2024-03-03 17:00:52
Despite their name and appearance, crab sticks are not made with real crab. They are made from surimi, a minced fish paste, and other ingredients that you should know.
Last update: March 3, 2024
Known as crab sticks in the West and as surimi in Asia, this food is quite popular and is easily available in supermarkets. Easy to use and prepare, it is an increasingly common product in our favorite dishes.
However, despite its name, you may be surprised to find that crab sticks do not always contain this crustacean among their ingredients. Let’s see then what they are actually made of, what their nutritional value is and how healthy they are.
What is surimi or imitation crab?
He girlimitation crab or crab sticks are made with surimi, a paste of Japanese origin that has been part of oriental cuisine for thousands of years. Surimi is made from cheap fish meat.such as haddock, cod and swordfish, which are boned, washed and chopped.
This paste is mixed with other ingredients—binders, flavorings, preservatives, and coloring—, heated, and pressed into rod shapes similar to crab legs. The same product is also used to make meatballs, hamburgers or to obtain shapes that imitate shrimp or lobster tails.
Finally, red and orange food coloring is applied to the outside of the rods to simulate the color of cooked crab. The product is vacuum sealed and pasteurized to prevent harmful bacteria from proliferating and allow it to be eaten straight from the package.
Although sticks are made from seafood, most of the time they do not contain crab among their ingredients. Only a small amount of crab extract is usually added to add flavor.
A large number of ingredients
Although when you buy crab sticks you expect to eat crab, the truth is that the product is far from containing crustacean meat. The main ingredient is surimi which, as we told you, is a pasta made with ground fish. Some brands also They include chopped mollusks for their preparation.
The content of crab sticks may vary between manufacturers and the surimi recipe used. In addition to minced fish, the most common ingredients to make the pasta are the following:
- Agua: It is usually the second most abundant ingredient in imitation crab, as it is used to obtain the appropriate texture and control product costs.
- Starch: Potato, wheat, corn or tapioca starch is often used to firm the surimi, make it freezable and reduce manufacturing costs. However, if applied in excess, the product can become sticky and mushy.
- Protein: Egg white protein is the most common, but soy protein can also be used. They are used as binders to increase the protein content of the product and improve its texture, color and shine.
- Sugar and sorbitol: They help the product resist freezing and thawing. They also add a little sweetness.
- Vegetable oil: sunflower, soybean or other vegetable oils are used to improve the texture, white color and shelf life of the product. Some brands also use fish oil.
- Sal: Sodium or potassium chloride adds flavor and helps minced fish form a strong gel.
Colorants, preservatives and other additives
In addition to the ingredients mentioned, crab sticks usually have various food additives that are added to achieve the desired color, flavor and stability. The most common include the following:
- Rubbers: They help the ingredients stick together and stabilize the product. Carrageenan and xanthan gum are the most common.
- red dyes: Carmine, which is extracted from small insects called mealybugs, is used to color surimi and imitate the red of crab. Additionally, it is possible to use tomato lycopene, paprika, as well as beet juice extract.
- Glutamates: Monosodium glutamate (MSG) and a similar compound, disodium inosinate, are used as flavor enhancers.
- Flavorings: King crab extract, artificial crab flavoring, and mirin, which is a fermented rice wine, can be included to enhance the flavor of surimi.
- Preservatives– Sodium benzoate and various phosphate-based additives are used to improve the shelf life of the product.
Although the Food and Drug Administration (FDA) recognizes these substances as saferepeated and excessive consumption of some additives is associated with health problems and may require further study.
For example, monosodium glutamate may be associated with headaches in some people. In any case, the evidence for the negative effects of this product is very weak and requires more research.
On the other hand, according to an article published in Carbohydrate Polymers, carrageenan has been linked to alterations in intestinal flora and inflammation. In addition, for people with kidney disease it is usually recommended Avoid foods with added phosphates.
Beyond the negative effects associated with the additives contained in crab sticks, the truth is that These added substances are not always natural. False crab is an ultra-processed product that should be consumed in moderation.
Nutritional values of crab sticks
When comparing surimi to king crab, it is evident that the real crustacean is much more nutritious in several ways. Crab contains more Omega-3 fatty acids, vitamin B12, selenium and zinc. In addition, it offers almost three times more protein.
Crab sticks often contain added carbohydrates from starch, which is not found in king crab. Therefore, they are not a good alternative if you follow a protein diet. In contrast, surimi tends to have less sodium depending on the brand.
In terms of calorie content, both products have similar values, but 85% of the calories in king crab come from protein, while 61% of calories girl comes from carbohydrates.
Surimi sticks are an affordable alternative to king crab, but they are ultra-processed and have fewer nutrients.
Below, we detail the nutritional content of 100 grams of surimi sticks. In addition, we add the nutritional contribution of 100 grams of cooked Alaskan king crab, so that you can contrast the nutritional differences between both products.
Imitation Crab Nutritional Values
- Calories: 95 kcal
- Fat: 0.46g
- Protein: 7.62 g
- Carbohydrates: 15 g
- Sodium: 529 milligrams (mg)
- Vitamin B12: 0.5 micrograms (µg)
- Copper: 0.032 mg
- Selenium: 22.3 μg
- Zinc: 0,33 mg
- Phosphorus: 232 mg
- Magnesio: 43 mg
- Vitamin C: 0
- Folate: 0
- Omega 3: 30 mg
Nutritional Values of Alaskan King Crab
- Calories: 97 kcal
- Fat: 1.54g
- Protein: 19.4 g
- Carbohydrates: 0 g
- Sodium: 1070 milligrams (mg)
- Vitamin B12: 11.5 micrograms (µg)
- Copper: 1.18 mg
- Selenium: 40 μg
- Zinc: 7,62 mg
- Phosphorus: 280 mg
- Magnesio: 63 mg
- Vitamin C: 7.6 mg
- Folate: 51 μg
- Omega 3: 460 mg
Are crab sticks fattening?
Many wonder if crab sticks make you fat. Actually, Weight gain depends on several factors, such as the amount of the product consumed, the person’s lifestyle and general diet.
Crab sticks are low in fat and calories compared to many other foods. Still, they have added carbohydrates and if consumed in excess, as part of a high-calorie, low-nutrient diet, they could contribute to weight gain.
However, in moderate amounts and as part of a balanced diet, crab sticks are unlikely to cause significant weight gain by themselves.
The disadvantages of surimi
Aside from surimi sticks being a highly processed and less nutritious version of king crab, they also come with environmental, labeling, and food allergy concerns.
From the environmental point of view, certain species of pollock used to make surimi have been overexploited, which endangers the balance of marine life. Additionally, surimi production consumes large amounts of water and generates wastewater that can pollute the oceans if not treated properly.
Mislabeling and food safety issues are also major concerns associated with this product. Some brands of imitation crab They may not accurately list the ingredients they contain, which increases the risk of food allergies.
Inaccurate and inappropriate labels increase the risk of having an allergic reaction to an ingredient that is not properly labeled.
If you have food allergies, it is advisable to avoid imitation crab that is not properly labeled or consume appetizers whose origin is unknown. In this sense, they could contain common allergens such as the following:
- Wheat.
- Eggs.
- Fish.
- Crab extract.
Finally, another concern is the effects of artificial additives present in surimi. If you are looking to have a healthy and natural diet, this type of product is not the most convenient.
The good thing about crab sticks
One of the most popular preparations in which surimi is used is sushi rolls.
There are several reasons why imitation crab is popular. One is its affordable price, since surimi is usually much cheaper than king crab.
Crab sticks are also convenient because They are fast and easy to use. As they are sold in sealed, pasteurized and pre-cooked packages, they can be served without having to add much more preparation.
This way, you can open a package of crab sticks and add them to salads, soups, sushi rolls, sauces, and more. Some brands even package them in snack-sized portions with dipping sauce and eating on the go.
As it is a manufactured product, there are many variations in the recipes and ingredients used by different brands. Some are gluten-free, low in sodium, or made without genetically modified (GMO) ingredients, but they can be more expensive and harder to find. Anyway, If you search, you will be able to find the most suitable mix for your needs.
How to use imitation crab?
crab sticks They are found in the refrigerated or frozen section of stores. Since surimi is pre-cooked, you can use it straight from the package to make cold dishes, such as sauces and salads, or add it to dishes that you heat.
These are some alternatives to incorporate crab sticks into your dishes:
- Sauteed.
- Crab dip.
- Pizza topping.
- Fish soups.
- Seafood sauces.
- Tacos and quesadillas.
- Crab cakes.
- Avocado with surimi.
- Croquettes with crab.
- Cold crab salad.
- Pasta dishes with seafood.
- California-style sushi rolls.
Surimi from time to time
Even if they don’t have crab meat, surimi is a versatile and easy option to use in the kitchen. However, due to its ultra-processed nature, It is important to consume it in moderation and combined with other more nutritious foods..
If you decide to use crab sticks from time to time, don’t forget to pay attention to the labels so you know what you’re about to bring. Knowing its composition will help you make informed decisions about its consumption.
While imitation crab can be an inexpensive alternative for special occasions, It should not be your main source of protein. Choose more natural, less processed and more nutritious options, such as cod, chicken and lean beef, for your everyday meals.
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