Crab rangoons are a popular Chinese-American appetizer consisting of a crispy wrapper filled with a creamy crab and cream cheese filling. Known by various names like crab puffs, crab rangoon puffs, or crab cheese wontons, these crispy golden treats are a beloved menu item at Chinese restaurants across America.
But how many calories are actually in one crab rangoon? The calorie count can vary substantially depending on the size of the rangoon and what ingredients it contains. In this comprehensive article, we’ll analyze the average nutrition facts and calories for different types of crab rangoons to give you a better idea of their calorie content. We’ll also look at ways you can adjust the calories by altering portion sizes or preparation methods.
So if you love crab rangoons but want to keep your calorie intake in check, keep reading to learn more about the calorie count and nutrition facts for this popular appetizer.
Calories in Crab Rangoon Based on Different Fillings
The number of calories in a crab rangoon depends heavily on what ingredients are used in the filling. Here is an overview of the typical calorie range for crab rangoon based on different filling ingredients:
Crab and Cream Cheese
The classic filling for crab rangoons consists of crab meat and cream cheese. A single 2-inch rangoon filled with a 50/50 mixture of crab and cream cheese provides around:
– 70-90 calories
The cream cheese contributes the majority of calories, providing about 50 calories per tablespoon. The crab meat adds another 20-30 calories.
Crab and Imitation Crab
Many restaurants use a filling made with a combination of real crab and imitation crab meat, like surimi. The calorie count of imitation crab is similar to real crab, providing about 20-30 calories per ounce.
So a 2-inch rangoon filled with a mix of 50% real crab and 50% imitation crab would contain about:
– 70-90 calories
The slightly lower end of the range reflects the lower calorie amount of imitation crab compared to real crab.
All Imitation Crab
Rangoons made with 100% imitation crab meat as the filling will be on the lower end for calories:
– 60-80 calories per 2-inch rangoon
Again, the exact calorie count depends on the amount of imitation crab meat stuffed into each rangoon. But without the addition of real crab or cream cheese, the calorie total will be lower.
Shrimp and Cream Cheese
Some restaurants offer crab rangoons filled with shrimp instead of crab. Shrimp is slightly lower in calories than crab, with about 30 calories per ounce.
A 2-inch rangoon with a 50/50 shrimp and cream cheese filling will contain around:
– 65-85 calories
So shrimp rangoons are very close in calories to classic crab and cream cheese rangoons. The cream cheese still provides the majority of the calories either way.
Vegetable and Cream Cheese
For a low-calorie rangoon option, some places use a vegetable and cream cheese filling without any crab or shrimp. Options may include:
– Chopped cabbage
– Shredded carrots
– Bean sprouts
– Green onions
This type of veggie rangoon will have about:
– 50-70 calories
The veggies provide very minimal calories. So the cream cheese filling makes up almost all the calories in a veggie rangoon.
Calories Based on Rangoon Wrapper
In addition to the filling, the wrapper or dough used to encase the rangoon also impacts its calorie total. Here’s an overview of how different rangoon wrappers compare:
Standard Fried Wonton Wrappers
The traditional wrapper used to make crab rangoons is a thin, crispy fried wonton wrapper. These provide about:
– 15-25 calories per wrapper
So a single 2-inch rangoon made with a typical fried wonton wrapper will have 15-25 calories from the wrapper itself.
Baked Wonton Wrappers
Some restaurants bake their crab rangoons instead of frying them. This reduces the calorie content of the wrapper slightly.
A baked wonton wrapper accounts for about:
– 10-15 calories
So baking can shave off about 5-10 calories compared to frying.
Egg Roll Wrappers
Using a larger egg roll wrapper instead of a wonton wrapper will increase the calorie count. A standard egg roll wrapper contains about:
– 30-40 calories
So rangoons made with egg roll wrappers tend to be higher in calories compared to ones made with thinner wonton wrappers.
Rice Paper Wrappers
For the lowest calorie option, look for crab rangoons made with rice paper wrappers. These translucent wrappers are very low in calories:
– 5-10 calories per wrapper
So rice paper rangoons have far fewer calories contributed by the wrapper itself.
Calories Based on Rangoon Size
In addition to the filling and wrapper ingredients, the size of the rangoon also directly correlates to its calorie content.
Some typical crab rangoon sizes include:
2-Inch Rangoon
This is the standard size you’ll often see on restaurant menus. As outlined earlier, a 2-inch rangoon typically provides around 70-90 calories.
1-Inch Mini Rangoon
Smaller 1-inch rangoons are lower in calories. They contain about half the filling of a 2-inch rangoon. A 1-inch mini rangoon has around:
– 35-45 calories
3-Inch Jumbo Rangoon
Large 3-inch crab rangoons are also an option at some restaurants. With double the filling of a 2-inch rangoon, they contain about:
– 140-180 calories
1 Ounce (28 Gram) Rangoon
Instead of listing crab rangoons by size in inches, some restaurants list them by weighed portions in ounces. A 1-ounce (28 gram) rangoon provides approximately:
– 80-100 calories
This is similar to a standard 2-inch rangoon.
Number of Calories in a Full Serving
Crab rangoons are usually served as an appetizer in a full order containing multiple pieces. The total calories in a full serving depends on the quantity.
Some typical serving sizes and their calorie totals include:
6 Pieces
A 6-piece order of 2-inch crab rangoons contains around:
– 420-540 calories
8 Pieces
For an 8-piece serving, you’ll get approximately:
– 560-720 calories
12 Pieces
A larger 12-piece order provides about:
– 840-1,080 calories
1 Pound
If measured by weight instead of pieces, one pound of crab rangoons equals:
– 1,280-1,600 calories
This accounts for 16-20 rangoons.
So the more crab rangoons you eat, the more calories you’ll consume. Stick to a smaller 6-8 piece serving to keep calories under control.
Ways to Reduce Calories in Crab Rangoons
Here are some easy ways you can reduce the calorie count when enjoying crab rangoons:
– Choose smaller 1-inch rangoons instead of larger 2-3 inch ones.
– Select veggie or imitation crab rangoons instead of ones filled with real crab and cream cheese.
– Opt for rangoons prepared with rice paper wrappers rather than fried wonton wrappers.
– Request baked crab rangoons instead of fried ones.
– Ask for steamed or pan-fried rangoons instead of deep fried.
– Enjoy rangoons as an appetizer and opt for lower calorie main dishes.
– Portion out just 6-8 rangoons as your serving instead of the full plate.
– Dip rangoons in mustard sauce instead of sweet and sour sauce to save calories.
– Balance out rangoons by including lower cal sides like steamed veggies.
With smart customizations and proper portioning, you can still enjoy these crispy crab-filled appetizers while minding your daily calorie intake.
Nutrition Facts for Crab Rangoons
Now that we’ve covered the calorie content, let’s take a look at the full nutrition facts for crab rangoons.
The nutrition information can vary based on the specific ingredients and preparation. But here is an overall look at the nutrients found in a typical 2-inch fried crab rangoon with a crab and cream cheese filling (70 calories):
| Nutrient | Amount |
|---|---|
| Total Fat | 4 g |
| Saturated Fat | 2 g |
| Trans Fat | 0 g |
| Cholesterol | 15 mg |
| Sodium | 125 mg |
| Total Carbohydrates | 7 g |
| Dietary Fiber | 0 g |
| Sugar | 0 g |
| Protein | 2 g |
As you can see, crab rangoons are high in fat and cholesterol due to ingredients like cream cheese. They also contain a good amount of sodium from the wrapper and filling seasonings.
Refried versions are slightly lower in fat and calories than deep fried crab rangoons. Choosing baked or steamed rangoons can also reduce the fat, calorie, and sodium content.
Overall though, crab rangoons are best enjoyed occasionally as an appetizer and not as a regular part of your diet due to their high calorie, fat, cholesterol, and sodium levels. Be mindful of portion sizes to keep your intake moderate.
Low-Calorie Crab Rangoon Alternatives
If you’re looking for lower calorie appetizer options that are similar to crab rangoons, here are some tasty alternatives to consider:
Veggie Spring Rolls
Spring rolls have a rice paper wrapper filled with shredded veggies. An average spring roll has just 50-70 calories.
Shrimp Summer Rolls
Summer rolls replace the fried wrapper with rice paper and often include shrimp. Two small summer rolls provide 100-150 calories total.
Chicken Lettuce Wraps
Lettuce wraps are high volume and low calorie, with just 50-100 calories per wrap.
Cucumber Cups with Tuna
Hollowed out cucumber cups with tuna salad have only about 30 calories each.
Zucchini Pizza Bites
Small zucchini pizzas with tomato sauce and veggies offer around 40 calories per bite-sized piece.
Edamame Hummus and Vegetables
Pair protein-packed edamame hummus with raw veggie dippers for a plant-based option with just 50-100 calories per serving.
So try swapping out rangoons for one of these lower calorie appetizers for a lighter and healthier alternative that still satisfies your cravings.
Healthier Homemade Crab Rangoon Recipe
You can also make healthier crab rangoons at home with slightly modified ingredients and preparation methods.
Try this recipe:
Ingredients:
– 8 wonton wrappers
– 4 ounces imitation crab meat
– 4 ounces fat-free cream cheese
– 1 cup shredded cabbage
– 1 carrot, grated
– 1 green onion, diced
– 1 clove garlic, minced
– 1⁄4 tsp sesame oil
– 1 tsp rice vinegar
– Non-stick cooking spray
Directions:
1. Preheat oven to 400°F. Line a baking sheet with parchment paper.
2. In a bowl, mix together cream cheese, crab meat, cabbage, carrot, green onion, garlic, vinegar, and sesame oil until well combined.
3. Spoon 1-2 tbsp of filling into center of each wonton wrapper.
4. Brush edges of wrappers lightly with water. Fold wrapper diagonally to form a triangle, pressing edges to seal.
5. Arrange rangoons on prepared baking sheet. Lightly spray tops with non-stick cooking spray.
6. Bake for 12-14 minutes until crispy and lightly browned.
7. Serve warm with your choice of dipping sauce.
This oven-baked recipe cuts down on calories by eliminating deep frying. Filling the rangoons with a mix of veggies bulks up the volume for fewer calories per piece.
Each rangoon will have around 50-60 calories with this healthier preparation. Enjoy them guilt-free!
The Bottom Line
So how many calories are actually in crab rangoons? On average, a 2-inch crab rangoon with a classic crab and cream cheese filling will deliver around 70-90 calories. The number of calories can vary based on the size, filling ingredients, wrapper type, and cooking method. Fried, jumbo size rangoons topped with sweet sauce will be highest in calories, while baked mini veggie rangoons will be lowest.
To moderate your calorie intake, stick to a 6-8 piece serving, choose veggie or imitation crab filling, and opt for baking instead of frying. You can even make healthier rangoons at home by baking wonton wrappers filled with lower calorie ingredients.
While crab rangoons shouldn’t be consumed daily, they can still be enjoyed in moderation as part of an overall balanced diet. Just be mindful of portions and accompaniments to keep the calories in check. With some small tweaks, you can still satisfy your cravings for these crispy, creamy appetizers without overdoing it on calories!
