Surimi – Nutritional Overview
Surimi, a versatile and popular seafood product, is typically made from white-fleshed fish like Alaskan pollock, finely ground and processed into a paste. It is often used in a variety of dishes, including sushi, seafood salads, and as a substitute for crab meat in various recipes. Known for its mild flavor and smooth texture, surimi is an excellent option for those seeking a lower-calorie, high-protein ingredient.
Nutritional Information for Surimi (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 99 kcal |
| Protein | 15.18 g |
| Total Fat | 0.9 g |
| Saturated Fat | 0.191 g |
| Carbohydrates | 6.85 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 9 mg |
| Iron | 0.26 mg |
| Magnesium | 43 mg |
| Phosphorus | 282 mg |
| Potassium | 112 mg |
| Sodium | 143 mg |
| Zinc | 0.33 mg |
| Copper | 0.032 mcg |
| Manganese | 0.011 mg |
| Selenium | 28.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.02 mg |
| Riboflavin (B2) | 0.021 mg |
| Niacin (B3) | 0.22 mg |
| Vitamin B6 | 0.03 mg |
| Folate | 2 mcg |
| Vitamin B12 | 1.6 mcg |
| Vitamin A | 20 mcg |
| Vitamin E | 0.63 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Surimi is typically made from fish, and while it is generally considered safe for those without specific seafood allergies, individuals with fish allergies should avoid consuming surimi. Additionally, some surimi products may contain additives like starch or coloring agents, so it’s essential to check the label if you’re sensitive to gluten or other ingredients.
Dietary Preferences
Surimi can be part of various dietary plans, including:
- Low-Calorie Diets: With only 99 kcal per 100g, surimi is an excellent option for those watching their calorie intake.
- High-Protein Diets: Surimi offers 15.18 grams of protein, making it an ideal choice for people looking to boost their protein consumption without the added fat.
- Low-Fat Diets: Surimi is very low in total fat (only 0.9g) and saturated fat (0.191g), making it suitable for low-fat dietary preferences.
- Gluten-Free: While surimi itself is gluten-free, always check the product label for potential gluten additives.
- Diabetic-Friendly: The low carbohydrate content (6.85g) makes surimi an option for those managing their blood sugar levels.
Culinary Tips
Surimi is incredibly versatile in cooking. Here are a few ways to incorporate it into your meals:
- Sushi Rolls: Use surimi as a substitute for crab or other seafood in sushi rolls for a budget-friendly option.
- Seafood Salad: Combine surimi with mayo, lemon, celery, and herbs to make a delicious and refreshing seafood salad.
- Stir-Fries and Casseroles: Add surimi to stir-fries, casseroles, or soups for a quick protein boost and mild seafood flavor.
- Dips: Surimi works well in seafood dips, where its texture mimics traditional crab meat in creamy spreads.
Conclusion
Surimi is a nutritious, affordable, and highly versatile seafood option that fits a variety of dietary preferences. With its high protein content and low calorie and fat profile, it makes for an excellent addition to balanced meals. Whether used in salads, sushi, or stir-fries, surimi offers a convenient way to enjoy seafood without the high cost of fresh fish. Always ensure you’re aware of any added ingredients, especially if you have specific allergies, and enjoy this delightful ingredient in a multitude of dishes.
