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Spiny lobster (raw)
Fish & Seafood

Spiny lobster (raw) nutrition facts

Per 1 lobster ยท 209 g

Calories
234
12%
of a 2,000 cal day
  • Protein
    43g
    78% of calories
  • Carbs
    5.1g
    9% of calories
  • Fat
    3.2g
    13% of calories
Portion
  • โœ“ Protein-dense
  • โœ“ Keto-friendly
  • โœ“ Low saturated fat

At a glance

One serving of Spiny lobster (raw) (1 lobster, 209 g) has 234 calories, with 43 g of protein, 5.1 g of carbohydrates and 3.2 g of fat. Most of its energy comes from protein (78% of calories). It is high in protein (86% DV), niacin (55% DV) and Vitamin B6 (24% DV). Keep an eye on cholesterol, which provides 49% of the daily value.

Per 100 g
112cal
low energy density
Protein per 100 cal
18g
Net carbs
5g
carbs minus fiber
Fiber
0g

High in

20%+ of the daily value

  • Protein86%
  • Niacin55%
  • Vitamin B624%
  • Vitamin B12305%
  • Iron32%
  • Magnesium20%

Good source of

10โ€“19% of the daily value

  • Pantothenic acid15%
  • Calcium10%

Watch

20%+ of the daily value

  • Cholesterol49%

Vitamins & minerals

Amounts for 1 lobster (209 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A10 ฮผg
1%
Vitamin C4 mg
5%
Thiamine0 mg
1%
Riboflavin (B2)0.1 mg
7%
Niacin9 mg
55%
Vitamin B60.3 mg
24%
Folate (B9)2 ฮผg
1%
Vitamin B127 ฮผg
305%
Pantothenic acid1 mg
15%

Minerals

NutrientAmount% Daily Value
Calcium102 mg
10%
Iron3 mg
32%
Potassium376 mg
8%
Magnesium84 mg
20%
Phosphorus497 mg
71%
Zinc12 mg
108%
Copper1 mg
88%
Manganese0 mg
1%
Selenium97 ฮผg
176%
Full breakdown ยท 26 more nutrients
NutrientAmount% Daily Value
Alanine2 gโ€”
Arginine4 gโ€”
Aspartic acid4 gโ€”
Cystine0.5 gโ€”
Docosahexaenoic Acid (DHA)0.2 gโ€”
Docosapentaenoic Acid (DPA)0.1 gโ€”
Eicosapentaenoic Acid (EPA)1 gโ€”
Glutamic acid7 gโ€”
Glycine3 gโ€”
Histidine1 gโ€”
Isoleucine2 gโ€”
Leucine3 gโ€”
Lysine4 gโ€”
Methionine1 gโ€”
Monounsaturated fats1 gโ€”
Phenylalanine2 gโ€”
Polyunsaturated fats1 gโ€”
Proline1 gโ€”
Retinol10 ฮผgโ€”
Serine2 gโ€”
Threonine2 gโ€”
Total omega 31 gโ€”
Total omega 60 gโ€”
Tryptophan1 gโ€”
Tyrosine1 gโ€”
Valine2 gโ€”

How it compares

Calories per 100 g, so different serving sizes compare fairly.

Similar foods

Burning 234 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 44min
    Walking (3.5 mph)
  • 28min
    Cycling (moderate)
  • 20min
    Running (6 mph)
  • 33min
    Swimming laps

Common questions

How many calories are in Spiny lobster (raw)?

One serving of Spiny lobster (raw) (1 lobster) has 234 calories, which works out to 112 calories per 100 g. That is about 12% of a 2,000-calorie day.

Is Spiny lobster (raw) high in protein?

Yes. It has 43 g of protein per serving, and 78% of its calories come from protein (18 g of protein per 100 calories).

Is Spiny lobster (raw) keto-friendly?

It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 9% of calories.

How much sodium is in Spiny lobster (raw)?

370 mg per serving.

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