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Spiny Lobster

Crustaceans, spiny lobster, mixed species, cooked, moist heat

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Nutrition Facts

Serving Size

3 oz (85g)

Amount per serving

Calories

122

% Daily Value *

Total Fat 1.6g

Saturated Fat 0.3g

Trans Fat

Cholesterol 77mg

Sodium 193mg

Total Carbohydrate 2.7g

Dietary Fiber 0g

Total Sugars

Protein 22.4g

Vitamin D

Calcium 54mg

Iron 1mg

Potassium 177mg

*

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.

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Using default Daily Values from FDA.

Detailed Nutrient Information

Vitamin C
2%
1.78 mg
Thiamin
1%
0.01 mg
Riboflavin
4%
0.05 mg
Niacin
26%
4.16 mg
Pantothenic Acid
7%
0.34 mg
Vitamin B6
9%
0.15 mg
Folate
0.85 mcg
Folic Acid
0 mcg
Food Folate
0.85 mcg
Fortified Folate
0.85 mcg
Choline
Betaine
Vitamin B12
143%
3.43 mcg
Added Vitamin B12
Biotin
Vitamin A
1%
5.1 mcg
Retinol
5.1 mcg
Beta Carotene
Alpha Carotene
Beta Cryptoxanthin
Vitamin A IU
0%
17 IU
Lycophene
Lutein and Zeaxanthin
Vitamin E
Added Vitamin E
Beta Tocopherol
Gamma Tocopherol
Delta Tocopherol
Alpha Tocotreniol
Beta Tocotreniol
Gamma Tocotreniol
Delta Tocotreniol
Vitamin D2 and D3
Vitamin D2
Vitamin D3
Vitamin D
Vitamin K
Dihydrophylloquinone
Menaquinone-4

Calcium
4%
53.5 mg
Iron
7%
1.2 mg
Magnesium
10%
43.4 mg
Phosphorus
16%
195 mg
Potassium
4%
177 mg
Sodium
8%
193 mg
Zinc
56%
6.18 mg
Copper
39%
0.35 mg
Manganese
1%
0.02 mg
Selenium
91%
50.3 mcg
Fluoride
Iodine

Fat
2%
1.65 g
Saturated Fat
1%
0.26 g
Butyric Acid
Caproic Acid
Caprylic Acid
Capric Acid
Lauric Acid
Tridecylic Acid
Myristic Acid
0.01 g
Pentadecylic Acid
Palmitic Acid
0.16 g
Margaric Acid
Stearic Acid
0.09 g
Arachidic Acid
Behenic Acid
Lignoceric Acid
Monounsaturated Fat
0.3 g
Myristoleic Acid
Pentadecenoic Acid
Hexadec-9-enoic Acid
0.04 g
Palmitoleic Acid
Trans Hexadec 9 Enoic Acid
Heptadecylic Acid
Octadec-9-enoic Acid
0.23 g
Oleic Acid
Elaidic Acid
Vaccenic Acid
Gondoic Acid
0.03 g
Docos-13-enoic Acid
Erucic Acid
Brassidic Acid
Nervonic Acid
Polyunsaturated Fat
0.64 g
9,12-octadecadienoic Acid
0.01 g
Linoleic Acid
Conjugated Linoleic Acids (CLAs)
Linolelaidic Acid
9-trans-12-cis-Linoleic Acid
Trans Linoleic Acid
Linolenic Acid
0.01 g
Alpha Linolenic Acid (ALA)
Gamma Linolenic Acid (GLA)
Punicinic Acid
Paranaric Acid
0.01 g
Eicosadienoic Acid
Icosatrienioc Acid
Eicosatrienoic Acid (ETE)
Dihomo Gamma Linolenic Acid (DGLA)
Eicosatetraenoic Acid (ETA)
0.17 g
Arachidonic Acid (AA)
Eicosapentaenoic Acid (EPA)
0.29 g
Heneicosapentaenoic Acid (HPA)
Adrenic Acid (AdA)
Docosapentanoic Acid (DPA)
0.04 g
Docosahexanoic Acid (DHA)
0.12 g
Trans Fat
Trans Monoenoic Fat
Trans Polyenoic Fat
Cholesterol
26%
76.5 mg
Phytosterols
Stigmasterols
Campesterol
Beta Sitosterol

Protein
45%
22.4 g
Tryptophan
0.31 g
Threonine
0.91 g
Isoleucine
1.08 g
Leucine
1.78 g
Lysine
1.95 g
Methionine
0.63 g
Cystine
0.25 g
Phenylalanine
0.94 g
Tyrosine
0.75 g
Valine
1.05 g
Arginine
1.96 g
Histidine
0.46 g
Alanine
1.27 g
Aspartic Acid
2.32 g
Glutamic Acid
3.82 g
Glycine
1.35 g
Proline
0.74 g
Serine
0.88 g
Hydroxyproline

Carbohydrates
1%
2.65 g
Fibre
0%
0 g
Soluble Fibre
Insoluble Fibre
Sugar
Added Sugar
Sucrose
Glucose
Fructose
Lactose
Maltose
Galactose
Sugar Alcohols
Starch

Calories
122 kcal
Water
56.7 g
Ash
1.51 g
Theobromine
Caffeine
Alcohol

Serving Sizes

  • 3 oz (85 g)
  • 1 lobster (163 g)

Nutrient Sources

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

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Very High Protein
  • Low Fat
  • Low Carbs
Foods with similar macro profiles:

Profile of Protein in Item

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Essential Amino Acids

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

Protein Quality Score: 100%

Limiting Amino Acid: Histidine

  • Some foods that are a good source of Histidine include meat, fish, poultry, nuts, seeds, and whole grains.

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

100g of Spiny Lobster contains 26.4g of protein, which is about the same as 4.4 eggs, 1 chicken breast, or 1.9 cups (513g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 2.7g per 3 oz

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.

Zero Trans Fat.

Contains Omega-3 polyunsaturated fatty acids.

High in Cholesterol.

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