crab. However, it’s also highly processed and lower in certain nutrients.

Chances are, you’ve eaten imitation crab — even if you didn’t realize it.

This crab stand-in has become popular over the past few decades and is commonly found in seafood salad, crab cakes, California sushi rolls, and crab rangoons.

In short, imitation crab is processed fish meat — in fact, it’s sometimes called “the hot dog of the sea.” However, you may still wonder what it’s made from and whether it’s healthy.

This article explains everything you need to know about imitation crab.

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Imitation crab is made from surimi, which is fish flesh that has been deboned, washed to remove fat and unwanted bits, then minced into a paste. This paste is blended with other ingredients before being heated and pressed into shapes that mimic crab meat ( 1 ).

While imitation crab is made from seafood, it generally contains no crab, other than a tiny amount of crab extract that is sometimes added for flavoring.

Pollock, which has a mild color and odor, is commonly used to make surimi. This fish is also used to make fish sticks and other breaded fish products ( 1 ).

Packages of crab-like products may be labeled “imitation crab” or “fish protein blending with crab,” but must follow government labeling rules. In Japan, surimi-based seafood is often called kamaboko.

On restaurant menus, imitation crab may be spelled “krab” to indicate that it’s fake.

Summary

Imitation crab is made from surimi, which is minced fish flesh — often pollock — that has been deboned and washed, then combined with other ingredients, heated, and formed into crab-like cuts.

Real crab is significantly higher in several nutrients compared to imitation crab.

Here’s how 3 ounces, or 85 grams (g), of imitation and cooked Alaska king crab compare ( 2 , 3 ):

Though both have a similar number of calories, 63% of imitation crab calories come from carbs, whereas 80% of Alaska king crab calories come from protein — with none from carbs ( 2 , 3 ).

If you’re trying to increase your protein intake and reduce your carb intake — for instance, if you’re on a low carb or ketogenic diet — real crab may better fit your goals.

Compared to imitation crab, real crab is also significantly higher in several vitamins and minerals — including vitamin B12, zinc, and selenium.

This is partly because pollock, the main fish used to make imitation crab is lower in these nutrients. Additionally, imitation crab contains a blend of ingredients that don’t contain these vitamins or minerals, including added starch and sugar ( 4 ).

On the other hand, real crab tends to be higher in sodium than imitation crab, though both make a big contribution toward the daily limit of 2,300 mg. Salt is often added to both real and imitation crab, though the amount varies by brand ( 5 ).

Lastly, real crab is generally higher in omega-3 fatty acids than imitation crab. Though omega-3-rich oil could be added to imitation crab, this isn’t common ( 6 , 7 ).

Summary

Despite a similar calorie count, imitation crab is higher in carbs and lower in protein, omega-3 fats, and several vitamins and minerals than real crab.

The main ingredient in imitation crab is surimi, which generally comprises 35%–50% of the product by weight ( 8 ).

The other major ingredients in imitation crab are ( 1 ):

• Water: Generally the second most abundant ingredient in imitation crab, water is needed to get the right texture and control product costs.
• Starch: Potato, wheat, corn, or tapioca starch are often used to firm up the surimi and make it freezable. However, if excess starch is used in order to cut costs, the product can become sticky and soft.
• Protein:Egg white protein is most common, but other proteins, such as soy, may be used. These boost the protein content of imitation crab and improve its texture, color, and glossiness.
• Sugar and sorbitol: These help the product hold up to freezing and thawing. They also contribute a little sweetness.
• Vegetable oil: Sunflower, soybean, or other vegetable oils are sometimes used to improve the texture, white color, and shelf life. Some brands may also use fish oil instead.
• Salt (sodium chloride): Aside from adding flavor, salt helps the minced fish form a sturdy gel. Potassium chloride, which performs the same functions, may be substituted for some of the salt.

After combining these ingredients with preservatives and other additives, the crab mixture is cooked and pressed into the desired shapes, as well as vacuum sealed and pasteurized to kill potentially harmful bacteria ( 9 ).

Summary

The main ingredient in imitation crab is surimi, which is typically mixed with water, starch, sugar, egg whites, vegetable oil, salt, and additives.

Several additives — including some you may prefer to avoid — are generally added to imitation crab to achieve the desired color, flavor, and stability.

Common additives in imitation crab include ( 10 ):

• Gums: These help the ingredients stick together and stabilize the product. Examples include carrageenan and xanthan gum.
• Red colorants: Carmine — which is extracted from tiny bugs called cochineals — is widely used to color imitation crab red. Paprika, beet juice extract, and lycopene from tomatoes may also be used.
• Glutamates: Monosodium glutamate (MSG) and a similar compound, disodium inosinate, may serve as flavor enhancers.
• Other flavorings: These may include real crab extract, artificial crab flavorings, and mirin (fermented rice wine).
• Preservatives:Sodium benzoate and several phosphate-based additives are regularly used to improve shelf life.

Though generally recognized as safe by the FDA, some of these additives are associated with health concerns and may need further study (11).

For example, MSG may cause headaches in some people, though the evidence for any harmful effects of its use is very weak ( 12 ).

Meanwhile, carrageenan is linked to intestinal damage and inflammation in animal and test-tube studies ( 13 , 14 ).

Furthermore, people with kidney disease are typically advised to avoid foods with added phosphates ( 15 ).

Summary

Several additives are used in imitation crab to achieve the desired color, flavor, and stability. Some of these are linked to potential health concerns.

There are several reasons imitation crab is popular. One is its affordable price, as imitation crab is typically significantly cheaper than real crab.

Imitation crab is also convenient, as it can be added to dishes without further preparation. Additionally, some imitation crab sticks are packaged in grab-and-go, snack-sized portions with dipping sauce.

In addition, some imitation crab products are gluten-free and made without genetically modified (GMO) ingredients. What’s more, some mock crab may be certified to indicate that the seafood was sustainably sourced.

However, these more natural products cost more and aren’t as widely available.

Summary

Imitation crab is affordable and convenient. A few brands are gluten-free or made without GMOs, but you’ll pay extra for them.

Aside from the fact that imitation crab is a highly processed and less nutritious version of real crab, it also carries environmental, mislabeling, and allergenic concerns.

Environmental impact

Certain species of pollock that are used to make surimi have been overfished — endangering animals such as Steller sea lions that eat pollock — or are caught in ways that damage habitats of other sea life (16, 17).

That said, other varieties of pollock are considered sustainable and surimi manufacturers are increasingly using other types of white-fleshed seafood, such as cod, Pacific whiting, and squid ( 10 , 18, 19).

It’s also possible to use non-fish meats, such as deboned chicken, beef, or pork to make surimi — though this is uncommon ( 20 , 21, 22 ).

Another environmental problem is that the minced fish meat used to make surimi is washed several times to improve color, texture, and smell. This uses a lot of water and generates wastewater, which must be treated so that it doesn’t contaminate oceans and harm fish ( 20 ).

Mislabeling, food safety, and food allergies

Some imitation crab products don’t list seafood ingredients accurately, which increases food safety and allergy risks.

It’s impossible to know the actual ingredients without special testing.

When 16 surimi-based products purchased in Spain and Italy were tested, 25% listed a fish species different from that identified by DNA analysis.

Most of the mislabeled products were imported from Asian countries. Some labels failed to even note that the surimi was made from fish — a top food allergen. Food allergy labeling is required in European countries and in the United States, including for imported foods ( 10 , 23 ).

Inaccurate and inadequate product labels increase your risk of an allergic reaction to an ingredient that isn’t properly disclosed.

Mislabeling also conceals potentially toxic fish. In fact, two of the mislabeled Asian surimi products contained a species of fish linked with ciguatera poisoning, the most frequently reported toxin-based seafood illness ( 10 , 24 ).

If you have food allergies, it may be best to avoid unlabeled imitation crab — such as in appetizers at a party — as it may harbor common allergens including fish, crab extract, eggs, and wheat.

Summary

Pollock used in surimi is sometimes harvested in ways that can harm other sea life, and imitation crab production uses excessive amounts of water. 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.

Since imitation crab is precooked, you can use it straight from the package for cold dishes, such as dips and salad, or add it to dishes you heat.

Here are multiple ways to use imitation crab, categorized by type:

Flake-style or chunks:

• dips
• spreads
• cold crab salad
• crab cakes
• sautées
• stir-fries
• pasta dishes
• casseroles
• quiches
• chowders
• quesadillas
• pizza topping

Sticks:

• appetizers with cocktail sauce
• California-style sushi rolls
• sandwich wraps

Shredded:

• leafy green salad topping
• crab cakes
• lettuce wraps
• enchilada meat
• fish tacos

Recipes for imitation crab dishes can often be found on manufacturers’ websites.

Imitation crab is quite versatile. However, given its nutrition and health considerations, it should be enjoyed in moderation alongside a variety of other protein sources in your diet.

Summary

Because it’s precooked and available in several different cuts, imitation crab is easy to use in appetizers, salads, and main dishes.

Imitation crab is a highly processed food made by combining minced fish with starch, egg whites, sugar, salt, and additives to mimic the flavor, color, and texture of real crab meat.

While it’s significantly less expensive than real crab, it’s also less nutritious.

If you’re making a dish for a special occasion and don’t have the budget for real crab, imitation crab is a good alternative that’s simple to use.

However, for day-to-day meals, opt for affordable, minimally processed and nutritious proteins, such as cod, chicken, and lean beef.

Last medically reviewed on February 23, 2023

How we reviewed this article:

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

What to know about eating imitation crab

Imitation crab is a common food that features in some recipes for items like crab sticks. Despite its name, imitation crab contains no crab, apart from when it contains a small amount of crab extract for flavor.

Imitation crab consists of surimi. Surimi is minced fish flesh combined with several other ingredients.

This article explores what imitation crab is, its ingredients, additives, the benefits and drawbacks of eating imitation crab, how it compares to real crab meat, and its uses.

Imitation crab is a crab substitute that appears in a variety of different forms.

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 has a far higher nutritional value than imitation crab.

Macronutrients

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:

• Calories: 71.4
• Protein: 15.6 g
• Fat: 0.51 g
• Carbohydrate: 0 g
• Fiber: 0 g

While crab meat gets most of its calories from protein, imitation crab gets the majority of its calories from carbohydrates.

One 85 g serving of imitation crab contains the following nutrients:

• Calories: 80.8
• Protein: 6.48 g
• Fat: 0.391 g
• Carbohydrate: 12.8 g
• Fiber: 0.425 g

Sodium

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.

While real crab has higher levels of healthy vitamins and minerals than imitation crab, it does also have a higher amount of 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-3s

Omega-3 fatty acids have a number of health benefits including :

• reducing a person’s risk of heart disease
• relieving the symptoms of rheumatoid arthritis
• helping fetal growth and development during pregnancy

Real crab meat contains high levels of omega-3 fatty acids, making it a good item to include in a person’s diet.

Imitation crab meat does not contain high levels of omega-3s fatty acids. However, some imitation crab manufacturers add omega-3 fatty acids to their products because of the health benefits that omega-3s offer.

Imitation crab’s contents vary from product to product. A person should check the packaging when purchasing imitation crab to see if it has added omega-3 fatty acids, and also check the levels of other minerals, such as sodium, which often vary.

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.

However, imitation crab does have some mineral content, with 240 mg of phosphorus and 19 mcg of selenium per serving.

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 firm the surimi and also makes the product freezable. Common starches include potato, wheat, or corn.
• Egg white: Egg whites make imitation crab glossy, while also improving its texture and color. It also adds protein to the product, which is healthy. Alternatively, sometimes soy is present in imitation crab instead of egg whites.
• Salt: Salt (sodium chloride) adds flavor to the product and also allows it to form into a sturdy structure. In some instances, potassium chloride replaces salt in imitation crab.
• Sugar: Sugar adds sweetness and aids the freezing and thawing process.

People often use additives in the production of food products for a variety of reasons. They can contribute to the flavor, color, or stability of a product, and can give it a longer shelf life.

However, some people have associated certain additives with a variety of health concerns, meaning people may want to avoid 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.

Imitation crab in the form of crab sticks is convenient, as it is snack-sized and ready to eat on the go.

Imitation crab may last longer than fresh crab, if a person stores it properly according to the manufacturer’s instructions.

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.

Health concerns

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. Some research has also linked MSG to a number of health issues, including obesity, metabolic disorders, neurotoxic effects, and detrimental effects on 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.

Environmental impact

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 endanger animals that feed on pollock as well as damaging the habitats of other sea creatures.

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.

Food safety and allergies

Some surimi-based food manufacturers may mislabel their products. This can lead to food safety and allergy risks.

Imitation crab is most commonly found in crab sticks. However, there are a number of other uses for the product in dishes in place of real crab. These include:

• crab salad
• crab cakes
• crab-based pasta dishes
• chowders
• quiche
• stir fries
• casseroles
• dips and spreads
• some types of sushi, such as California rolls

Imitation crab is a common ingredient that features in a number of recipes.

The main ingredient in imitation crab is surimi. This is a combination of minced fish flesh and other ingredients.

Other common ingredients in imitation crab are water, starch, egg whites, and various additives.

Imitation crab may be more affordable than regular crab, and can also offer a quick, convenient, snack-size alternative to crab.

However, it also usually contains a variety of additives, such as MSG and phosphorous, which may have harmful side effects for some people.

The production of surimi may cause environmental problems such as overfishing and habitat destruction.

There is also evidence that some manufacturers may mislabel imitation crab products. This may pose allergy and food safety risks.

Last medically reviewed on May 19, 2021

• Uncategorized
• Food Allergy
• Food Intolerance
• Nutrition / Diet

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