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Crab sticks Calories
Processed surimi-based seafood product; provides protein and is typically low in fat.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Crab sticks (45 g) has 43 calories. That works out to 95 calories per 100 g. It contains 6.8 g of carbs, 3.2 g of protein, 0.3 g of fat and 0.1 g of fiber. Its 8.1 µg of Selenium covers 15% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Crab sticks Nutrition Facts
Selected: 3 piece (medium) · 45 g
43
KCAL / 45G
Carbs
6.8g
· 2% DV
Protein
3.2g
· 6% DV
Fat
0.3g
· 0% DV
Fiber
0.1g
· 0% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 30% · Fat 6%
Crab sticks nutrition facts table · 3 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 322 mg | 14% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 0.1 g | 0% |
| Protein | 3.2 g | 6% |
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 3 Pieces of Crab sticks?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 45 g | 43 kcal |
| 1 piece (small) | 15 g | 14 kcal |
| 6 piece (large) | 90 g | 86 kcal |
| 100 g | 100 g | 95 kcal |
| ½ pack (half) | 100 g | 95 kcal |
| 8 piece (extra large) | 120 g | 114 kcal |
| 1 cup (shredded) | 140 g | 133 kcal |
| 1 pack (whole) | 200 g | 190 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Crab sticks
Are crab sticks made from real crab?
Usually not: crab sticks are mainly made from surimi, a paste made from white fish, shaped and seasoned to resemble crab. Some products may include crab flavouring or crab ingredients, so the exact recipe varies by brand.
What are crab sticks made of?
Crab sticks are typically made from fish surimi, with ingredients such as starch, salt, flavourings and colouring added to create their texture and crab-like appearance. They are an ultra-processed seafood product, and recipes differ between brands.
Can you eat crab sticks straight from the packet?
Yes, crab sticks are generally cooked during manufacture and are ready to eat if the package says so. Keep them refrigerated, follow the pack’s instructions after opening, and don’t eat them if they have been left unrefrigerated for a long time.
How do you cook crab sticks?
You can add crab sticks to hot dishes near the end of cooking, or warm them briefly in a pan. They are already cooked, so prolonged heating is unnecessary and can make them dry or cause them to break apart.
Can you microwave crab sticks?
Yes, you can microwave crab sticks briefly to warm them, preferably covered to help prevent them drying out. Use a microwave-safe dish and heat only until warm; they are already cooked and do not need to be reheated for safety when served as directed.
Why are crab sticks red on the outside?
The red or orange coating is added to mimic the colour of cooked crab shell. It does not mean the stick contains real crab; check the ingredients if you need to know whether crab is included.
Can you freeze crab sticks?
Yes, crab sticks can be frozen, although thawing may make their texture softer or more watery. Freeze them in a sealed package or airtight container, thaw them in the refrigerator, and avoid refreezing them once thawed.
How long do crab sticks last after opening?
Keep opened crab sticks refrigerated in a sealed container and follow the storage instructions on the package. The safe storage time varies by product, so don’t rely on a general estimate; discard them if their smell or appearance changes.
Can you use crab sticks in sushi?
Yes, crab sticks are commonly used in sushi rolls, including California rolls. They are usually ready to eat, so you can cut or shred them and add them directly; keep the sticks and prepared sushi chilled until serving.
Are crab sticks healthy to eat?
Crab sticks provide protein and are typically low in fat, but they can also contain salt and starch and are ultra-processed. They can fit into meals, but rotating them with less processed seafood gives you a wider range of food choices.
Crab sticks Vitamins & Minerals
Vitamins
B12
0.18µg · 8% DV
B3
0.54mg · 3% DV
B5
0.11mg · 2% DV
Biotin
0.68µg · 2% DV
Minerals
Selenium
8.1µg · 15% DV
Sodium
322mg · 14% DV
Phosphorus
43mg · 6% DV
Iodine
8.1µg · 5% DV
Potassium ⭐
68mg · 2% DV
Crab sticks Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crab sticks
To burn the 43 calories in 3 piece (medium) (45 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 sticks?
Crab sticks are made from surimi, a paste usually prepared from white fish, seasoned and shaped to resemble crab meat. They have a mild, slightly sweet, savoury taste and a tender, springy texture. Ready to eat, they are often sliced into salads, tucked into sandwiches or served with sushi; in many places, they are also used in quick chilled appetisers.
They provide some protein while being low in fat: a 100 g serving contains 7.2 g of protein and 0.6 g of fat. Pair them with crunchy vegetables and a sharp dressing, or use yogurt instead of mayonnaise for a lighter salad.
How Nutritious Is Crab sticks?
Nutrient density
Low
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 sticks Processed?
NOVA 4
Ultra-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 sticks Contain Allergens?
Contains these allergens:
Which Diets Is Crab sticks Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Crab sticks Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.05g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.