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食大閘蟹🦀? 膽固醇無有怕!
Nov
Hairy Crab season has finally arrived! Are you looking forward to indulge in this popular delicacy, but worried at the same time since it contains high cholesterol? In fact, Hairy Crabs are full of nutrients, and has multiple health benefits when consumed in the right amount! Let’s learn how to eat Hairy Crabs healthily and safely.
Nutritional Value of Hairy Crabs
Hairy crabs are actually rich in nutrients with benefits such as supporting bone health and our immune system. The edible portion of a six-ounce Hairy Crab contains:
- Protein content of about 3 Eggs
- Calcium of about half a cup of Milk
- 2.9 mg of Iron, and 3.7 mg of Zinc
The above nutrients help maintain bone health and maintain immunity. However, it should be noted that Hairy Crabs contain higher cholesterol than other crabs.
Per 100g Edible Part of a 6 Taels Hairy Crab
| Energy | 103kcal |
| Protein | 17.5g (~3 Eggs) |
| Carbohydrate | 2.3g |
| Fat | 2.6g (~½ of Oil) |
| Calcium | 126mg (~½ Cup of Milk) |
| Cholesterol | 267mg |
Hairy Crabs are High in Cholesterol? How Much to Eat Each Time?
- Although Hairy Crabs contain higher cholesterol than other crabs, it is worth to note that the 2015 Dietary Guidelines for Americans have excluded the recommendation of “no more than 300 mg of cholesterol per day”
- However, the guidelines still suggest that people should eat as little dietary cholesterol as possible. Therefore, it is recommended to eat no more than 2 hairy crabs (4-6 taels) at a time.
- Those with cardiovascular disease and high blood cholesterol should limit to only eating 1 hairy crab each time.
Cholesterol Content of Various Crabs (Per 100g edible part)
| Hairy Crab | 267mg |
| Sea Crab | 125mg |
| Blue Crab | 78mg |
| Queen / Snow Crab | 55mg |
| Alaskan King Crab | 42mg |
Nutritional Tips for Eating Hairy Crabs
- Eat only 1-2 Hairy Crabs each time.
- Hairy Crabs are rich in protein and can be used as a source of protein in a meal. It is recommended to combine with vegetables and whole grains to form a nutritionally balanced meal.
- Soluble fiber helps hinder the absorption of cholesterol. Hence when eating Hairy Crabs, try eating more foods that are rich in soluble fiber such as mushrooms, fungus, kelp, vegetables, fruits, etc.
Safety Tips for Eating Hairy Crabs
Other than the portion size of the Hairy Crabs, proper selection and handling of Hairy Crabs are also very important!
- Avoid Buying Dead Crabs
- Always choose friskily live carbs with intact, shiny shells without a foul smell.
- Cook Thoroughly Before Eating
- As Hairy Crabs may contain parasites and other pathogenic bacteria, we must ensure to cook them thoroughly and remove the internal organs completely before consumption
Lovini’s Recommendation❤
Lovini Cholesterol Support contains clinically research Phytosterols to help inhibit Cholesterol absorption, so you don’t have to worry about cholesterol levels while eating Hairy Crabs!
Lovini Cholesterol Support (60 Capsules)
• Suitable for people concerned about heart health and cholesterol levels
• Contains clinically researched nutrients like phytosterols to control and support healthy cholesterol levels
References:
Centre for food safety. “Food Safety by Events and Seasons” (2021). https://www.cfs.gov.hk/english/whatsnew/whatsnew_sfst/whatsnew_sfst_Fresh_Water_Hairy_Crabs_and_Food_Safety.html
Jesch, Elliot D, and Timothy P Carr. “Food Ingredients That Inhibit Cholesterol Absorption.” Preventive nutrition and food science vol. 22,2 (2017): 67-80. doi:10.3746/pnf.2017.22.2.67