Imitation crab has long been the punching bag of the seafood world. People call it fake, bland, even mysterious—but most of what you’ve heard? Total myths.
As someone who’s eaten it straight from the fridge, baked it into casseroles, and yes, tried it in sushi, I’m here to set the record straight.
It’s time to uncover the surprising truth about this misunderstood seafood stand-in.
1. It’s Made Of Plastic
That rumor spread faster than a pot of boiling water. Imitation crab is made from surimi, a paste made by grinding white fish like pollock into a smooth base.
From there, it’s seasoned, shaped, and dyed to resemble crabmeat. Not exactly artisanal, but definitely not synthetic.
2. It Contains No Real Seafood
Seafood haters might want to sit down—there is real fish in imitation crab. The base is often Alaskan pollock, one of the most widely harvested fish on the planet.
It’s blended with egg whites, starch, and sometimes a bit of crab extract. So yes, it swims.
3. It’s More Processed Than Hot Dogs
Let’s not pretend hot dogs are a gold standard of purity. While imitation crab is processed, it’s not some Frankenstein meat substitute.
It contains fewer preservatives than most deli meats and a simpler ingredient list than many frozen meals. Read the label—it’s not a crime scene.
4. It’s Bad For You
Calories are low. Protein’s in there. Fat? Barely. Sure, it’s not as nutrient-rich as real crab, but calling it “bad” ignores its accessibility and convenience.
As with anything, it depends what you’re pairing it with—drench it in mayo, and yeah, things change.
5. It’s Only Used In Cheap Sushi
Next time you grab a California roll, remember: it helped introduce sushi to America. And it’s still in high-end fusion rolls for a reason.
I’ve seen chefs torch it, dress it in spicy aioli, and serve it like it cost twice the price. It’s earned its spot.
6. It’s Full Of Fake Flavorings
That briny, slightly sweet flavor? Not fake—just subtle. Most of it comes from the fish base, with a bit of crab extract and salt added for depth.
There are no mystery chemicals or artificial crab perfume. It’s mild, but versatile.
7. It’s Loaded With Fillers And Starch
Yes, starch is part of the mix—it gives that bouncy texture. But saying it’s “loaded” ignores the actual ratio.
The bulk is still fish, and many brands now cut down on fillers to improve quality. If you’re worried, just check for high-end surimi labels.
8. It’s High In Mercury
That’s a crabby myth. Imitation crab is made from low-mercury fish like pollock, which is regularly tested and considered safe, even for kids.
You’re more likely to get mercury from a big tuna steak than a crab stick.
9. It’s Not Safe For Pregnant People
Pregnant? Don’t panic. As long as it’s pasteurized and served fully cooked (which it almost always is), it’s generally safe.
Unlike raw seafood, imitation crab doesn’t come with the same risks. Still, always double-check the label and ask your doctor.
10. It Can’t Be Cooked
Ever toss it into a bubbling pot of ramen or fry it until crispy golden on the edges? You absolutely can cook it, just gently.
High heat for too long dries it out, but a little steam, bake, or sauté works wonders.
11. It’s The Same As Fake Crab Sticks
Not all surimi is created equal. What you see in supermarket sticks is just one form.
I’ve tried thick cuts, shredded crab blends, and even “chunks” that mimic real claw meat. There’s more variety than most people realize.
12. It’s Made From Leftover Fish Scraps
Fish scraps? Try lean, quality white fish fillets, often the same used in fish sticks or filets.
Surimi manufacturers rely on clean cuts to get that smooth, neutral base. The process is efficient, not trashy.
13. It’s Always Cheaper Than Real Crab
It used to be. But with inflation and seafood scarcity, the price gap is closing. High-quality imitation crab can actually cost more than canned crab or low-end lump.
It depends where you’re shopping and what you’re getting.
14. It Has No Nutritional Value
Not true. It has protein, omega-3s, and fewer calories than many other proteins. Sure, it lacks the punch of real crab or salmon, but it’s far from junk.
Toss it in a salad, stir it into eggs, and you’ve got a quick protein boost.
15. It’s Not Allowed In Restaurants That Serve Real Crab
There’s no rulebook banning imitation crab from fine dining. Many chefs choose it for texture, color, or creative dishes, not because they’re cutting corners.
It even appears in upscale fusion spots—like crab rangoons and sushi burritos—with flair.