The skinny on surimi vs. real seafood
Dear Dr. Blonz: I am curious about surimi, or imitation crab, specifically its nutritional value relative to the real thing. Even though it is made from fish, I wonder how much nutrition is destroyed in the manufacturing process. I am interested in the relative amounts of protein, omega-3 fats, carbohydrates and sodium. — J.K., Hayward, California
Dear J.K.: Surimi is a type of processed seafood made up of less expensive varieties of fish, such as pollock, that are deboned, rinsed and minced until there’s nothing more than a bland and colorless mass. The surimi gets extruded into filaments that are woven together to resemble the texture and appearance of crabmeat muscle fibers, or other shapes.
Next comes flavoring and coloring. In addition to crab, surimi is used to form imitations of more expensive fish such as lobster, scallops or shrimp.
The flavoring used is usually a concentrate made from real shellfish. This should serve as an alert to those with shellfish allergies: Surimi-based foods are not necessarily a safe alternative.
It may be difficult to differentiate between surimi-based seafood salad and one containing the genuine article, especially if many other ingredients are present. Check the price, though, as surimi costs a fraction of the price of genuine shellfish. And read the ingredient statement, which should be available from a clerk if you are buying bulk food from a deli.
Nonfish ingredients in surimi include sugar, carbohydrate-based binding agents and flavorings (which may include glutamate). Surimi is lower in fat than real fish, and it is not a significant source of the omega-3 fatty acids found in other types of seafood. A 3.5-ounce serving of surimi contains 10 grams of carbohydrate, while there is less than 1 gram in real crabmeat.
The serving of surimi has about 12 grams of protein, compared with real crab’s 22 grams. Surimi is higher in sodium and lower in potassium than real crabmeat: Surimi contains 841 milligrams of sodium and 90 milligrams of potassium, versus crab meat’s 378 milligrams of sodium and 408 milligrams of potassium.
Surimi has some preservatives, but the flavoring is usually from natural substances. But as with most foods, there can be a variance in quality among the different brands.
Once opened, surimi should be consumed with a few days. Unopened, refrigerated packages can be kept for up to two months.
Readers may send inquiries to questions@blonz.com.