Surimi

Seafood

Item Rating: 67/100

1 serving (135 grams) contains 128 calories, 10.3 grams of protein, 0.6 grams of fat, and 20.2 grams of carbohydrates.

Nutrition Information

1 cup (135g)

Calories		128.2
% Daily Value*
Total Fat		0.6 g	0%
	Saturated Fat	0.3 g	1%
	Polyunsaturated Fat	0.2 g
Cholesterol		27 mg	9%
Sodium		714.1 mg	31%
Total Carbohydrates		20.2 g	7%
	Dietary Fiber	0.7 g	2%
	Sugars	8.4 g
protein		10.3 g	20%
Vitamin D		0 mcg	0%
Calcium		17.6 mg	1%
Iron		0.5 mg	2%
Potassium		121.5 mg	2%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Surimi Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

Source of Calories

Fat: 5 cal (4.2%)

Protein: 41 cal (32.3%)

Carbs: 80 cal (63.4%)

About Surimi

Surimi is a Japanese culinary innovation originating from the process of mincing and refining whitefish, such as pollock or cod, into a paste. It is widely used in Asian cuisine, especially in sushi, salads, and soups. Surimi is low in calories and fat, offering approximately 95 calories per 100 grams. It is a moderate source of protein (7.62g per 100 grams), making it suitable for those seeking lean protein options. While it contains minimal fiber, calcium, and iron, surimi is often fortified during production to enhance its nutritional content. Its mild taste and versatile texture contribute to its popularity in various dishes globally.

Health Benefits

• Supports muscle health due to 7.62g of protein per 100 grams, aiding growth and repair.
• Low in fat (0.46g per 100 grams), making it a heart-healthy protein option.
• Contains iron (0.39mg per 100 grams), which contributes to red blood cell function and oxygen transport.

Dietary Considerations

Allergens: Contains fish, shellfish (if flavored with seafood additives), wheat (if processed with flour), soy (if flavored with soy-derived ingredients)

Suitable for: Low-fat diets, low-calorie diets

Not suitable for: Gluten-free diets (if wheat additives present), plant-based/vegan diets, individuals with fish or shellfish allergies

Selection and Storage

Store surimi in the refrigerator at or below 4°C (39°F) and consume it within its expiry date. If frozen, thaw under refrigeration and avoid refreezing.

Common Questions About Surimi Nutrition

Is surimi high in protein?

Surimi contains 7.62 grams of protein per 100-gram serving, making it a decent source of protein. However, compared to other protein-rich foods like fish or chicken, its protein content is relatively moderate.

Can I eat surimi on a keto diet?

Surimi is not ideal for a keto diet due to its carbohydrate content, which is 15 grams per 100 grams. The added sugar (6.25 grams) also makes it unsuitable for those strictly limiting carbs.

What are the health benefits or concerns of eating surimi?

Surimi provides protein and low fat (0.46 grams) but is relatively high in sodium, containing 529 mg per 100 grams, which may be a concern for those monitoring salt intake. Additionally, its added sugars and artificial flavoring may make it less desirable for a completely clean diet.

How much surimi should I eat in one serving?

A typical serving of surimi is around 100 grams, which provides 95 calories. It can be a good option for a light snack or meal addition. Pair it with vegetables or whole grains to create a more balanced dish.

How does surimi compare to fresh fish in nutrition?

Compared to fresh fish, surimi generally has less protein (7.62 grams vs. ~20 grams for many fish) and is higher in carbohydrates due to added starches and sugars. Fresh fish also contains more natural omega-3 fats, while surimi is very low in fat (0.46 grams). Surimi, however, is more convenient and shelf-stable.

Data Sources & Scientific References

1. USDA FoodData - Surimi Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →