Kani salad is a delicious dish that has quickly become one of the most popular choices for those following a low-calorie diet.

Because it’s low in Kani salad calories and protein, it’s an excellent addition to any weight loss program. 

And it’s perfect for those trying to maintain their current weight. 

But what do you know about Kani salad calories? Is it good for you?

This guide will explore the number of calories in Kani and other beneficial tips you need to know. 

Let’s begin. 

What Is Kani Salad?

Kani salad is a Japanese-inspired salad that has quickly become popular among dieters worldwide.

That’s because the Kani salad calories are low and easy to prepare, making it the ideal lunchtime choice for those on a diet.

Kani is short for Kani miso, which means crab meat (Kani) mixed with miso paste (miso). It’s one of the most popular salads in Japan.

But you don’t have to travel all that far to try it—you can make your own at home!

Kani salad combines a Japanese mayo-based dressing known as kewpie and shredded crab sticks. Sriracha is used to spice the dressing. 

Then, the salad is tossed with panko bread crumbs and tobiko to add flavor and texture.

But, of course, they’re not a requirement, so you can leave that part out! 

How Many Calories in Kani Salad?

kani sashimi
Kani Sashimi

One serving of Kani salad contains 160 calories, 6 grams of fat, 4 grams of carbs, and a whopping 24 grams of protein.

When most people think about diet foods, they don’t consider Kani salad one of them —but it’s true! 

Most salad dressings are low-calorie and full of healthy fats.

Plus, since you’re getting most of your calories from proteins, they keep you feeling full for hours after eating.

So you can see why it has become a popular choice among those on a diet, as it has high protein levels but is relatively low in carbs and fat.

Also Read: Papaya Salad Calories: How Much Is There In One Serving?

Kani Salad Calories: Are Kani Salads Good For You?

A 100-gram serving of imitation crab meat has about the same calories as a medium apple.

In addition, omega-3 fatty acids, phosphorus, magnesium, and vitamin B12 are just some other abundant nutrients. 

Carbohydrates, however, make up the bulk of the calorie count.

On the other hand, the protein content per calorie in real crabs is higher. So the price difference would make up for any nutritional shortfall.

To up the nutritional value of your meals, try substituting real crab for the imitation. 

Kani Salad Calories: Is Kani Salad Good for Weight Loss?

It’s well-known knowledge that eating crab meat has numerous health benefits.

However, the ability of crab meat to aid in weight loss is one of its most notable advantages.

That’s because crab meat is high in protein and low in fat.

Gaining muscle aids in fat burning, so protein is crucial for dieters.

Additionally, the omega-3 fatty acids found in crab flesh have been linked to increased metabolism and weight loss.

So crab meat is a great food choice for those trying to reduce weight.

How To Make Kani Salad

kani salad calories

It’s very simple to make Kani Salad. The salad needs five ingredients, and the simple mayo-based dressing calls for only a few more. 

Let’s go through how to make a Kani Salad: 

  • Carrot 
  • Crab sticks 
  • Cucumber 
  • Mango 
  • Dressing 
  • Panko


  1. To make the dressing, put all ingredients in a basin or whisk until smooth. You can adjust the taste by seasoning to your preference. 
  2. Add the mango, carrot, and julienned cucumber to a bowl along with the shredded crab sticks. You can shred them using your hands; the string is easy to separate. 
  3. Give the crab and veggies a complete toss after adding the dressing.
  4. Place in a wide, shallow bowl or on a serving platter; sprinkle with panko and more dressing, if desired.

The vegetables and panko in spicy Kani salad are crunchy, and the dressing adds a delightful spicy creaminess.

These complementary tastes in this Kani salad are a match made in heaven!

You can order a Kani salad dressed in Japanese mayonnaise in sushi restaurants. It appears like the egg flavor in Japanese mayo is stronger.

And it has a sweeter tang than regular mayo, which is the main difference between the two.

Kani Salad Calories: How To Store Kani Salad

It’s best to refrigerate Kani salad in an airtight container for up to three days. This salad is best served at room temperature.

But you can store it in the refrigerator until you’re ready to serve it. 

The flavors come together the next day, even better than the day before. Panko will turn soggy if you sprinkle it on top and store it.

So avoid doing that if you can. Instead, before serving, simply sprinkle with panko.

Where Can I Find the Best Keto Substitute for Kani Salad?

A Kani salad can be made keto-friendly by excluding or reducing certain items.

If you can afford a real crap, instead of an imitation crab, you’ll have a healthy fish serving without carbs. 

Careful use of mayonnaise in the salad dressing is another way to cut down on the carb count of Kani salad calories.

Look for avocado oil-based mayonnaise or a keto-friendly yogurt as an alternative.

Mayonnaise, vinegar (white or rice), and sriracha or another hot sauce are common ingredients in the dressing.


Kani salad can be very keto-friendly if a real crab is used instead of an imitation crab.

Always watch your Kani salad calories if you’re worried about your weight. Also, always make your food healthy, as it will benefit you in the long run. 

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