Imitation Crab Meat: Surimi

Imitation Crab Meat
by Sara Ipatenco

Imitation crab is formed to look like real crab legs.

Imitation crab is made with a type of fish called surimi. Manufacturers add fillers, flavoring and color to surimi to mimic the taste, texture and color of real crab legs. Imitation crab meat is a versatile ingredient that costs far less than the real thing. The meat can be used in many dishes and contains certain nutrients that are essential in a healthy diet. However, imitation crab does have nutritional drawbacks that decrease its overall nutritional value.

Calories, Fat and Cholesterol

Imitation crab is low in calories and fat, which makes it an appropriate addition to your diet if you are watching your weight or trying to shed excess pounds. Choosing low-calorie and low-fat foods is also a healthy way to protect yourself from chronic illnesses such as heart disease. A 3-ounce serving of imitation crab meat contains 81 calories and less than 1 gram of fat. The same serving of imitation crab provides 17 milligrams of cholesterol, making it a useful option if you are on a low-cholesterol diet.
Sodium

The primary nutritional drawback to imitation crab meat is the amount of salt it contains. The recommended upper limit for sodium intake is between 1,500 and 2,300 milligrams each day, though many people get far more than this, MayoClinic.com reports. Your risk of kidney disease, stroke and high blood pressure increases when you eat a high-salt diet. A 3-ounce serving of imitation crab meat contains 715 milligrams of sodium.

Phosphorus

Imitation crab meat contains a healthy dose of phosphorus. One percent of your body weight is made up of phosphorus, which is found in every part of your body -- most of it in your teeth and bones. Phosphorus plays a role in the health of your bones and teeth as well as the proper function of your kidneys and muscles. It also keeps your heart beating regularly and supports healthy nerve function. You need 700 milligrams of phosphorus each day and 3 ounces of imitation crab meat supplies 240 milligrams toward that goal.
Tips

Take advantage of the nutrients in imitation crab by including it in a tossed green salad or by stirring chunks into a seafood stew or pot of vegetable soup. Combine imitation crab meat with low-fat mayonnaise and fresh herbs to make a flavorful sandwich filling. Stir diced imitation crab meat into a carton of low-fat sour cream, then sprinkle with pepper and fresh herbs to make a dip to accompany fresh vegetables or whole-wheat crackers. Watch your portion size to keep your sodium intake low.