POLAR WHITE CRAB MEAT scores 54/100 (Decent) on FoodScore, primarily due to its significant protein content, though its NOVA 3 classification as a processed food impacts its overall score.
POLAR WHITE CRAB MEAT achieves a FoodScore of 54/100, placing it in the Decent category.
A serving provides 16.1g of protein per 100g, contributing positively to its nutritional profile.
The product contains 354.84mg of sodium per 100g, which is a moderate amount.
This product is classified as NOVA 3 (processed), similar to other canned seafood options.
Consider rinsing the crab meat before use to potentially reduce its sodium content.
Scores +12 points above the other category average (42/100 across 979 foods).
Fiber
0g
0% of Daily Value
Protein
16.1g
32% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
354.84mg
15% of Daily Value
+
What it brings to the table
Protein (16.1g)+10
−
What holds it back
Sodium (354.8mg)-1
Processed (NOVA 3)-5
Why it scores 54
POLAR WHITE CRAB MEAT receives a FoodScore of 54 out of 100, indicating it is a decent option within the FoodScore framework. The primary positive contributor to its score is its protein content, providing 16.1g per 100g, which earns a bonus. However, the product's classification as NOVA 3, meaning it is a processed food, incurs a penalty of 5 points. While the ingredient list is relatively short, including water, salt, citric acid, sodium metabisulfite, and sugar, the presence of sodium metabisulfite as a preservative contributes to its processed status. The sodium content at 354.84mg per 100g also leads to a minor penalty. Compared to generic unbranded crab meat, this POLAR product's processing and added ingredients like sodium metabisulfite are key differentiators, influencing its score.
Health benefits
What the nutrients in polar white crab meat actually do for you, grounded in established dietary science.
Good Source of Protein
POLAR WHITE CRAB MEAT is a good source of lean protein, offering 16.1g per 100g serving. Protein is essential for muscle repair, growth, and overall satiety, making this product a valuable component for those looking to increase their protein intake. Incorporating this crab meat into meals can help meet daily protein requirements without adding significant fat or calories.
Provides Essential Minerals
This crab meat contributes to your intake of certain essential minerals, notably providing 10% DV for calcium per 100g. Calcium is crucial for bone health and various bodily functions. While not a primary source of all minerals, the presence of calcium and a small amount of iron (3% DV) can support overall nutritional needs as part of a varied diet.
Low in Fat and Calories
POLAR WHITE CRAB MEAT is notably low in total fat and calories, with 0g of total fat and only 73.06 calories per 100g. This makes it a suitable option for individuals managing their calorie intake or looking for lean protein sources. Its low-fat profile can support heart-healthy eating patterns when incorporated into balanced meals.
POLAR WHITE CRAB MEAT scores 54/100 (Decent) on FoodScore, primarily due to its significant protein content, though its NOVA 3 classification as a processed food impacts its overall score.
How to eat it
Canned crab meat like POLAR WHITE CRAB MEAT is a convenient ingredient often used in salads, sandwiches, and pasta dishes. A common portion size is 0.5 cup, which is approximately 100g. It's a quick way to add protein to meals without extensive preparation.
Combine with fresh vegetables and a light vinaigrette for a quick and protein-rich salad.
Use in crab cakes or seafood pasta sauces, ensuring to account for its sodium content in the overall recipe.
For a lower sodium option, consider rinsing the crab meat under cold water before use.
Pair with whole grains and legumes to create a more balanced and fiber-rich meal.
Store any unused portion in an airtight container in the refrigerator and consume within a few days.
Things to keep in mind
The ingredient list for POLAR WHITE CRAB MEAT includes sodium metabisulfite, a preservative. While generally recognized as safe, some individuals, particularly those with asthma or sulfite sensitivity, may experience adverse reactions. The product also contains salt, contributing to its sodium content, which individuals monitoring their sodium intake should be mindful of. As a seafood product, it is an allergen for those with shellfish allergies. Always check the label for specific allergen information and consult a healthcare professional if you have concerns about food sensitivities or allergies.
POLAR WHITE CRAB MEAT can be a part of a healthy diet, particularly due to its high protein content and low fat. However, its NOVA 3 classification as a processed food and the presence of sodium metabisulfite mean it's not an unprocessed whole food. It's best consumed in moderation and balanced with other whole foods.
How does POLAR WHITE CRAB MEAT compare to fresh crab meat?
Compared to fresh, unbranded crab meat, POLAR WHITE CRAB MEAT is a more convenient option but is classified as processed (NOVA 3) due to added ingredients like water, salt, and sodium metabisulfite. Fresh crab meat typically offers a purer form without these additions, though its shelf life is much shorter. For example, a brand like Phillips Crab Meat also offers canned options with similar processing levels.
What is sodium metabisulfite and why is it in this product?
Sodium metabisulfite is a preservative used in POLAR WHITE CRAB MEAT to maintain its freshness and prevent spoilage. It helps to extend the shelf life of the product. While safe for most, individuals with sulfite sensitivities should be aware of its presence.
What is a reasonable portion size for POLAR WHITE CRAB MEAT?
A reasonable portion size is 0.5 cup, which is approximately 100g. This amount provides a significant 16.1g of protein and 354.84mg of sodium. Adjust your portion based on your individual dietary needs and the overall sodium content of your meal.
Can I use POLAR WHITE CRAB MEAT in hot dishes?
Yes, POLAR WHITE CRAB MEAT can be used in hot dishes such as pasta, casseroles, or soups. It is already cooked, so it only needs to be heated through. Be mindful of overcooking to maintain its texture and flavor.