Lobster

Lobster, coated, baked or broiled, fat added in cooking

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 small lobster (1 lb live weight) (yield after cooking, shell removed) (118g)

Amount per serving

Calories

217

% Daily Value *

Total Fat 8.1g

10%

Saturated Fat 1.4g

7%

Trans Fat

Cholesterol 138mg

46%

Sodium 799mg

35%

Total Carbohydrate 14.4g

5%

Dietary Fiber 0.7g

3%

Total Sugars

Protein 20.4g

Vitamin D

Calcium 125mg

10%

Iron 1mg

6%

Potassium 263mg

6%

*

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.

Detailed Nutrient Information

Vitamin C

0%

0 mg

Thiamin

13%

0.15 mg

Riboflavin

9%

0.11 mg

Niacin

17%

2.67 mg

Pantothenic Acid

Vitamin B6

7%

0.12 mg

Folate

29.5 mcg

Folic Acid

15.3 mcg

Food Folate

14.2 mcg

Fortified Folate

40.1 mcg

Choline

14%

79.4 mg

Betaine

Vitamin B12

56%

1.35 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

1%

8.26 mcg

Retinol

8.26 mcg

Beta Carotene

1.18 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

Lycophene

0 mcg

Lutein and Zeaxanthin

2.36 mcg

Vitamin E

11%

1.71 mg

Added Vitamin E

0 mg

Beta Tocopherol

Gamma Tocopherol

Delta Tocopherol

Alpha Tocotreniol

Beta Tocotreniol

Gamma Tocotreniol

Delta Tocotreniol

Vitamin D2 and D3

0.24 mcg

Vitamin D2

Vitamin D3

Vitamin D

Vitamin K

7%

8.38 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

10%

125 mg

Iron

6%

1.17 mg

Magnesium

12%

48.4 mg

Phosphorus

17%

211 mg

Potassium

6%

263 mg

Sodium

35%

799 mg

Zinc

37%

4.05 mg

Copper

165%

1.49 mg

Manganese

Selenium

135%

74.2 mcg

Fluoride

Iodine

Fat

10%

8.08 g

Saturated Fat

7%

1.36 g

Butyric Acid

0.01 g

Caproic Acid

0.01 g

Caprylic Acid

0 g

Capric Acid

0.01 g

Lauric Acid

0.01 g

Tridecylic Acid

Myristic Acid

0.04 g

Pentadecylic Acid

Palmitic Acid

0.89 g

Margaric Acid

Stearic Acid

0.33 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

3.11 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.06 g

Docos-13-enoic Acid

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

3.21 g

9,12-octadecadienoic Acid

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

Icosatrienioc Acid

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0.11 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

Docosapentanoic Acid (DPA)

0.01 g

Docosahexanoic Acid (DHA)

0.07 g

Trans Fat

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

46%

138 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

41%

20.4 g

Tryptophan

Threonine

Isoleucine

Leucine

Lysine

Methionine

Cystine

Phenylalanine

Tyrosine

Valine

Arginine

Histidine

Alanine

Aspartic Acid

Glutamic Acid

Glycine

Proline

Serine

Hydroxyproline

Carbohydrates

5%

14.4 g

Fibre

3%

0.71 g

Soluble Fibre

Insoluble Fibre

Sugar

Added Sugar

Sucrose

Glucose

Fructose

Lactose

Maltose

Galactose

Sugar Alcohols

Starch

Calories

217 kcal

Water

72.1 g

Ash

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 small lobster (1 lb live weight) (yield after cooking, shell removed) (118g)
  • 1 spiny or rock lobster tail (8 oz) frozen (yield after cooking, shell removed) (104g)
  • 1 medium spiny or rock lobster (2.5 lb live weight) (yield after cooking, shell removed) (295g)
  • 1 lobster tail (8 oz), frozen (yield after cooking, shell removed) (104g)
  • 1 lobster tail (8 oz), fresh (yield after cooking, shell removed) (125g)
  • 1 cup, cooked, diced (145g)
  • 1 oz, raw, without shell, yield after cooking (23g)
  • 1 oz, without shell, cooked (28g)
  • 1 large lobster (4 lb live weight) (yield after cooking, shell removed) (472g)
  • 1 medium lobster (2.5 lb live weight) (yield after cooking, shell removed) (295g)

Nutrient Sources

  • Excellent source of Vitamin B12
  • Excellent source of Sodium
  • Excellent source of Zinc
  • Excellent source of Copper
  • Excellent source of Selenium
  • Good source of Niacin
  • Good source of Phosphorus

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

100g of Lobster contains 17.3g of protein, which is about the same as 2.9 eggs, 0.6 chicken breasts, or 1.2 cups (336g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 13.7g per 1 small lobster (1 lb live weight) (yield after cooking, shell removed)

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


High in Cholesterol.

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