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Crab bao bun Calories
A soft steamed bao bun filled with crab meat and an aromatic sauce.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Crab bao bun (120 g) has 228 calories. That works out to 190 calories per 100 g. It contains 34.2 g of carbs, 10.2 g of protein, 5.4 g of fat and 1.4 g of fiber. Its 3.7 µg of B12 covers 155% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Crab bao bun Nutrition Facts
Selected: 1 piece (medium) · 120 g
228
KCAL / 120G
Carbs
34.2g
· 12% DV
Protein
10.2g
· 20% DV
Fat
5.4g
· 7% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 18% · Fat 22%
Crab bao bun nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 228 kcal | |
| Total fat | 5.4 g | 7% |
| Saturated fat | 1.26 g | 6% |
| Trans fat | 0.04 g | |
| Sodium | 492 mg | 21% |
| Total carbohydrate | 34.2 g | 12% |
| Fiber | 1.4 g | 5% |
| Protein | 10.2 g | 20% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Crab bao bun?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 228 kcal |
| 1 piece (thin) | 65 g | 124 kcal |
| 1 piece (mini) | 75 g | 143 kcal |
| 1 piece (small) | 95 g | 181 kcal |
| 100 g | 100 g | 190 kcal |
| 1 serving (large) | 150 g | 285 kcal |
| 1 piece (thick) | 155 g | 295 kcal |
| 2 piece (double) | 240 g | 456 kcal |
| 3 piece (triple) | 360 g | 684 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Crab bao bun
What is a crab bao bun?
A crab bao bun is a soft, steamed bun filled with crab meat and an aromatic sauce. Bao originated in Chinese cuisine, while crab is one of many possible fillings; recipes may serve the bun folded around the filling or fully enclosed.
What does a crab bao bun taste like?
A crab bao bun tastes mildly sweet and savory, with tender crab, a pillowy bun, and the flavor of its sauce. The exact balance varies: sesame, soy, or chili can make it richer or more aromatic without changing the crab’s delicate taste.
How do you make a crab bao bun?
To make a crab bao bun, steam prepared bao dough until fluffy, then fill it with crab meat mixed with an aromatic sauce. Add crisp vegetables if desired, and fill the buns shortly before serving so the sauce does not make the bread soggy.
What sauce goes well with a crab bao bun?
Soy-based, sesame, chili, or lightly tangy sauces all work well with a crab bao bun. Use just enough to season the crab rather than drown it, and serve extra sauce on the side to keep the steamed bun soft.
Is a crab bao bun traditionally Chinese?
Bao is a Chinese steamed-bun tradition, but a crab bao bun is a variation rather than one universally traditional recipe. Its filling and sauce can reflect modern or regional tastes, so ingredients and serving styles differ from one restaurant or home cook to another.
Can you use canned crab in a crab bao bun?
Yes, canned crab works in a crab bao bun. Drain it thoroughly and gently fold it into the sauce to keep the meat from breaking apart; removing excess moisture also helps prevent the soft bun from turning soggy.
How do you stop a crab bao bun from getting soggy?
Keep a crab bao bun from getting soggy by draining the crab well, using sauce sparingly, and filling the bun just before serving. If preparing components ahead, store the filling separately from the steamed buns and assemble them at the last moment.
What should you serve with a crab bao bun?
Serve a crab bao bun with crunchy pickled vegetables, a fresh slaw, or simply steamed greens. These lighter sides balance the soft bread and savory filling; a dipping sauce can be offered separately rather than poured over the bun.
How do you reheat a crab bao bun?
Reheat a crab bao bun by steaming it briefly, which helps the bread regain its soft texture. For a microwave, cover it with a slightly damp paper towel and heat in short bursts; prolonged heating can make the bun tough and dry out the filling.
Can you freeze crab bao buns?
Yes, crab bao buns can be frozen, though the texture is usually better if you freeze the buns and filling separately. Seal them well, thaw safely, then heat the filling thoroughly and steam the buns before assembling and serving.
Crab bao bun Vitamins & Minerals
Vitamins
B12
3.72µg · 155% DV
B3
2.52mg · 16% DV
B2
0.14mg · 11% DV
B5
0.5mg · 10% DV
Minerals
Selenium
36µg · 65% DV
Iodine
54µg · 36% DV
Copper
0.22mg · 24% DV
Sodium
492mg · 21% DV
Potassium ⭐
174mg · 5% DV
Crab bao bun Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crab bao bun
To burn the 228 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Crab bao bun?
Crab bao bun pairs a soft, steamed bun with crab meat and an aromatic sauce. Bao has roots in Chinese cooking, while crab-filled versions are a contemporary variation found in modern Asian-inspired menus and street-food settings.
The bun is pillowy and slightly sweet, balancing the crab’s delicate, savoury flavour. It is often served warm as a snack, starter or easy handheld meal, with crunchy pickles or fresh greens for contrast. Most of its carbohydrate comes from the bun, while the crab adds protein; a 100 g portion has 8.5 g of protein. For a lighter meal, have one with a simple salad rather than fried sides.
How Nutritious Is Crab bao bun?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Crab bao bun Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Crab bao bun Contain Allergens?
Contains these allergens:
Which Diets Is Crab bao bun Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Crab bao bun Fat Profile
SATURATED
1.26g
MONOUNSATURATED
1.74g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 7.9:1
Above the ideal 4:1 (7.9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.