Calories in Crab Rangoon: Per 100 g, Per Serving & Nutrition Facts
314 kcal (1,314 kJ) per 100 g · P/F/C 9.4/15/35 g
Serving (4 pieces, 80 g) — 251 kcal (1,051 kJ) · Nutri-Score E
Per 100 g: sugar: low saturated fat: high salt: high fiber: low
Is crab Rangoon healthy?
Not really. Crab Rangoon gets grade E on the open 2023 Nutri-Score algorithm, the lowest of five — a sometimes food rather than an everyday one.
Against
- Saturated fat: 5.8 g per serving — 29% of the 20 g daily reference intake.
- Salt: 1.7 g per serving — 34% of the 5 g a day the WHO sets as the maximum.
A typical serving (4 pieces, 80 g) has 251 kcal, 7.5 g protein, 12 g fat and 28 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Crab rangoon are deep-fried wonton wrappers filled with cream cheese and crab.
How many calories in crab Rangoon: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 4 pieces, 80 g |
|---|---|---|
| Calories | 314 kcal | 251 kcal |
| Energy (kilojoules) | 1,314 kJ | 1,051 kJ |
| Protein | 9.4 g | 7.5 g |
| Fat | 15 g | 12 g |
| incl. saturated | 7.2 g | 5.8 g |
| Total carbohydrates | 35 g | 28 g |
| incl. sugars | 3.5 g | 2.8 g |
| incl. fiber | 1.2 g | 1 g |
| Salt | 2.1 g | 1.7 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 2708707, “Puffs, fried, crab meat and cream cheese filled” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 12%fat 44%carbs 44%
Crab Rangoon calories by weight, 50–300 g
150 g of crab Rangoon has 471 calories and 200 g has 628. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 157 | 4.7 / 7.6 / 18 | 0.6 |
| 80 g — typical serving | 251 | 7.5 / 12 / 28 | 1 |
| 100 g | 314 | 9.4 / 15 / 35 | 1.2 |
| 150 g | 471 | 14 / 23 / 53 | 1.8 |
| 200 g | 628 | 19 / 30 / 70 | 2.4 |
| 250 g | 785 | 24 / 38 / 88 | 3 |
| 300 g | 942 | 28 / 45 / 105 | 3.6 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
What else to watch
- It's low in fiber, so add vegetables, greens or beans to the plate.
How much movement is one serving?
A serving (4 pieces, 80 g) is 251 kcal — roughly 82 min of easy walking or 32 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for crab Rangoon
Crab Rangoon has a lot of saturated fat (7.2 g per 100 g), a lot of salt (2.1 g per 100 g) and almost no fiber (1.2 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
What to pair crab Rangoon with
A serving of crab Rangoon has 1 g of fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Crab Rangoon vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Hot Dog | 275 | 10 / 15 / 26 |
| Pepperoni Pizza | 280 | 12 / 12 / 32 |
| Grilled Cheese Sandwich | 300 | 12 / 15 / 30 |
| Nachos | 310 | 8 / 17 / 35 |
| Samosas | 310 | 5.1 / 18 / 33 |
| French Fries | 312 | 3.4 / 15 / 42 |
| Crab Rangoon | 314 | 9.4 / 15 / 35 |
FAQ
How many calories are in 100 g of crab Rangoon?
100 g of crab Rangoon has 314 calories, with 9.4 g protein, 15 g fat and 35 g carbohydrates (1.2 g fiber).
How many calories are in a serving of crab Rangoon?
A serving (4 pieces, 80 g) has 251 calories: 7.5 g protein, 12 g fat and 28 g carbs.
What are the macros of crab Rangoon?
Per 100 g: 9.4 g protein, 35 g carbs and 15 g fat. By calories that's about 12% protein, 44% carbs and 44% fat.
How long do you have to walk to burn a serving of crab Rangoon?
About 82 min of easy walking or 32 min of cycling for a 70 kg (154 lb) person — that's the 251 calories in a serving (4 pieces, 80 g).
How much fiber is in crab Rangoon?
100 g of crab Rangoon has 1.2 g of fiber; a serving (4 pieces, 80 g) has 1 g — 4% of the 25 g a day the WHO recommends.
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