Crustaceans, spiny lobster, mixed species, raw
1 lobster (209 g): 234 kcal, 43.1 g protein, 5.1 g carbohydrate and 3.2 g fat.
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Nutrition Facts
Serving size1 lobster (209 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 2.5mg | 15% |
| Potassium 380mg | 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 USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.
What 1 lobster (209 g) gives you
High in Protein (86% DV), Magnesium (20% DV), Phosphorus (40% DV), Zinc (108% DV), Copper (88% DV), Selenium (176% DV), Niacin (B3) (55% DV), Vitamin B12 (305% 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 in USDA's data.
- Calories: less than 69% of foods
- Protein: more than 75% of foods
- Total fat: less than 68% of foods
- Carbohydrate: more than 36% of foods
- Dietary fiber: none
- Sodium: less than 36% of foods
All nutrients (50)
Amounts for 1 lobster (209 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calories | 234 kcal | 112 kcal | |
| Protein | 43.1 g | 20.6 g | 86% |
| Carbohydrate | 5.08 g | 2.43 g | 2% |
| Dietary fiber | 0 g | 0 g | 0% |
| Water | 155 g | 74.1 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Total fat | 3.16 g | 1.51 g | 4% |
| Saturated fat | 0.495 g | 0.237 g | 2% |
| Monounsaturated fat | 0.575 g | 0.275 g | |
| Polyunsaturated fat | 1.23 g | 0.59 g | |
| Omega-3 EPA | 0.554 g | 0.265 g | |
| Omega-3 DHA | 0.226 g | 0.108 g | |
| Cholesterol | 146 mg | 70 mg | 49% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Calcium | 102 mg | 49 mg | 8% |
| Iron | 2.55 mg | 1.22 mg | 14% |
| Magnesium | 83.6 mg | 40 mg | 20% |
| Phosphorus | 497 mg | 238 mg | 40% |
| Potassium | 376 mg | 180 mg | 8% |
| Sodium | 370 mg | 177 mg | 16% |
| Zinc | 11.9 mg | 5.67 mg | 108% |
| Copper | 0.796 mg | 0.381 mg | 88% |
| Manganese | 0.031 mg | 0.015 mg | 1% |
| Selenium | 96.6 mcg | 46.2 mcg | 176% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 10.4 mcg | 5 mcg | 1% |
| Vitamin C | 4.18 mg | 2 mg | 5% |
| Thiamin (B1) | 0.015 mg | 0.007 mg | 1% |
| Riboflavin (B2) | 0.096 mg | 0.046 mg | 7% |
| Niacin (B3) | 8.87 mg | 4.25 mg | 55% |
| Pantothenic acid (B5) | 0.731 mg | 0.35 mg | 15% |
| Vitamin B6 | 0.314 mg | 0.15 mg | 18% |
| Folate | 2.09 mcg | 1 mcg | 1% |
| Vitamin B12 | 7.32 mcg | 3.5 mcg | 305% |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.6 g | 0.287 g | |
| Threonine | 1.74 g | 0.834 g | |
| Isoleucine | 2.09 g | 0.998 g | |
| Leucine | 3.42 g | 1.63 g | |
| Lysine | 3.75 g | 1.79 g | |
| Methionine | 1.21 g | 0.58 g | |
| Cystine | 0.483 g | 0.231 g | |
| Phenylalanine | 1.82 g | 0.87 g | |
| Tyrosine | 1.43 g | 0.685 g | |
| Valine | 2.03 g | 0.969 g | |
| Arginine | 3.76 g | 1.8 g | |
| Histidine | 0.874 g | 0.418 g | |
| Alanine | 2.44 g | 1.17 g | |
| Aspartic acid | 4.45 g | 2.13 g | |
| Glutamic acid | 7.34 g | 3.51 g | |
| Glycine | 2.6 g | 1.24 g | |
| Proline | 1.42 g | 0.679 g | |
| Serine | 1.69 g | 0.811 g |
| Nutrient | Portion | 100 g | % DV |
|---|---|---|---|
| Alcohol | 0 g | 0 g |
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Sources
- USDA FoodData Central record 174211(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.