Is Imitation Crab Meat Nutritious?

When you want the flavor of seafood without the cost or length of time it takes to prepare for consumption, consider eating imitation crab. Also called surimi or sirimi, this processed seafood is made from white fish, most often Alaskan pollock or Pacific whiting. The fish is pulverized into a paste, mixed with shellfish flavoring and then formed into chucks that resemble pieces of crab. It may not be real crab, but the nutrition it provides is real.

Calories and Fat

A 3-oz. serving of imitation crab contains 81 calories. This accounts for 4 percent of the calories you may consume in a day if you follow a 2,000 calorie diet and 13.5 to 27 percent of the calories that should be included in a single meal if you eat 300 to 600 calories per meal, as suggested by The Diet Channel. This faux crab is low in fat, with 0.3 g per serving. To keep your fat intake low, consider serving this seafood with steamed vegetables -- spinach, broccoli or snow peas, for instance -- and a nutritious whole grain.

Carbohydrates and Protein

Imitation crab provides 6.4 g of protein per serving. This type of protein, considered a complete protein, serves up a range of essential amino acids; it also plays a role in your ability to build muscle as well as providing you with energy. Carbohydrates also give your body fuel, and you'll get 12.7 g of it from each portion of this seafood. Your meal plan should include 46 to 56 g of protein and 225 to 325 g of carbohydrates each day.

Vitamins

Eat a serving of imitation crab, and you consume 8 percent of the daily recommended intake of vitamin B12. The presence of this vitamin in surimi means that it contributes toward the healthy function of your nerves; it also works in conjunction with folate to manufacture a compound that influences your mood and the strength of your immune system. This seafood contains 6 percent of vitamin B6 you require daily, as well as 4 percent of the riboflavin. You also take in small amounts of vitamin E, thiamine and niacin.

Minerals

Imitation crab is a good source of selenium, with each serving containing 27 percent of the quantity you need each day. The selenium in this food helps to prevent cellular damage by making antioxidants. Each serving also provides 24 percent of the suggested intake of phosphorus and 9 percent of the magnesium you should consume daily. Imitation crab has calcium, iron, potassium, zinc and copper as well.

Considerations

Include imitation crab in your diet in moderation if you must watch your sodium intake. Each serving of this seafood contains 715 mg of sodium, nearly half the recommended limit if you have hypertension. Although the U.S. Centers for Disease Control and Prevention allows for 2,300 mg of sodium per day for healthy people, the American Heart Association recommends the majority of Americans follow the lower level.