Crustaceans, spiny lobster, mixed species, cooked, moist heat
1 lobster (163 g): 233 kcal, 43 g protein, 5.1 g carbohydrate and 3.2 g fat.
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Nutrition Facts
Serving size1 lobster (163 g)
Amount per serving
Calories230
% Daily Value*
| Total Fat 3g | 4% |
|---|---|
| Saturated Fat 0g | 2% |
| Trans Fat — | |
| Cholesterol 145mg | 49% |
| Sodium 370mg | 16% |
| Total Carbohydrate 5g | 2% |
| Dietary Fiber 0g | 0% |
| Total Sugars — | |
| Includes Added Sugars — | |
| Protein 43g | 86% |
| Vitamin D — | |
| Calcium 100mg | 8% |
| Iron 2.3mg | 15% |
| Potassium 340mg | 8% |
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Estimated values. — means the source has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.
What 1 lobster (163 g) gives you
High in Protein (86% DV), Magnesium (20% DV), Phosphorus (30% DV), Zinc (108% DV), Copper (75% DV), Selenium (175% DV), Niacin (B3) (50% DV), Vitamin B12 (274% DV)
Low in total fat, saturated fat
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Where the calories come from
78% protein · 9% carbohydrate · 13% fat
- Protein
- 43 g 78%
- Carbs
- 5 g 9%
- Fat
- 3 g 13%
Compared with other foods
Per 100 g, against every food on BasalFit.
- Calories: less than 59% of foods
- Protein: more than 90% of foods
- Total fat: less than 66% of foods
- Carbohydrate: more than 37% of foods
- Dietary fiber: none
- Sodium: less than 31% of foods
All nutrients (49)
Amounts for 1 lobster (163 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 233 kcal | 143 kcal | |
| Protein | 43 g | 26.4 g | 86% |
| Carbohydrate | 5.09 g | 3.12 g | 2% |
| Dietary fiber | 0 g | 0 g | 0% |
| Water | 109 g | 66.8 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 3.16 g | 1.94 g | 4% |
| Saturated fat | 0.494 g | 0.303 g | 2% |
| Monounsaturated fat | 0.575 g | 0.353 g | |
| Polyunsaturated fat | 1.23 g | 0.756 g | |
| Omega-3 EPA | 0.556 g | 0.341 g | |
| Omega-3 DHA | 0.227 g | 0.139 g | |
| Cholesterol | 147 mg | 90 mg | 49% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 103 mg | 63 mg | 8% |
| Iron | 2.3 mg | 1.41 mg | 13% |
| Magnesium | 83.1 mg | 51 mg | 20% |
| Phosphorus | 373 mg | 229 mg | 30% |
| Potassium | 339 mg | 208 mg | 7% |
| Sodium | 370 mg | 227 mg | 16% |
| Zinc | 11.9 mg | 7.27 mg | 108% |
| Copper | 0.676 mg | 0.415 mg | 75% |
| Manganese | 0.029 mg | 0.018 mg | 1% |
| Selenium | 96.5 mcg | 59.2 mcg | 175% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 9.78 mcg | 6 mcg | 1% |
| Vitamin C | 3.42 mg | 2.1 mg | 4% |
| Thiamin (B1) | 0.015 mg | 0.009 mg | 1% |
| Riboflavin (B2) | 0.091 mg | 0.056 mg | 7% |
| Niacin (B3) | 7.98 mg | 4.9 mg | 50% |
| Pantothenic acid (B5) | 0.659 mg | 0.404 mg | 13% |
| Vitamin B6 | 0.282 mg | 0.173 mg | 17% |
| Folate | 1.63 mcg | 1 mcg | 0% |
| Vitamin B12 | 6.59 mcg | 4.04 mcg | 274% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.6 g | 0.368 g | |
| Threonine | 1.74 g | 1.06 g | |
| Isoleucine | 2.08 g | 1.28 g | |
| Leucine | 3.41 g | 2.09 g | |
| Lysine | 3.74 g | 2.29 g | |
| Methionine | 1.21 g | 0.744 g | |
| Cystine | 0.482 g | 0.296 g | |
| Phenylalanine | 1.81 g | 1.11 g | |
| Tyrosine | 1.43 g | 0.879 g | |
| Valine | 2.02 g | 1.24 g | |
| Arginine | 3.75 g | 2.3 g | |
| Histidine | 0.875 g | 0.537 g | |
| Alanine | 2.43 g | 1.49 g | |
| Aspartic acid | 4.44 g | 2.73 g | |
| Glutamic acid | 7.33 g | 4.5 g | |
| Glycine | 2.59 g | 1.59 g | |
| Proline | 1.42 g | 0.87 g | |
| Serine | 1.69 g | 1.03 g |
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Sources
- USDA FoodData Central record 172009 (SR Legacy)
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
- Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.