Puffs, fried, crab meat and cream cheese filled
Common food
Photo: Wikipedia
These are golden, crispy pastries made from choux dough, deep-fried to a light, airy puff. They are generously filled with a savory blend of sweet crab meat and tangy cream cheese, creating a rich, umami-packed bite. Nutritionally, they are a calorie-dense treat, with over half their energy coming from fat.
Calorie split: 12% protein · 45% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People adore the luxurious contrast of the shatteringly crisp, hot exterior giving way to the cool, creamy, and subtly sweet seafood filling. It's a beloved party appetizer and dim sum staple that feels indulgent and celebratory.
⚠️ Watch-outs & how to enjoy it better
The deep-frying process makes them high in fat and calories, which can contribute to blood sugar spikes if eaten in large quantities. They are also a common allergen (shellfish, dairy, wheat, eggs) and may be high in sodium. To counteract, enjoy just one or two as a treat, pair with a vinegar-based dipping sauce to cut the richness, and serve alongside a fresh, leafy salad.
Key benefits
- Excellent source of high-quality protein from crab meat
- Provides a quick energy boost from carbohydrates
- Contains calcium from the cream cheese filling
- Offers some dietary fiber from the pastry shell
- A satisfying, savory snack or appetizer
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, 'Crab Rangoon' is not a traditional Burmese dish; it was likely invented in mid-20th century America for Chinese-American restaurants.
Full nutrition (USDA data · scales with serving)
| Water | 37.5 g |
| Energy | 314 kcal |
| Protein | 9.4 g |
| Total lipid (fat) | 15.1 g |
| Carbohydrate, by difference | 35.1 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 3.5 g |
| Calcium, Ca | 51.0 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 184 mg |
| Potassium, K | 145 mg |
| Sodium, Na | 840 mg |
| Zinc, Zn | 0.68 mg |
| Copper, Cu | 0.07 mg |
| Selenium, Se | 18.2 ug |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.28 mg |
| Niacin | 2.5 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 46.0 ug |
| Folic acid | 32.0 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 68.0 ug |
| Choline, total | 35.6 mg |
| Vitamin B-12 | 0.23 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 105 ug |
| Retinol | 103 ug |
| Carotene, beta | 14.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 72.0 ug |
| Vitamin E (alpha-tocopherol) | 0.96 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 9.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 7.2 g |
| SFA 4:0 | 0.24 g |
| SFA 6:0 | 0.20 g |
| SFA 8:0 | 0.12 g |
| SFA 10:0 | 0.29 g |
| SFA 12:0 | 0.34 g |
| SFA 14:0 | 1.1 g |
| SFA 16:0 | 3.6 g |
| SFA 18:0 | 1.1 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 16:1 | 0.25 g |
| MUFA 18:1 | 4.0 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.8 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.02 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.01 g |
| Cholesterol | 70.0 mg |
Amino acid profile (per 100g)
Estimated from Snacks, corn-based, extruded, puffs or twists, cheese-flavor — USDA does not publish this profile for Puffs.
| Tryptophan | 0.07 g |
| Threonine | 0.22 g |
| Isoleucine | 0.37 g |
| Leucine | 0.78 g |
| Lysine | 0.42 g |
| Methionine | 0.18 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.37 g |
| Tyrosine | 0.29 g |
| Valine | 0.42 g |
| Arginine | 0.26 g |
| Histidine | 0.22 g |
| Alanine | 0.32 g |
| Aspartic acid | 0.45 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.15 g |
| Proline | 0.77 g |
| Serine | 0.39 g |
| Hydroxyproline | 0.00 g |
FAQ
What's the difference between Crab Rangoon and a crab puff?
They are essentially the same thing. 'Crab Rangoon' is the most common name in the United States, while 'crab puff' or 'cream cheese puff' are more generic terms.
Can I bake them instead of frying?
Yes, baking is a healthier alternative. While you won't achieve the same deep-fried crispness, baking at a high temperature (around 400°F/200°C) can still yield a golden, flaky pastry.
What is the best dipping sauce for them?
Sweet and sour sauce, duck sauce, or a simple mixture of soy sauce and rice vinegar are classic pairings that balance the richness of the cream cheese and crab.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.14 kcal/g · 12% calories from protein · 1.2 g fiber · 3.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 5.79 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.