If you're a seafood lover on a calorie-conscious diet, you probably already know that crab is among some of the best sources of protein. One 80 gram portion of crab cake contains 250 calories, making it a great addition to your daily calorie intake.
Not only is crab meat low in calories, but it is also a good source of vitamin B12, selenium, omega-3 fatty acids, and other essential minerals. Crab cake, a popular seafood dish made from crab meat, is one of the tastiest and healthiest ways to incorporate crab into your diet.
In this article, we'll discuss everything you need to know about crab cakes, from its nutritional benefits to tips for making the perfect version. So let's get started!
Calories per Serving
One 80 gram crab cake contains 250 calories. While this could vary depending on whether it is homemade or restaurant-made, typically, crab cakes are considered a moderately high-calorie entrée due to the ingredients used in making them, such as bread crumbs, mayonnaise, or butter. If you're actively counting your calorie intake, having a crab cake will still allow you to have room in your daily calorie budget for other meals. You can still enjoy the taste of a crab cake with just a little extra exercise to burn off those extra calories.
Protein Content
Crab cakes are an excellent source of protein. One serving of crab cake contains approximately 18 grams of protein, making it an ideal food for anyone looking to build muscle mass or repair damaged tissues. Not only is the protein content in crab meat high, but it is also considered to be a complete protein, containing all the essential amino acids your body needs to function correctly.
Fat Content
While crab cakes are known to be high in calories, they contain a relatively low amount of fat. One serving of crab cake containing 15 grams of fat, with only four grams of that being saturated fat. Most of the fat in a crab cake comes from monounsaturated and polyunsaturated forms of fats, which are considered healthy for the heart.
Carbohydrate Content
While crab cakes are mainly made with crab meat, many traditional recipes include bread crumbs or crackers, which can increase the carbohydrate content. One serving of crab cake contains approximately 14 grams of carbohydrates, most of which come from refined grains. If you're on a low-carb diet, going without the bread crumbs can make for a healthier and less calorie-dense crab cake.
Vitamins and Minerals Found in Crab Cakes
Crab meat contains essential vitamins and minerals such as vitamin B12, selenium, omega-3 fatty acids, phosphorus, and copper. Selenium is a potent antioxidant that helps defend the body against cellular damage, while omega-3s are known to lower inflammation and boost cardiovascular health. Vitamin B12 is crucial for maintaining healthy nerve cells and red blood cells while copper supports essential bodily functions such as nerve and immune system health.
Health Benefits of Eating Crab Cakes
Crab cakes offer a range of impressive nutritional benefits, including promoting brain and heart health, aiding weight loss, and helping regulate digestion. Crab cakes are rich in protein, which aids in muscle growth, and their omega-3 content can help reduce chronic inflammation, which is linked to disease. With low levels of saturated fat, crab cakes offer a much healthier alternative to meats such as beef, lamb, or pork.
Different Ways to Cook Crab Cakes
Crab cakes are a versatile dish that can be cooked in various ways. One of the most popular methods is to pan-fry the cakes until golden brown on each side, about 3-4 minutes per side. You can bake crab cakes, deep fry them, or even grill them for a healthier, lighter option. Whatever method you choose, it's essential to make sure you cook the crab cake thoroughly to an internal temperature of 145°F to avoid the risk of foodborne illness.
Tips for Making the Perfect Crab Cake
Making the perfect crab cake is all about balance. You want to ensure that your cake is moist and tender on the inside while still having a crispy texture on the outside. To achieve this, it's crucial to consider the right ingredients, including using high-quality crab meat, adding just enough bread crumbs to bind the cake together without making it too dry or bready, and using the perfect blend of herbs and spices to bring out the flavors of the crab meat.
Variations of Crab Cakes for Different Tastes
Crab cakes are an adaptable dish, and there are ways to personalize them to your taste. Experimenting with different spices, herbs, and other ingredients can change the overall flavor profile of the cake. You can add some heat with chili peppers, some tang with lemon juice or vinegar, or some sweetness with brown sugar or honey.
How to Pair Crab Cakes with Side Dishes
Crab cakes make an excellent main dish for any meal, and there are plenty of side dishes that complement them. Some popular options include a fresh salad with a tangy vinaigrette, some creamy coleslaw, crusty bread, or a hearty soup. Alcohol pairings can range from light lagers, crisp white wines, or even dry stout beers.
Eating crab cakes is a delicious way to increase your protein and omega-3 intake while keeping your caloric intake in check.
5 FAQ about Crab Cakes
1. What is a crab cake made of?
A crab cake is typically made of lump crabmeat, bread crumbs, mayonnaise, mustard, and eggs, along with a variety of seasonings and spices.
2. How many calories are in a crab cake?
One cake (80 g) crab cake contains around 250 calories.
3. Are crab cakes healthy?
Crab meat is a good source of protein and several important nutrients, including vitamin B12, selenium, and omega-3 fatty acids. However, depending on how it's prepared, crab cake can be high in calories, fat, and sodium, which may not be ideal for those watching their weight or sodium intake.
4. How should I serve a crab cake?
Crab cakes can be eaten on their own as an appetizer or served as a main course alongside a salad, steamed vegetables, or rice. They're often garnished with lemon wedges, tartar sauce, or remoulade.
5. Are crab cakes gluten-free?
Crab cakes can contain bread crumbs, which can be a source of gluten. However, some recipes use gluten-free bread crumbs or substitute them with another ingredient, such as crushed rice crackers or cornmeal, to make them gluten-free.