October through December marks hairy crab season in Hong Kong, a highly anticipated time for locals and food lovers to enjoy this seasonal delicacy. Hairy crabs are known for their unique flavor and creamy roe, making them a popular choice despite their high cholesterol content. While hairy crabs offer significant nutritional benefits, they are also rich in cholesterol, so it’s essential to approach them in moderation.

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The Nutritional Value of Hairy Crab

Hairy crabs pack a punch when it comes to nutrition. They’re rich in protein, iron, zinc, and calcium, which benefit various bodily functions and contribute to overall health. However, they are also higher in cholesterol than many other types of seafood. While their nutrient profile makes them valuable in a balanced diet, the high cholesterol levels call for mindful consumption. Here’s a closer look at the nutritional value and how each component can benefit your health.

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Protein

A 6-ounce hairy crab provides approximately the same protein as three eggs. Protein is essential for many bodily functions, and hairy crab is an excellent source:

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• Muscle Mass and Strength: Protein helps build and repair muscle, making it crucial for physically active people. Hairy crabs can be an especially appealing protein source for those looking to increase muscle tone.
• Boosts Metabolism and Increases Fat Burning: High protein intake has been shown to significantly boost metabolism and increase the number of calories you burn. That’s because your body uses calories to digest and use the nutrients in foods.
• Reduced Cravings: Protein is known to reduce appetite and cravings. Eating protein-rich foods like hairy crab can help regulate hunger, reduce the urge to snack, and may even aid in weight management.

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Iron

Each 6-ounce serving of hairy crab contains around 2.9 mg of iron. Iron is crucial for energy and focus, facilitating oxygen transport to the muscles and brain. Here’s how iron from hairy crabs can benefit different groups:

• For men over 19: Most men require 8 mg of iron daily . Hairy crab, included in your diet, can help meet this requirement, supporting energy levels and overall physical performance.

• For Women: Women's iron needs vary from 18 mg daily for those ages 19-50, 8 mg for those over 50, and 27 mg during pregnancy. Adequate iron intake can prevent anemia and support a healthy pregnancy.

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Iron deficiency can reduce stamina, weaken the immune system, and negatively impact mental focus.

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Zinc

With about 3.7 mg of zinc per 6-ounce serving , hairy crabs may contribute to immune health, metabolic function, and inflammation reduction.

• Immune System Support: Zinc is essential for immune response, helping your body fend off infections and recover faster from illnesses.
• Metabolic Benefits: Zinc regulates metabolic processes, making it essential for converting food into energy.
• Wound Healing and Anti-Inflammation: Zinc accelerates wound healing and reduces inflammation, especially in combating chronic conditions.

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Cholesterol in Hairy Crab: Cholesterol

Hairy crabs, especially the rich, creamy roe, are notoriously high in cholesterol. In 100 grams of crab paste, cholesterol levels can range from 200 to 466 milligrams, which is significant given that the World Health Organization (WHO) recommends a daily limit of 300 milligrams for healthy adults. This high cholesterol contentmeans a small portion can approach or exceed the daily limit, making moderation essential. Those with heart disease, high blood cholesterol, or a family history of cardiovascular issues should be especially cautious.

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Fat from animal sources can raise LDL (bad) cholesterol levels in the bloodstream, contributing to plaque buildup in arteries over time. To enjoy hairy crabs without risking LDL spikes, consider limiting consumption of the roe, which contains the highest concentration.

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We recommend consuming no more than two hairy crabs at a time, typically around 4-6 taels. Those with high cholesterol or heart conditions should limit themselves to just one crab. Eating smaller quantities minimizes health risks associated with high cholesterol and ensures you enjoy the health benefits without overindulgence. Pairing hairy crab with fiber-rich vegetables and avoiding other high-cholesterol foods on the same day can help maintain a healthy diet.

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How to Handle and Select Hairy Crabs

When it comes to enjoying hairy crabs, ensuring safety is as essential as savoring their unique taste. Hairy crabs can carry bacteria and parasites that, if not properly handled, may lead to foodborne illnesses. As a seasonal delicacy in Hong Kong, they are often enjoyed in the autumn months, but consuming them safely requires attention to selection, storage, preparation, and consumption. Here are key steps for handling hairy crabs properly, from selecting fresh ones at the market to preparing them safely in your kitchen.

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Selection

Only purchase live, intact crabs with shiny shells and no foul odor. Freshness is vital to avoid bacterial growth.

Storage

Store crabs in the refrigerator until ready to cook, as this slows bacterial growth. Consume as soon as possible after purchase, as freshness diminishes quickly.

Preparation

Brush and clean the shells and claws under running water before cooking. Hairy crabs may carry parasites, so cooking thoroughly is necessary. Avoid eating raw crabs, as condiments like vinegar or wasabi cannot kill bacteria or parasites.

Consumption

Remove internal organs before eating. To reduce health risks, maintain a balanced diet and avoid overindulging in the cholesterol-rich roe. Also, wash hands thoroughly with soap and water before consuming.

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Remarks:

1. Source : Food Safety by Events and Seasons. (2021). Centre for Food Safety.https://www.cfs.gov.hk/english/whatsnew/whatsnew_sfst/whatsnew_sfst_Fresh_Water_Hairy_Crabs_and_Food_Safety.html

2. Source : Everything you need to know about iron. (2018). Medical News Today. https://www.medicalnewstoday.com/articles/287228

3. No More Limits on Amount of Cholesterol Intake? (2022). Centre of Health Protection. https://www.chp.gov.hk/en/static/90041.html

4. Jesch, Elliot D, and Timothy P Carr. “Food Ingredients That Inhibit Cholesterol Absorption.” Preventive nutrition and food sciencevol. 22,2 (2017): 67-80. doi:10.3746/pnf.2017.22.2.67