PETE'S SEAFOOD Jonah Crab Cakes receive a FoodScore of 53/100 (Decent), primarily driven by its processed nature and moderate fat content, balanced by some beneficial micronutrients.
This product provides 8.8g of protein per 100g serving.
A serving contains 315.79mg of sodium per 100g, which is a moderate amount.
Compared to generic crab cakes, this SKU is classified as NOVA 3 (processed).
Consider portion control due to the 263.16 calories per 100g.
Scores +11 points above the other category average (42/100 across 979 foods).
Fiber
0g
0% of Daily Value
Protein
8.77g
18% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
315.79mg
14% of Daily Value
+
What it brings to the table
Protein (8.8g)+4
Micronutrients (Iron, Vitamin A)+4
−
What holds it back
Processed (NOVA 3)-5
Why it scores 53
PETE'S SEAFOOD Jonah Crab Cakes earned a FoodScore of 53 out of 100. This score reflects a balance of beneficial nutrients and aspects that contribute to a lower score. On the positive side, the product receives bonus points for its protein content, providing 8.77g per 100g, which can contribute to satiety. It also offers some micronutrients, specifically 14% DV for iron and 39% DV for Vitamin A per 100g. However, the product incurs penalties due to its classification as NOVA 3, indicating it is a processed food. Ingredients like mayonnaise (made with canola oil and egg yolk) and panko breadcrumbs (containing unbleached wheat flour and cane sugar) contribute to its processed nature and overall fat content. With 21.05g of total fat per 100g, including 2.63g of saturated fat, it's a moderate source of fat. The sodium content is 315.79mg per 100g, which is not excessively high but contributes to the overall profile. Compared to a generic unbranded crab cake, PETE'S SEAFOOD Jonah Crab Cakes share a similar nutritional framework, with the processing level being a key factor in its score.
Health benefits
What the nutrients in pete's seafood jonah crab cakes actually do for you, grounded in established dietary science.
Source of Protein
PETE'S SEAFOOD Jonah Crab Cakes provide 8.77g of protein per 100g. Protein is an essential macronutrient vital for muscle repair and growth, and it plays a role in numerous bodily functions. Including adequate protein in meals can contribute to feelings of fullness, which may help with appetite management. The wild-caught Jonah crab meat is the primary source of this protein.
Contains Iron
This product offers 2.53mg of iron per 100g, which is 14% of the Daily Value. Iron is a crucial mineral involved in oxygen transport throughout the body as a component of hemoglobin. It is also important for energy production and immune function. Including foods that contribute to iron intake can help support overall vitality and prevent deficiencies.
Provides Vitamin A
PETE'S SEAFOOD Jonah Crab Cakes contain Vitamin A, contributing 39% of the Daily Value per 100g. Vitamin A is a fat-soluble vitamin important for vision, immune function, and cell growth. While the exact source isn't specified, it likely comes from the crab meat itself or other ingredients. Consuming foods rich in Vitamin A supports these vital bodily processes.
PETE'S SEAFOOD Jonah Crab Cakes receive a FoodScore of 53/100 (Decent), primarily driven by its processed nature and moderate fat content, balanced by some beneficial micronutrients.
How to eat it
PETE'S SEAFOOD Jonah Crab Cakes are typically enjoyed as an appetizer, a light lunch, or part of a dinner entrée. They are often pan-fried or baked and served with a side dish. A common portion is two crab cakes, which is the declared serving size.
Pair with a large serving of non-starchy vegetables like a mixed green salad or steamed broccoli to boost fiber and micronutrient intake.
Consider baking or air-frying instead of pan-frying to reduce added fats from cooking oils.
Serve with a lemon wedge and fresh herbs instead of creamy sauces to keep the overall fat and calorie count lower.
Use as a protein component in a crab cake sandwich on a whole-wheat bun with plenty of lettuce and tomato.
Be mindful of the sodium content if consuming multiple crab cakes; balance with low-sodium foods throughout the day.
Things to keep in mind
Consumers should be aware that PETE'S SEAFOOD Jonah Crab Cakes contain several common allergens, including crab (shellfish), egg, and wheat, as listed in the ingredients. Individuals with sensitivities or allergies to these ingredients should avoid this product. The presence of soybean oil and canola oil in the mayonnaise means it contains omega-6 fatty acids, which are common in processed foods. While not inherently harmful, a balanced intake of omega-3 and omega-6 fatty acids is generally recommended. The product is also classified as NOVA 3, indicating it is a processed food, which may be a consideration for those aiming to minimize ultra-processed foods in their diet.
PETE'S SEAFOOD Jonah Crab Cakes scored 53/100, which is considered 'Decent' on FoodScore. This indicates it has some beneficial nutrients like protein, iron, and Vitamin A, but also contains moderate fat and is a processed food. It can fit into a balanced diet when consumed in moderation and paired with nutrient-dense foods.
How does PETE'S SEAFOOD Jonah Crab Cakes compare to other brands?
Compared to a generic unbranded crab cake, PETE'S SEAFOOD Jonah Crab Cakes are similar in their nutritional profile and processing level (NOVA 3). When considering other seafood options, it's generally more processed than a plain fillet of fish like Gorton's Grilled Salmon, which would typically score higher due to fewer added ingredients and lower fat content.
What is 'Panko Breadcrumbs' and how does it affect the nutrition?
Panko breadcrumbs are a type of breadcrumb made from unbleached wheat flour, cane sugar, yeast, and sea salt. In PETE'S SEAFOOD Jonah Crab Cakes, panko breadcrumbs contribute to the carbohydrate content and act as a binder. While not a significant source of added sugar, it is an ingredient that contributes to the product's classification as a processed food.
What is a reasonable portion size for these crab cakes?
The declared serving size for PETE'S SEAFOOD Jonah Crab Cakes is two ounces, which is approximately one crab cake. This portion provides 263.16 calories and 8.77g of protein per 100g. To manage calorie and sodium intake, sticking to the recommended serving size or pairing with a large portion of vegetables is advisable.
Can I freeze PETE'S SEAFOOD Jonah Crab Cakes?
Yes, if purchased frozen, PETE'S SEAFOOD Jonah Crab Cakes should be kept frozen until ready to cook. If you have leftovers after cooking, it is generally safe to freeze them, provided they are cooled quickly and stored in an airtight container. Always follow the manufacturer's specific storage and reheating instructions on the packaging for best quality and safety.