⏱ 35 min totalCrab Rangoon
Per 1 serving · 281 g · 9 ingredients
of a 2,000 cal day
- Protein23g17% of calories
- Carbs68g51% of calories
- Fat19g32% of calories
At a glance
One serving of Crab Rangoon (281 g) has 537 calories, with 23 g of protein, 68 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (45% DV), Vitamin A (21% DV) and thiamine (40% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 57%, 53% and 25% of the daily value.
High in
20%+ of the daily value
- Protein45%
- Vitamin A21%
- Thiamine40%
- Riboflavin (B2)41%
- Niacin29%
- Folate (B9)25%
Good source of
10–19% of the daily value
- Vitamin K18%
- Zinc12%
- Copper16%
Watch
20%+ of the daily value
- Sodium57%
- Saturated fat53%
- Cholesterol25%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Greek yogurt
4 oz Cream cheese
2 small Scallions
½ cloves, minced Garlic
⅛ tsp Ginger root
½ tsp Tamari soy sauce
¼ tsp Granulated sugar
¼ package Imitation crab
10 wrapper, wonton Wonton wrappers
Directions
- 1
Preheat the oven to 425°F and place a baking sheet inside to preheat.
- 2
In a medium bowl, mix together the yogurt, softened cream cheese, scallions, minced garlic, ginger, soy sauce, sugar, and crabmeat until well combined.
- 3
Lay out the wonton wrappers and place 1 tablespoon of the crab mixture in the center of each.
- 4
Lightly wet the edges of the wonton wrappers with water and fold them closed, pinching to seal.
- 5
Arrange the filled wontons in a single layer on the preheated baking sheet. Spray lightly with cooking spray.
- 6
Bake for 10 minutes, then flip each rangoon and bake for an additional 5 minutes, or until golden brown and crispy.
- 7
For a classic, bubbly exterior, pan-fry the wontons in 2 tablespoons of vegetable oil over medium heat until golden brown.
Vitamins & minerals
Amounts for 1 serving (281 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 191 μg | 21% |
| Vitamin C | 2 mg | 3% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 0.4 mg | 2% |
| Vitamin K | 22 μg | 18% |
| Thiamine | 0.5 mg | 40% |
| Riboflavin (B2) | 1 mg | 41% |
| Niacin | 5 mg | 29% |
| Vitamin B6 | 0.1 mg | 9% |
| Folate (B9) | 98 μg | 25% |
| Vitamin B12 | 1 μg | 49% |
| Pantothenic acid | 1 mg | 21% |
| Choline | 18 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 245 mg | 24% |
| Iron | 3 mg | 39% |
| Potassium | 408 mg | 9% |
| Magnesium | 30 mg | 7% |
| Phosphorus | 267 mg | 38% |
| Zinc | 1 mg | 12% |
| Copper | 0.1 mg | 16% |
| Manganese | 1 mg | 26% |
| Selenium | 29 μg | 52% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 72 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 0 μg | — |
| Fructose | 0 g | — |
| Galactose | 0.1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 7 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 185 μg | — |
| Serine | 1 g | — |
| Starch | 2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 537 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 102minWalking (3.5 mph)
- 65minCycling (moderate)
- 45minRunning (6 mph)
- 76minSwimming laps
Common questions
How many calories are in Crab Rangoon?
One serving of Crab Rangoon (1 serving) has 537 calories, which works out to 192 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is Crab Rangoon high in protein?
It provides a solid 23 g of protein per serving (45% of the 50 g daily value), but protein supplies only 17% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Crab Rangoon keto-friendly?
It is hard to fit into a strict keto diet. One serving has 66 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Crab Rangoon?
1321 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Crab Rangoon?
8.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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