If you're a seafood lover and looking for a delicious way to incorporate some protein into your diet, Maryland style crab cakes are the perfect choice. With only 190 calories per 2.5 oz cake, they are a tasty and nutritious option.

Maryland style crab cakes are known for their high protein content, which aids in muscle growth and recovery. They also contain beneficial nutrients, such as vitamin B12 and omega-3 fatty acids, which support heart health and brain function.

In this article, we'll be discussing everything you need to know about Maryland style crab cakes, including nutrition information, cooking tips, and healthy substitutions.

Calories in a 2.5-oz Maryland Style Crab Cake

One 2.5 oz Maryland style crab cake contains approximately 190 calories. However, the exact nutritional value may vary depending on the recipe and ingredients used. It's important to keep in mind that while crab cakes are a delicious and nutritious option, they should be consumed in moderation as part of a balanced diet.

Protein Content in Maryland Style Crab Cakes

Maryland style crab cakes are an excellent source of protein, containing approximately 12 grams per 2.5 oz cake. Protein is essential for building and repairing tissue, promoting muscle growth, and maintaining a healthy immune system. In addition to protein, crab meat is also rich in essential amino acids, which help to support overall health and wellness.

Fat Content in Maryland Style Crab Cakes

While crab meat itself is relatively low in fat, Maryland style crab cakes are often made with added ingredients, such as mayonnaise and bread crumbs, that can increase the overall fat content. On average, a 2.5 oz Maryland style crab cake contains approximately 11 grams of fat. However, opting for healthier substitutions, such as Greek yogurt instead of mayonnaise, can help to reduce the amount of saturated fat and cholesterol in the dish.

Sodium Content in Maryland Style Crab Cakes

Maryland style crab cakes can be high in sodium due to the added seasonings and sauces. On average, a 2.5 oz crab cake contains approximately 450 milligrams of sodium. To reduce the sodium content, opt for low-sodium seasonings and sauces, and limit your portion size.

Carbohydrate Content in Maryland Style Crab Cakes

Maryland style crab cakes are relatively low in carbohydrates, containing approximately 6 grams per 2.5 oz cake. However, the addition of bread crumbs and other ingredients can increase the overall carb content. If you're watching your carb intake, consider opting for gluten-free or low-carb bread crumbs and using Greek yogurt instead of mayonnaise.

Vitamins and Minerals in Maryland Style Crab Cakes

In addition to protein and healthy fats, Maryland style crab cakes also contain a variety of beneficial vitamins and minerals, such as vitamin B12, phosphorus, and selenium. Vitamin B12 is essential for maintaining healthy nerve function and red blood cell production, while phosphorus is important for bone health and energy metabolism. Selenium is a powerful antioxidant that helps to protect against oxidative stress and inflammation.

Ingredients in Maryland Style Crab Cakes

The ingredients in Maryland style crab cakes can vary depending on the recipe, but typically include crab meat, bread crumbs, mayonnaise, mustard, Worcestershire sauce, and various seasonings. To make healthier crab cakes, consider using Greek yogurt instead of mayonnaise, low-carb or gluten-free bread crumbs, and opting for low-sodium seasonings and sauces.

How to Cook Maryland Style Crab Cakes

To cook Maryland style crab cakes, start by mixing together the crab meat, bread crumbs, mayonnaise, mustard, Worcestershire sauce, and seasonings. Form the mixture into patties and chill in the refrigerator for at least 30 minutes. When ready to cook, heat a small amount of oil in a skillet over medium heat. Add the crab cakes and cook until golden brown on both sides, approximately 3-4 minutes per side. Serve hot with your favorite dipping sauce.

Healthy Substitutions for Maryland Style Crab Cakes

To make healthier Maryland style crab cakes, consider making the following substitutions:

• Use Greek yogurt instead of mayonnaise
• Use low-carb or gluten-free bread crumbs
• Opt for low-sodium seasonings and sauces
• Add diced vegetables, such as onions and peppers, for extra nutrition and flavor

Benefits of Eating Maryland Style Crab Cakes

There are many benefits to eating Maryland style crab cakes, including:

• High protein content for muscle growth and recovery
• Beneficial vitamins and minerals, such as vitamin B12 and selenium
• Low in carbohydrates
• Delicious and satisfying