Crab Rangoon is a popular Chinese-American appetizer consisting of a creamy crab and cheese filling wrapped in a crispy wonton wrapper. With its rich, savory filling and crispy exterior, it’s easy to see why crab Rangoon is such a hit at Chinese restaurants and takeout joints across the United States.
However, many health-conscious diners may be wondering – are crab Rangoons high in carbs? With the creamy filling and crispy wrapper, it would be easy to assume that these scrumptious dumplings are packed with carbohydrates. But what do the nutrition facts actually show?
The Carb Content of Crab Rangoon
To determine if crab Rangoons are high in carbs, we need to take a closer look at their nutrition facts and ingredients. The main components of a crab Rangoon are:
- Wonton wrapper
- Imitation crab meat
- Cream cheese
- Green onions
- Garlic powder
- Salt
- Pepper
Let’s break down the carb content of each ingredient:
Wonton Wrappers
Wonton wrappers are made from wheat flour, which contains carbohydrates. A single wonton wrapper contains approximately:
- Calories: 35
- Total Carbs: 7g
- Fiber: 0g
- Net Carbs: 7g
Cream Cheese
Cream cheese is relatively low in carbs:
- Calories: 50
- Total Carbs: 1g
- Fiber: 0g
- Net Carbs: 1g
Imitation Crab Meat
Imitation crab is made from fish and starch and contains a few more carbs than real crab meat:
- Calories: 45
- Total Carbs: 3g
- Fiber: 0g
- Net Carbs: 3g
Green Onions
Green onions are very low in net carbs:
- Calories: 5
- Total Carbs: 1g
- Fiber: 0.5g
- Net Carbs: 0.5g
Garlic powder and other seasonings contain minimal carbohydrates.
Net Carbs in Crab Rangoon
Adding up the net carbs in a single crab Rangoon gives us:
- Wonton wrapper: 7g
- Cream cheese: 1g
- Imitation crab: 3g
- Green onions: 0.5g
So the total net carbs in one crab Rangoon comes out to approximately 11.5g.
Are 11.5g of Net Carbs High?
Whether 11.5g of net carbs is considered high or low depends on your dietary needs:
- For a standard 2,000 calorie diet, the recommended daily carb intake is about 225-325g. So at 11.5g per piece, crab Rangoon would contain a relatively small portion of your total daily carbs.
- For low-carb and ketogenic diets, where net carbs are restricted to 20-50g per day, one or two crab Rangoon would represent a substantial carb load.
The number of crab Rangoons typically served as an appetizer also factors in. At a restaurant, a crab Rangoon appetizer may contain 6-12 pieces. So an entire appetizer portion could contain up to 115-150g of net carbs – significantly higher than a single dumpling.
Strategies to Reduce Carbs in Crab Rangoon
If you want to enjoy crab Rangoon but are watching your carb intake, here are some tips to reduce the carbs:
- Use lettuce wraps instead of wonton wrappers
- Choose wrappers made with almond flour, coconut flour, or cauliflower rice
- Replace the cream cheese with mascarpone or ricotta cheese
- Use real lump crab meat instead of imitation
- Cut back on portion size – stick to 1-2 pieces
- Increase veggies like green onion, celery, and bell pepper
Implementing some of these swaps can help lower the net carbs in crab Rangoons, especially if you are limiting your daily carb intake.
Crab Rangoon Nutrition Facts
Here is the full nutrition breakdown for a standard crab Rangoon containing a 3-inch wonton wrapper and 1 oz of filling:
| Nutrition Facts | Per 1 Rangoon |
|---|---|
| Calories | 105 |
| Fat | 4g |
| Saturated Fat | 2g |
| Trans Fat | 0g |
| Cholesterol | 15mg |
| Sodium | 326mg |
| Carbohydrates | 11g |
| Fiber | 0.5g |
| Sugar | 0.5g |
| Protein | 4g |
High Carb Alternatives
If you are looking for an appetizer with more carbs, consider these alternatives:
- Potstickers – The doughier wrapper means more carbs. 9-12g net carbs each.
- Egg rolls – The thick egg roll wrapper pushes this appetizer into high-carb territory. 20-30g net carbs each.
- Samosas – A fried pastry shell makes these Indian dumplings higher in carbs. 15-20g per samosa.
- Spring rolls – The rice paper wrapper contains more carbs than wonton wrappers. 12-15g net carbs each.
While crab Rangoon are lower in carbs than these alternatives, the others can also be enjoyed in moderation as part of a balanced diet.
Crab Rangoon and Diabetes
For people with diabetes monitoring their carbohydrate intake, crab Rangoon can potentially fit into a healthy diet when eaten in moderation. Here are some tips for diabetics enjoying crab Rangoon:
- Limit to 1-2 Rangoon as part of a mixed appetizer plate
- Pair with a low-carb salad or vegetable dish
- Account for the carbs in your meal plan for the day
- Opt for low-carb swaps when possible
- Watch your portion of high-carb dipping sauces
- Request brown rice vinegar or low-sugar dipping sauce
As with any food, it’s important for diabetics to be mindful of serving sizes and make room for the carbohydrates from crab Rangoon when planning out daily meal carbohydrate totals.
Keto-Friendly Crab Rangoon Recipe
Here is a recipe for lower-carb crab Rangoon, perfect for keto and low-carb diets:
Ingredients
- 10 large collard green leaves
- 4 ounces lump crab meat, drained and flaked
- 4 ounces cream cheese
- 1/4 cup finely diced green onion
- 1 small garlic clove, minced
- 1 teaspoon lemon juice
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
Instructions
- Steam or microwave collard green leaves until soft and pliable, about 1-2 minutes. Set aside.
- In a bowl, combine crab meat, cream cheese, green onion, garlic, lemon juice, salt and pepper. Mix until evenly combined.
- Place about 2 tablespoons of filling onto the edge of a collard green leaf. Roll up burrito style, tucking the sides in. Repeat with remaining ingredients.
- Place crab rangoon on a baking sheet lined with parchment. Freeze for 1 hour or up to overnight.
- When ready to serve, bake frozen crab rangoon at 400°F for 10-15 minutes until heated through. Serve warm with low-carb dipping sauce.
Nutrition
This recipe makes 10 crab rangoons. Each serving contains:
- 50 calories
- 2.5g fat
- 1g net carbs
- 4g protein
Are Crab Rangoons Keto?
With only 1g of net carbs per dumpling, these keto crab rangoon are definitely keto-friendly! You can enjoy several rangoon on the keto diet while still keeping carbs low for ketosis.
Some key points about crab rangoon on keto:
- Use very low-carb wrappers like collard greens or almond flour
- Avoid sweet dipping sauces
- Pair with low-carb sides like steamed veggies
- Limit your portion to 3-6 rangoons
By making smart swaps and watching portions, crab rangoon can absolutely be enjoyed as an occasional treat on a well-formulated ketogenic diet.
Crab Rangoon FAQs
Here are answers to some frequently asked questions about crab Rangoon:
Are crab Rangoons fried?
Most crab Rangoons are deep-fried until the wonton wrappers are crispy on the outside. However, they can also be baked or pan-fried instead to reduce oil and fat.
What is inside a crab Rangoon?
The filling is made from a mixture of imitation crab meat, cream cheese, garlic powder, green onions, and seasoning. Some recipes may add extras like ricotta or water chestnuts.
How many carbs are in 1 crab Rangoon?
An average crab Rangoon contains around 11-13g of net carbs per piece.
Are crab Rangoons Chinese?
No, crab Rangoon was invented in America and is considered Chinese-American fusion cuisine. It’s not an authentic Chinese dish.
What do you dip crab Rangoons in?
Popular dipping sauces for crab Rangoon include duck sauce, sweet & sour sauce, plum sauce, and low-carb options like soy sauce, rice vinegar, and sriracha.
Conclusion
Crab Rangoon are moderately high in carbohydrates, with about 11-13g net carbs per piece. The wheat-based wonton wrapper contributes most of these carbs. For low-carb diets, enjoyment of crab Rangoon should be limited to 1-2 pieces and paired with low-carb sides. Overall, crab Rangoon can be incorporated into a healthy diet with appropriate portion sizes.