Fish, surimi
FDC 173702oz (28 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 70 · -5 vs Fish & seafood medianSurimi, the processed fish used in imitation crab, scores 70 of 100, a Good band result, though its rank of 37 of 60 in Fish & seafood sits below the category's high median. It still delivers 30% DV of protein and 10% DV of magnesium.
A typical ounce (28 g) turns up in California rolls, seafood salads, and crab cakes. It carries 6.85 g of carbohydrate per 100 g, more than most fish, a sign of the starches and binders used in processing, and its sodium, at 143 mg per 100 g, runs higher than fresh fish too; those wanting a less processed, higher-scoring option could choose fish, salmon, chinook, raw instead.
See how this score is calculated, build a plate around fish, surimi, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 99 kcal | 5% |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.19 g | 1% |
| Cholesterol | 30 mg | 10% |
| Sodium | 143 mg | 6% |
| Carbohydrate | 6.9 g | 2% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 15 g | 30% |
| Potassium | 112 mg | 2% |
| Calcium | 9 mg | 1% |
| Iron | 0.26 mg | 1% |
| Magnesium | 43 mg | 10% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 20 µg | 2% |
| Vitamin E | 0.63 mg | 4% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | 1% |
| Total fat | 0.25 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Cholesterol | 8.4 mg | 3% |
| Sodium | 40 mg | 2% |
| Carbohydrate | 1.9 g | 1% |
| Dietary fiber | 0 g | 0% |
| Sugars | 0 g | |
| Protein | 4.3 g | 9% |
| Potassium | 31 mg | 1% |
| Calcium | 2.5 mg | 0% |
| Iron | 0.07 mg | 0% |
| Magnesium | 12 mg | 3% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 5.6 µg | 1% |
| Vitamin E | 0.18 mg | 1% |
Source: USDA FoodData Central · Public domain
FDC 173702Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the fish & seafood median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Fish, carp, rawDensity 71 vs 70Fish, salmon, chinook, rawDensity 72 vs 70Fish, haddock, smokedDensity 73 vs 70Original analysis by NutriVerdict
In the kitchen and how to use it
Surimi is processed fish, usually made from mild whitefish like pollock, that is minced, blended with starch and flavorings, and shaped into products like imitation crab legs or chunks. It has a firm, slightly springy texture and a mild, faintly sweet flavor that takes on the taste of whatever it is seasoned or shaped to imitate. It is most familiar in California rolls and other sushi preparations, but it also works flaked into seafood salads, stirred into pasta with a light sauce, or added to soups and chowders for a quick seafood element without needing to cook raw fish.
Surimi is typically sold refrigerated or frozen and pre-cooked, so it only needs to be thawed or briefly warmed before eating, and any unused portion should be kept refrigerated and used within a few days. A 28 g ounce serving has 99 calories and 15.2 grams of protein, reaching 30 percent of the daily value for protein, making it a convenient way to add lean protein to a quick meal. Sodium runs moderate at 143 milligrams per serving due to the processing and seasoning involved.
Frequently asked questions about fish, surimi
How many calories are in surimi?
A 28 g serving has 99 calories and 15.2 grams of protein.
Is surimi a good source of protein?
Yes, an ounce serving provides about 30 percent of the daily value for protein.
What is surimi commonly used for?
It is most familiar as imitation crab in sushi rolls, but it also works flaked into seafood salads or added to soups and chowders.