Nutrition for Lobster (cooked)
Calories, Protein, Vitamins and More
Lobster Nutrition Summary
One pound of cooked lobster (453.3 grams) contains 648 calories and 119.7 grams of protein. Lobster consist of 67% water, 3% carbohydrates, 26% protein, and 2% fat.Lobster is an excellent source of many nutrients, including protein, calcium, iron, magnesium, potassium, niacin, Vitamin B6 and Vitamin B12. It also contains significant amounts of Vitamin C, riboflavin, pantothenic acid, zinc, copper, phosphorus and selenium.
In one pound of cooked lobster:
- Calories: 648
- Protein: 119.7 g
- Fat: 8.8 g, (Saturated: 1.4 g)
- Cholesterol: 408 mg
- Sodium: 1028.9 mg
See the Lobster Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Crustaceans, spiny lobster, mixed species, cooked, moist heat.
Calories in Lobster
Lobster has 648 calories per pound or 143 calories for every 100 grams. Most of its calories are from protein and fat.78% of calories in lobster are from protein, 13% of calories are from fat and 9% of calories are from carbohydrates.
Calories from Fat
About 13% the calories in cooked Lobster are from fat. Lobster has a moderate amount of total fat, with 8.8 grams or 14% of recommended daily values per pound. Most of the fat in lobster are healthier unsaturated fats.
Lobster contains 408 mg of cholesterol and no trans-fat.
Lobster contains 408 mg of cholesterol and no trans-fat.
- Total fat: 8.8 g
- Cholesterol: 408 mg
- Saturated fat: 1.4 g
- Monounsaturated fat: 1.6 g
- Polyunsaturated fat: 3.4 g
Omega-3 and Omega-6 in Lobster
Lobster is a source of healthy omega-3 fatty acids, containing a total of 2.18 grams for every pound. It contains significant amounts of DHA and EPA.
[2]
- DHA: 0.63 g
- EPA: 1.55 g
Also a source of omega-6 fatty acids, every pound of lobster contains a total of 0.9 grams of omega-6.
[2]
- other omega 6: 0.9 g
Calories Similar to Lobster
Some other seafoods with similar calories to lobster by weight:- Clams: +23 calories
- Anchovy: -54 calories
- Canned Tuna: -68 calories
- Salmon: -73 calories
Protein in Lobster
An excellent source of protein, a single pound of Lobster contains 239% of recommended daily values or 119.7 grams of protein. In addition, lobster is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.- Protein: 119.71 g
- Tryptophan: 1.67 g
- Threonine: 4.83 g
- Isoleucine: 5.78 g
- Leucine: 9.48 g
- Lysine: 10.4 g
- Methionine: 3.37 g
- Phenylalanine: 5.04 g
- Valine: 5.61 g
- Histidine: 2.43 g
Protein Similar to Lobster
Some other seafoods with similar amounts of protein to lobster by weight:- Clams: -3.9 grams
- Trout: -9.1 grams
- Canned Tuna: -13 grams
- Salmon: -27 grams
Vitamins and Minerals in Lobster
An good source of many nutrients, cooked lobster contains abundant amounts of calcium, iron, magnesium, potassium, niacin, Vitamin B6 and Vitamin B12. In fact, a single pound of lobster contains 763% of recommended daily values or 18.3 ug of Vitamin B12. Also an excellent source of niacin, a single pound of lobster contains 159% of recommended daily values or 22.2 milligrams of niacin.Vitamins in lobster (1 pound):
- Vitamin a: 27.2 ug
- Riboflavin: 0.3 mg
- Niacin: 22.2 mg
- Vitamin b6: 0.8 mg
- Vitamin c: 9.5 mg
- Folate: 4.5 ug
- Vitamin b12: 18.3 ug
- Calcium: 285.6 mg
- Potassium: 942.8 mg
- Iron: 6.4 mg
- Magnesium: 231.2 mg
- Zinc: 33 mg
- Selenium: 268.3 ug
- Phosphorus: 1038 mg
- Copper: 1.9 mg
- Manganese: 0.1 mg
Similar to Lobster for Vitamin B12
Here are some other seafoods with similarly abundant amounts of Vitamin B12 to lobster:- Salmon: +0.5 UG
- Trout: +1.9 UG
- Crab Meat: -3.2 UG
- Canned Tuna: -13 UG
Lobster Nutrition Chart
|
Lobster:
(
pound
-
453g )
|
||
|---|---|---|
| calories |
|
648KCAL 32% |
| carbohydrates |
|
14G 6% |
| total fat |
|
8.8G 14% |
| saturated fat |
|
1.4G 8% |
| monounsaturated fat | 1.6G | |
| polyunsaturated fat | 3.4G | |
| protein |
|
120G 239% |
| cholesterol | 408MG | |
| sodium |
|
1029MG 69% |
| Vitamin A |
|
27UG 4% |
| Vitamin C |
|
9.5MG 13% |
| calcium |
|
286MG 29% |
| iron |
|
6.4MG 36% |
| magnesium |
|
231MG 75% |
| potassium |
|
943MG 41% |
| thiamin (Vitamin B1) |
|
0.04MG 4% |
| riboflavin (Vitamin B2) |
|
0.25MG 23% |
| niacin (Vitamin B3) |
|
22MG 159% |
| Vitamin B6 |
|
0.78MG 60% |
| pantothenic acid (Vitamin B5) |
|
1.8MG 37% |
| folate (Vitamin B9) |
|
4.5UG 1% |
| Vitamin B12 |
|
18UG 763% |
| zinc |
|
33MG 412% |
| manganese |
|
0.08MG 5% |
| copper |
|
1.9MG 157% |
| phosphorus |
|
1038MG 148% |
| selenium |
|
268UG 488% |