Imitation crab is sneaking its way into food and recipes all over the place without most people even noticing it! Found in seafood salads, crab cakes, and even California sushi rolls and crab rangoon, chances are you’ve probably had imitation crab. It’s a cheaper option than real crab meat. But is it gluten free?
Most imitation crab on the market is not gluten-free, as it often contains wheat. However, TransOcean Imitation Crab is certified gluten-free. For other brands, always be sure to review the ingredients list. If you are looking for a gluten-free alternative, consider Premium Jumbo Lump Wild Crabmeat, Wellsley Farms Hearts of Palm, and Good Catch Plant-Based New England Style Crab Cakes.
In this article we will discuss what imitation crab is and if it fits into a gluten-free diet. We will also determine whether or not it is healthy, and what recipes it may be found in. Let’s dig in!
Contents
What Is Imitation Crab?
In short, imitation crab is processed fish meat. Imitation crab is made from surimi, which is fish flesh that has been de-boned, washed to remove fat and unwanted bits, and then minced into a paste. This paste is then blended with other ingredients before being heated and pressed into shapes that mimic real crab meat.
While imitation crab is certainly made from real seafood, it generally contains no actual crab. That is, other than the tiny amounts of crab extract that are sometimes added to recipes for flavoring.
How Is Imitation Crab Used?
You can find imitation crab in the refrigerated or frozen section of stores. There are several different types including flake-style, chucks, sticks, and shreds. Here are multiple ways that imitation is often used:
Chunks
- Dips
- Spreads
- Cold crab cakes
- Stir-fries
- Pastas
- Casseroles
- Quiches
- Chowders
Sticks
- Appetizers with cocktail sauce
- California-style sushi rolls
- Sandwich wraps
Shredded
- Salad toppings
- Crab cakes
- Lettuce wraps
- Fish tacos and enchiladas
Is Imitation Crab Healthy?
Imitation crab contains colorings, preservatives, and other additives to give it its desired color, flavor, and stability. Common additives found in imitation crab include gums, red colorants, glutamates, artificial crab flavorings, and preservatives. Additives have been linked to adverse health conditions including digestion disorders, respiratory problems, nervous system disorders, and skin disorders. If you are experiencing any of these conditions, you should contact your doctor immediately.
Imitation crab is a highly processed food and therefore it is not considered healthy. Highly processed foods tend to have more salt, sugar, and saturated fat than whole foods. If you are consuming too many over-processed foods, it can lead to health problems such as high cholesterol, high blood pressure, or heart disease.
However, if you are consuming it in moderation and prioritizing a well-balanced diet and healthy exercise, it is okay to have imitation crab every once in a while.
Imitation Crab Allergens
While imitation crab typically has less than 2% of crab in it, there are still many other ingredients that you should look out for if you have allergies. You should avoid imitation crab if you are allergic to fish, egg, soy, crustacean shellfish, potato, wheat, or corn.
- Starch is used to help fry the surimi, which is typically made of potato, wheat or corn.
- Egg whites or soy are typically used to give the surimi its glossy look and texture.
- Pollock is used as the base for imitation crab.
Gluten-Free Imitation Crab
TransOcean Imitation Crab, Crab Classic, Chunk Style
This imitation crab is gluten-free! TransOcean is one of the few companies that specifically makes their imitation crab gluten-free and is also dedicated to using gluten-free facilities.
Ingredients: Alaska Pollock (MSC Certified), Water, Pea Starch, Sugar, Sorbitol, Modified Tapioca Starch, contains 2% Or Less Of: King Crab Meat, Natural And Artificial Flavor (extracts Of Blue Crab, Snow Crab, Lobster, And Alaska Pollock), Refined Fish Oil* (anchovy, Sardine), Rice Wine (water, Rice, Koji), Egg Whites, Sea Salt, Potassium Chloride, Disodium Inosinate, Sodium Pyrophosphate, Soy Lecithin, Carmine, Paprika, Color Added
Nutrition Facts (Per ½ cup):
- Calories: 80
- Total Fat: 0g
- Cholesterol: 10mg
- Sodium: 380mg
- Total Sugars: 3g
- Carbohydrates: 11g
- Protein: 7g
TransOcean Crab Supreme Leg Style Imitation Crab
Another Transocean classic, this Crab Supreme is certified gluten-free.
Ingredients: Fish Protein (Alaska Pollock and/or Pacific Whiting, MSC Certified), Water, Egg Whites, Corn Starch, Sugar, Modified Tapioca Starch, contains 2% or Less of: Snow Crab Meat, Natural and Artificial Flavor (Extracts of Blue Crab, Snow Crab, Lobster and Alaska Pollock), King Crab Meat, Rice Wine (Water, Rice, Koji), Sea Salt, Sorbitol, Carrageenan, Yam Flour, Potassium Chloride, Disodium Inosinate, Sodium Pyrophosphate, Soy Lecithin, Carmine, Paprika, Color Added
Nutrition Facts (Per 72g):
- Calories: 60
- Total Fat: 0g
- Cholesterol: 10mg
- Sodium: 380mg
- Total Sugars: 3g
- Carbohydrates: 10g
- Protein: 5g
Fremont Fish Market Flake Style Imitation Crab Meat
This imitation crab meat by Aldi is not certified gluten-free but the ingredients list below does not include any gluten.
Ingredients: Alaska Pollock, Water, Egg Whites, Corn Starch, Sugar, Sorbitol, contains 2% Or Less Of: King Crabmeat, Natural And Artificial Crab Flavors (including Lobster Flavor, Swimming Crab And/or Snow Crab), Pollock Oil, Mirin Wine (Sake, Sugar, Salt, Water, Yeast Extract), Tapioca Starch, Sea Salt, Carrageenan, Konjac Flour, Potassium Chloride, Sodium Tripolyphosphate, Tetrasodium Pyrophosphate, Paprika Oleoresin, Carmine (color), Color Added
Nutrition Facts (Per ½ cup):
- Calories: 80
- Total Fat: 0g
- Cholesterol: 10mg
- Sodium: 420mg
- Total Sugars: 3g
- Carbohydrates: 14g
- Protein: 6g
Non-Gluten-Free Imitation Crab
Louis Kemp Imitation Crab, Flake
Ingredients:
- Alaska Pollock, Water, Wheat Starch, Sugar, contains 2% Or Less Of: Snow Crab Meat, Sorbitol, Natural And Artificial Crab Flavoring (swimming Crab Extract, Snow Crab Extract, Water, Hydrolyzed Soy Protein, Ethyl Alcohol, Salt, Glycerine, Maltodextrin, Sugar, Disodium Guanylate, Disodium Inosinate, Propylene Glycol), Mirin Wine (sake, Sugar, Salt, Water, Yeast Extract), Potassium Chloride, Salt, Sodium Tripolyphosphate, Pollock Oil, Tetrasodium Pyrophosphate, Color Added, Egg Whites, Sodium Citrate, Modified Corn Starch, Lycopene, Soy Lecithin, Paprika Oleoresin
Nutrition Facts (Per ½ cup):
- Calories: 70
- Total Fat: 0g
- Cholesterol: 10mg
- Sodium: 430mg
- Total Sugars: 1g
- Carbohydrates: 11g
- Protein: 6g
Healthy Alternatives To Imitation Crab
Because imitation crab is filled with additives and preserves that can wreak havoc on your overall health, we’ve put together a list of the best alternatives you can choose from instead. Let’s take a look at the nutrition content of them and see how they stack up.
Premium Jumbo Lump Wild Crabmeat, Pasteurized
When searching for something to compare to imitation crab, there’s no better place to start than real crab! Packed with protein and having no additives, wild caught crab meat makes for a great replacement! Crab meat is naturally gluten-free!
Ingredients: Blue Crab Crabmeat, Sodium Acid Pyrophosphate
Nutrition Facts (Per 3oz/84g):
- Calories: 100
- Total Fat: 1g
- Cholesterol: 90mg
- Sodium: 320mg
- Total Sugars: 0g
- Carbohydrates: 0g
- Protein: 20g
Goya Boned Salted Pollock Fillets
Imitation crab is typically made using a base of cooked pollock fish, making it a no-brainer as the perfect substitute! Real pollock is a healthier alternative because it’s jam-packed with protein, vitamin B12, and selenium which are all important nutrients. Pollock is gluten-free!
Ingredients: Pollock, Salt
Nutrition Facts (Per 2oz/56g):
- Calories: 60
- Total Fat: 0.5g
- Cholesterol: 30mg
- Sodium: 360mg
- Total Sugars: 0g
- Carbohydrates: 0g
- Protein: 14g
Wellsley Farms Hearts of Palm
Hearts of palm have a texture and taste that can easily mimic crab meat with just a bit of seasoning. They’re low in calories but rich in fiber, manganese, and iron! Hearts of palm are gluten-free!
Ingredients: Hearts of Palm, Water, Salt, Citric Acid
Nutrition Facts (Per ½ cup):
- Calories: 30
- Total Fat: 0g
- Cholesterol: 0mg
- Sodium: 240mg
- Total Sugars: 2g
- Carbohydrates: 4g
- Protein: 3g
Good Catch Plant-Based New England Style Crab Cakes
Looking for a way to get more vegetables into your diet while still getting the taste of crab? Look no further than these plant-based crab cakes. Packed with protein and providing all of the benefits of vegetables, this is a great imitation crab replacement. It’s also a gluten free product!
Ingredients: Water, Good Catch® 6-Plant Protein Blend (Pea Protein Isolate, Soy Protein Concentrate, Chickpea Flour, Faba Protein, Lentil Protein, Soy Protein Isolate, Navy Bean Powder), Red Bell Peppers, Green Onions, Sunflower Oil, Corn Starch, Parsley, Natural Flavors, Lemon Juice, Salt, Methylcellulose, Onion Powder, Paprika, Yeast Extracts, Spices. Garlic Powder
Nutrition Facts (Per 113g):
- Calories: 160
- Total Fat: 5g
- Cholesterol: 0mg
- Sodium: 570mg
- Total Sugars: 1g
- Carbohydrates: 9g
- Protein: 20g
Final Thoughts
Imitation crab has often been thought to be healthy, but after a deep dive into the nutrition content it’s very clear that it’s not the healthiest product out there. There are plenty of healthy and gluten-free options out there for you to choose from. If you include imitation crab in your diet every once in a while it won’t hurt, but we want to be sure to pair it with a well-balanced whole food nutrient-dense diet and healthy exercise!
As always be sure to check the nutrition information on the back of the products you purchase before consuming to make sure they fit your dietary needs.
Related Questions
Is Imitation Crab Safe To Eat Raw?
Yes, you can eat raw imitation crab. The surimi is already cooked when you purchase it. Be sure to keep it refrigerated or frozen.
Is Imitation Crab Vegan?
No, because imitation crab is made from fish, it is not vegan. Vegans do not consume any type of animals or animal byproducts.
Does Imitation Crab Have Mercury?
Imitation crab tends to be low in mercury, with trace amounts found in it.