# Crab Stick Calories Singapore: The Sodium Story

> Crab stick is 97 kcal and 683mg sodium per 100g (HPB). Genuinely low-calorie and high-protein, but the sodium is high for something that feels light.

*By the NutriKaki Team · Data sourced from HPB Singapore · Published August 2026*

Crab stick — the pink-and-white imitation crab meat made from surimi (processed white fish) — turns up everywhere in Singapore: rolled into sushi, sliced into yong tau foo, tossed through salads, or eaten straight from the pack as a snack. It has a reputation as a "light" food, and on calories alone, that reputation holds up. HPB Singapore's food composition database lists steamed crab stick at just 97 calories per 100g.

But calories aren't the whole story. The same 100g also carries 683mg of sodium — high for something that looks and feels this light. This guide breaks down what crab stick actually costs by the gram, translates that into a real pack size, and explains why the sodium number deserves more attention than the calorie count.

## Crab Stick Calories at a Glance

2-3 Sticks (~35g)

kcal (estimated)

34

5-6 Sticks (~75g)

kcal (estimated)

73

100g (HPB reference)

kcal / 100g

97

A pack of crab sticks is usually 2-3 sticks, roughly 30-40g total — our own real-world estimate, not HPB data. A yong tau foo bowl with more pieces added lands around 5-6 sticks (~75g).

## Full Nutrition Breakdown: Per 100g vs a Typical Pack

| Nutrient | Per 100g (HPB, steamed) | Per pack (2-3 sticks, ~35g) |
| --- | --- | --- |
| **Calories** | **97 kcal** | **~34 kcal** |
| Protein | 11.2g | ~3.9g |
| Total fat | 0.3g | ~0.1g |
| Saturated fat | trace | trace |
| Carbohydrate | 12.3g | ~4.3g |
| Fibre | 1.9g | ~0.7g |
| **Sodium** | **683mg** | **~239mg** |

The pack column is a straight scale-down of HPB's per-100g figures based on our own portion estimate.

> **The protein-to-calorie ratio is genuinely good.** 11.2g of protein for only 97 calories is a strong ratio compared to most fried hawker items — crab stick earns its "light" reputation on the calorie side.

## The Sodium Story: Why "Light" Doesn't Mean Low-Salt

683mg of sodium per 100g is a lot for a food this low in calories. To put it in perspective: a commonly cited daily sodium guideline is around 2,000mg, and 100g of crab stick alone — well under a full meal's worth of food — already accounts for roughly a third of that. Even a small pack of 2-3 sticks (~35g) carries an estimated 239mg, and once crab stick is piled into a yong tau foo bowl with several pieces plus a savoury broth, the sodium adds up far faster than the calorie count would suggest.

This is typical of processed surimi products — the sodium comes from the salt and seasoning used to bind and flavour the shredded fish paste, not from the crab flavour itself. It's not a reason to avoid crab stick, but it is a reason to stop treating it as a "free" low-calorie food if you're also watching your salt intake.

> **Calorie-light does not mean sodium-light.** Gram for gram, crab stick has more sodium than many dishes people actively avoid for being "too salty" — it just doesn't look that way because the portions are small.

## Getting the Most Out of Crab Stick

- **✅ Use it as a lean protein add-on** 11.2g protein per 100g for only 97 kcal is a solid ratio. *(Benefit: high protein-to-calorie ratio)*
- **✅ Pair with fresh vegetables** Balances the sodium with fibre-rich, low-sodium volume. *(Balance: dilutes sodium load)*
- **⚠️ Watch the yong tau foo broth** Crab stick's sodium stacks with an already-salty soup base. *(Awareness: sodium adds up fast)*
- **⚠️ Don't assume "light" means low-salt** 683mg sodium per 100g is high relative to its 97 kcal. *(Check: sodium, not just calories)*

📖 **Track it:** full HPB nutrition breakdown on the [Crab stick nutrition page](https://nutrikaki.com/nutrition/crab-stick) — log your exact portion on NutriKaki.

📖 **Related:** Crab stick's sodium number isn't unusual for Singapore hawker food — see how it stacks up against other dishes in — [Singapore Hawker Food Sodium: Worst Dishes Ranked](https://nutrikaki.com/blog/sodium-hawker-food-singapore). Looking for more lean protein options to build a meal around? Read — [High-Protein Hawker Dishes Singapore](https://nutrikaki.com/blog/high-protein-hawker-guide).

## Frequently Asked Questions

**How many calories are in crab stick?**

HPB data puts crab stick (imitation crab meat / surimi) at 97 calories per 100g, steamed. A typical pack of 2-3 sticks weighs roughly 30-40g by our own real-world estimate, which works out to around 30-40 calories — genuinely one of the lightest items you'll find in a sushi spread or yong tau foo bowl.

**Is crab stick high in sodium?**

Yes, and it's the real story here. HPB data shows 683mg of sodium per 100g — high for a food that seems light. Even a small 2-3 stick pack (30-40g) carries roughly 200-275mg of sodium by our estimate, and a yong tau foo bowl with more pieces added can push well past that.

**Is crab stick a good source of protein?**

For its calorie count, yes. Crab stick has 11.2g of protein per 100g against only 97 calories, a strong protein-to-calorie ratio compared to most fried hawker items. It's not a complete protein powerhouse like fish or chicken breast, but it's a reasonable lean addition to a bowl or salad.

*Nutrition data sourced from the Health Promotion Board (HPB) Singapore food composition database. Calorie values are approximate and vary by brand, preparation and portion size. This article is for general wellness information only and does not constitute medical or dietary advice. Consult a registered dietitian for personalised nutrition guidance. Nutrition data referenced in this article is used under licence from the Health Promotion Board (HPB) of Singapore and may not be redistributed, republished, or reused commercially without NutriKaki's prior written permission.*

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Full article: https://nutrikaki.com/blog/crab-stick-calories-singapore