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Nutritional Info: Crustaceans, lobster, northern, raw

The USDA reference number for this food is: 15147
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Crustaceans, lobster, northern, raw

Nutrition Facts

Serving Size: 1 lobster (150g or 5.3 oz)
 

Amount Per Serving

 

Calories

116
Calories from Fat 10
 

% Daily Value*

 

Total Fat

1g
2%
 
Saturated Fat 0g1%
 
Trans Fat 0g
 

Cholesterol

190mg
64%
 

Sodium

634mg
28%
 

Total Carbohydrate

0g
0%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

25g
 
Vitamin A0% · Vitamin C0%
 
Calcium13% · Iron2%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Lobster
Lobster

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Standard measures for this food:

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Calories

Calories

Serving Size: 1 lobster (150g or 5.3 oz)
kcal*kjoules*RDI%
 
Total Calories116 kcal483 kJ6%
 
from Carbs0 kcal0 kJ
 
from Fat10.1 kcal42.46 kJ
 
from Protein105.8 kcal442.71 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 150 grams of Crustaceans, lobster, northern, raw


Vitamin Content

Vitamin Content

Serving Size: 1 lobster (150g or 5.3 oz)
AmountRDI%
 
Vitamin A 6 IU 0%
 
Vitamin B6 0.156 mg 8%
 
Vitamin B12 1.875 mcg 31%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 1.5 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 0 mcg ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 1.305 mg 7%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 0 mcg 0%
 
Thiamin 0.03 mg 2%
 
Riboflavin 0.021 mg 1%
 
Niacin 2.3865 mg 12%
 
Pantothenic Acid 2.1735 mg 22%
 
Folate 15 mcg 4%
 
Folate, Food 15 mcg 4%
 
Folate, DFE 15 mcg DFE 4%
 
Choline 105.45 mg ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 150g (5.29 oz) of Crustaceans, lobster, northern, raw contains. Vitamin RDI for 150 grams of Crustaceans, lobster, northern, raw


Mineral Content

Mineral Content

Serving Size: 1 lobster (150g or 5.3 oz)
AmountRDI%
 
Calcium 126 mg 13%
 
Iron 0.39 mg 2%
 
Magnesium 57 mg 14%
 
Phosphorus 241.5 mg 24%
 
Potassium 300 mg 6%
 
Sodium 634.5 mg 28%
 
Zinc 5.295 mg 35%
 
Copper 2.0235 mg 101%
 
Manganese 0.084 mg 4%
 
Selenium 95.4 mcg 136%
 
Fluoride 15.9 mcg *
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 150g (5.29 oz) of Crustaceans, lobster, northern, raw contains. Mineral RDI for 150 grams of Crustaceans, lobster, northern, raw


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 lobster (150g or 5.3 oz)
AmountRDI%*
 
Protein24.78g50%
 

Essential Aminos

 
Histidine0.6195 g88%
 
Isoleucine1.0845 g77%
 
Leucine1.7955 g66%
 
Lysine1.86 g89%
 
Methionine0.6195 g
 
Phenylalanine1.02 g
 
Threonine0.981 g93%
 
Tryptophan0.3225 g115%
 
Valine1.1115 g61%
 

Non-essential Aminos

 
Arginine2.286 g
 
Alanine1.317 g
 
Aspartate2.403 g
 
Cystine0.2715 g
 
Glutamate3.6555 g
 
Glycine1.653 g
 
Hydroxyproline
 
Proline1.1115 g
 
Serine0.9555 g
 
Tyrosine0.879 g
 
Methionine + Cystine† 0.891 g 85
 
Phenylalanine + Tyrosine† 1.899 g 181
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Crustaceans, lobster, northern, raw is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 150g (5.29 oz) of Crustaceans, lobster, northern, raw. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 150g (5.29 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 150 grams of Crustaceans, lobster, northern, raw


Carbohydrate Content

Carbohydrates

Serving Size: 1 lobster (150g or 5.3 oz)
AmountRDI%
 
Total Carbohydrates0g0%
 
Dietary Fiber0g0%
 
Starch0g
 
Sugars0g
 
Sucrose0g
 
Glucose0g
 
Fructose0g
 
Lactose0g
 
Maltose0g
 
Galactose0g
 
~Data not available for tilde (~) items.
150g (5.29 oz) grams of Crustaceans, lobster, northern, raw contains 0 grams of carbohydrates which is 0% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 150 grams of Crustaceans, lobster, northern, raw contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 lobster (150g or 5.3 oz)
AmountRDI%
 
Total Fat1.125g2%
 
Total Omega-3 Fatty Acids0.3195g
 
Total Omega-6 Fatty Acids0.0885g
 
Total Trans Fatty Acids0.0165g
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.2715g1%
 
Arachidic Acid   [Eicosanoic Acid]0.006g
 
Behenic Acid   [Docosanoic Acid]0.0015g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0.003g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0.006g
 
Myristic Acid   [Tetradecanoic Acid]0.015g
 
Palmitic Acid   [Hexadecanoic Acid]0.165g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0.0075g
 
Stearic Acid   [Octadecanoic Acid]0.0675g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.33g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0.003g
 
Gadoleic Acid   [Eicosenoic Acid]0.0405g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0.0045g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0.0015g
 
Oleic Acid   [Octadecenoic Acid]0.2355g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.045g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

0.444g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:40.003g
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.039g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.009g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.102g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0.009g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0.015g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.0495g
 
Linolenic Acid   [Octadecatrienoic Acid]0.0645g
 
Parinaric Acid   [Octadecatetraenoic Acid]0.003g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.153g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Crustaceans, lobster, northern, raw in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 150 grams of Crustaceans, lobster, northern, raw
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 lobster (150g or 5.3 oz)
Amount
 
Alcohol0g
 
Water121.425g
 
Ash2.82g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol190.5mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Crustaceans, lobster, northern, raw:

Crustaceans, lobster, northern, raw is an excellent source of Vitamin B12, Pantothenic Acid, Phosphorus, Sodium, Zinc, Copper, Selenium and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Crustaceans, lobster, northern, raw is a good source of Niacin, Calcium and Magnesium. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 80
Athletic Diet - Low Fat, High Protein and Carbs 75
Low Fat Diet (e.g. Jenny Craig) 65
Low Carb Diet (e.g. Atkins Diet) 100
Low Cholesterol Diet 0
Low Sodium Diet 0
Low Glycemic Index Diet (e.g. South Beach Diet) 93
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 116 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 116 calories contained in 150g (5.29 oz)g of Crustaceans, lobster, northern, raw. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 116 calories
Stretching38 mins(180 cal/hr)
Walking (3.5 mph)25 mins(280 cal/hr)
Bicycling (<10 mph)24 mins(290 cal/hr)
Dancing21 mins(330 cal/hr)
Light gardening/yard work21 mins(330 cal/hr)
Golf (walking and carrying clubs)21 mins(330 cal/hr)
Hiking19 mins(370 cal/hr)
Amount of Vigorous exercise to burn 116 calories
Weight lifting (vigorous effort)16 mins(440 cal/hr)
Heavy yard work (chopping wood)16 mins(440 cal/hr)
Basketball (vigorous)16 mins(440 cal/hr)
Walking (4.5 mph)15 mins(460 cal/hr)
Aerobics14 mins(480 cal/hr)
Swimming (slow freestyle laps)14 mins(510 cal/hr)
Running/jogging (5 mph)12 mins(590 cal/hr)
Bicycling (>10 mph)12 mins(590 cal/hr)
Exercise profile for 150g (5.29 oz) of Crustaceans, lobster, northern, raw

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Crustaceans, lobster, northern, raw" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 18 Aug 2017 http://skipthepie.org/finfish-and-shellfish-products/crustaceans-lobster-northern-raw/

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