What Is Imitation Crab and Should You Eat It?

What is imitation crab?

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.

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 is mild in color and odor, is commonly used to make surimi. It is also used to make fish sticks and other breaded fish products.

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.

Nutritionally inferior to real crab

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:

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.

If you’re trying to increase your protein intake and reduce your carb intake, for instance, 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 lowerTrusted Source in these nutrients. Additionally, imitation crab containsTrusted Source a blend of ingredients that don’t contain these vitamins or minerals, including added starch and sugar.

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 mgTrusted Source. Salt is often added to both real and imitation crab, though the amount varies by brand.

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.

Made from many ingredients

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

The other major ingredients in imitation crab areTrusted Source:

• Water: Generally, the second most abundant ingredient in imitation crab is water, which is needed to get the right texture and control product costs.
• Starch: Potato, wheat, corn, or tapioca starch is often used to firm up the surimi and make it freezeable. However, if excess starch is used 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): Besides 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, vacuum sealed, and pasteurizedTrusted Source to kill potentially harmful bacteria.

Contains colorings, preservatives, and other additives

Several additives are added to imitation crab to achieve the desired color, flavor, and stability.

Common additives in imitation crab may include:

• 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 enhance flavor.
• 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 the FDA generally recognizes these additives as safe, some are associated with health concerns and may need further study.

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

Meanwhile, some animal and test-tube studies link carrageenan to intestinal damage and inflammation.

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

Potential upsides

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 you can add it to dishes without further preparation. Some imitation crab sticks are also 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. Moreover, some mock crab may be certified to indicate that the seafood was sustainably sourced.

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

Potential downsides

In addition to being a highly processed and less nutritious version of real crab, imitation crab also raises environmental, mislabeling, and allergenic concerns.

Environmental impact

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

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

It’s also possibleTrusted Source to use non-fish meats, such as deboned chicken, beef, or pork, to make surimi, though this is uncommon.

Another environmental problem is that the minced fish meat used to make surimi is washed several times to improve color, texture, and smell. This process uses a lot of water and generates wastewater, which must be treated to prevent contamination of oceans and harm to fish.

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 note that the surimi was made from fish, a top food allergen. Food allergy labeling is requiredTrusted Source in European countries and the United States, including on imported foods.

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. Two of the mislabeled Asian surimi products containedTrusted Source a species of fish linked with ciguatera poisoning, the most frequently reported toxin-based seafood illness.

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.

Simple to use

You can find imitation crab in the refrigerated or frozen section of stores. There are 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

You can often find recipes for imitation crab dishes on manufacturers’ websites.

Imitation crab is quite versatile. However, given its nutrition and health considerations, it’s best to enjoy it in moderation and include various other protein sources in your diet.

The bottom line

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 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, consider choosing affordable, minimally processed, and nutritious proteins such as cod, chicken, and lean beef.