Imitation Crab Made From Surimi: What to Know

Medically reviewed by Allison Herries, RDN

Imitation crab, often found in sushi, is a less expensive substitute for real crab meat. It contains surimi, 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.

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 of marine fish, like arrowtooth flounder, Pacific whiting, and blue whiting, are also used.

The main ingredients in imitation crab are:

• Alaska pollock

• Water

• Egg whites

• Cornstarch

• Sugar

• Sorbitol

Additionally, there may be small amounts of the following:

• King crab meat

• Flavorings

• Fish oil

• Rice wine

• Tapioca starch

• Sea salt

• Carrageenan

• Yam flour

• Potassium chloride

• Disodium inosinate

• Sodium pyrophosphate

• Soy lecithin

• Carmine

• Paprika

• Added coloring
  

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 total mercury concentrations. 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 of omega-3 fatty acids.

Related: The Healthiest Fish to Eat

Egg Whites

Egg whites are the part of the egg without the yolk. Egg whites are high in protein and have the following benefits:

• May increase muscle mass

• May support strength enhancement

• May lower cholesterol

• May reduce visceral fat reduction

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 added sugar.

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.

However, it is a type of carbohydrate that isn't easily absorbed by the small intestine during digestion. Instead, undigested sorbitol passes into the large intestine, where it is fermented or broken down by gut bacteria, resulting in fewer calories.

Since sorbitol is broken down by gut bacteria, consuming it in large amounts may result in bloating and diarrhea. Additionally, just because a food item contains sorbitol doesn't necessarily mean it is low in carbohydrates or won't impact blood sugar levels.

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.

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 more sodium than 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.

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 a shellfish allergy. If you have fish allergies, you will want to avoid imitation crab as well since its main ingredient is fish.

Additionally, if you have celiac disease or gluten 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 Labels

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.

Read the original article on Verywell Health.