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Nutritional Info: Crustaceans, spiny lobster, mixed species, raw

The USDA reference number for this food is: 15154
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, spiny lobster, mixed species, raw

Nutrition Facts

Serving Size: 1 lobster (209g or 7.4 oz)
 

Amount Per Serving

 

Calories

234
Calories from Fat 28
 

% Daily Value*

 

Total Fat

3g
5%
 
Saturated Fat 0g2%
 
Trans Fat 0g
 

Cholesterol

146mg
49%
 

Sodium

370mg
16%
 

Total Carbohydrate

5g
2%
 
Dietary Fiber 0g0%
 
Sugars 0g
 

Protein

43g
 
Vitamin A1% · Vitamin C0%
 
Calcium10% · Iron14%
 
*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

The giant Lobster served on a plate
The giant Lobster served on a plate

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Standard measures for this food:

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Calories

Calories

Serving Size: 1 lobster (209g or 7.4 oz)
kcal*kjoules*RDI%
 
Total Calories234 kcal979 kJ12%
 
from Carbs20.9 kcal87.33 kJ
 
from Fat28.5 kcal119.1 kJ
 
from Protein183.8 kcal769.19 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 209 grams of Crustaceans, spiny lobster, mixed species, raw


Vitamin Content

Vitamin Content

Serving Size: 1 lobster (209g or 7.4 oz)
AmountRDI%
 
Vitamin A 35.53 IU 1%
 
Vitamin B6 0.3135 mg 16%
 
Vitamin B12 7.315 mcg 122%
 
Vitamin B12, Added ~
 
Vitamin C 4.18 mg 0%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) ~
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.01463 mg 1%
 
Riboflavin 0.09614 mg 6%
 
Niacin 8.87205 mg 44%
 
Pantothenic Acid 0.7315 mg 7%
 
Folate 2.09 mcg 1%
 
Folate, Food 2.09 mcg 1%
 
Folate, DFE 2.09 mcg DFE 1%
 
Choline ~
 
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 209g (7.37 oz) of Crustaceans, spiny lobster, mixed species, raw contains. Vitamin RDI for 209 grams of Crustaceans, spiny lobster, mixed species, raw


Mineral Content

Mineral Content

Serving Size: 1 lobster (209g or 7.4 oz)
AmountRDI%
 
Calcium 102.41 mg 10%
 
Iron 2.5498 mg 14%
 
Magnesium 83.6 mg 21%
 
Phosphorus 497.42 mg 50%
 
Potassium 376.2 mg 8%
 
Sodium 369.93 mg 16%
 
Zinc 11.8503 mg 79%
 
Copper 0.79629 mg 40%
 
Manganese 0.03135 mg 2%
 
Selenium 96.558 mcg 138%
 
Fluoride ~
 
*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 209g (7.37 oz) of Crustaceans, spiny lobster, mixed species, raw contains. Mineral RDI for 209 grams of Crustaceans, spiny lobster, mixed species, raw


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 lobster (209g or 7.4 oz)
AmountRDI%*
 
Protein43.054g86%
 

Essential Aminos

 
Histidine0.87362 g125%
 
Isoleucine2.08582 g149%
 
Leucine3.41506 g125%
 
Lysine3.74528 g178%
 
Methionine1.2122 g
 
Phenylalanine1.8183 g
 
Threonine1.74306 g166%
 
Tryptophan0.59983 g214%
 
Valine2.02521 g111%
 

Non-essential Aminos

 
Arginine3.75991 g
 
Alanine2.43694 g
 
Aspartate4.44961 g
 
Cystine0.48279 g
 
Glutamate7.34008 g
 
Glycine2.59578 g
 
Hydroxyproline
 
Proline1.41911 g
 
Serine1.69499 g
 
Tyrosine1.43165 g
 
Methionine + Cystine† 1.69499 g 161
 
Phenylalanine + Tyrosine† 3.24995 g 310
 
* 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, spiny lobster, mixed species, 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 209g (7.37 oz) of Crustaceans, spiny lobster, mixed species, 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 209g (7.37 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 209 grams of Crustaceans, spiny lobster, mixed species, raw


Carbohydrate Content

Carbohydrates

Serving Size: 1 lobster (209g or 7.4 oz)
AmountRDI%
 
Total Carbohydrates5.0787g2%
 
Dietary Fiber0g0%
 
Starch~
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
209g (7.37 oz) grams of Crustaceans, spiny lobster, mixed species, raw contains 5.0787 grams of carbohydrates which is 2% 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 209 grams of Crustaceans, spiny lobster, mixed species, raw contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 lobster (209g or 7.4 oz)
AmountRDI%
 
Total Fat3.1559g5%
 
Total Omega-3 Fatty Acids0.79629g
 
Total Omega-6 Fatty Acids0.34903g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.49533g2%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.01254g
 
Palmitic Acid   [Hexadecanoic Acid]0.31141g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.1672g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.57475g
 
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]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.05643g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.43472g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.08151g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

1.2331g
 
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~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.32186g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0.07106g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.22572g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.02717g
 
Linolenic Acid   [Octadecatrienoic Acid]0.01672g
 
Parinaric Acid   [Octadecatetraenoic Acid]0.01045g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0.55385g
 
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, spiny lobster, mixed species, raw in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 209 grams of Crustaceans, spiny lobster, mixed species, 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 (209g or 7.4 oz)
Amount
 
Alcohol0g
 
Water154.8063g
 
Ash2.9051g
 
Caffeine~
 
Theobromine~
 
Cholesterol146.3mg
 
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, spiny lobster, mixed species, raw:

Crustaceans, spiny lobster, mixed species, raw is an excellent source of Vitamin B12, Niacin, Magnesium, Phosphorus, Zinc, Copper, Selenium and Protein. This means that the food contains 20% or more of your RDI for these nutrients.

Crustaceans, spiny lobster, mixed species, raw is a good source of Vitamin B6, Calcium, Iron and Sodium. 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) 50
Athletic Diet - Low Fat, High Protein and Carbs 65
Low Fat Diet (e.g. Jenny Craig) 51
Low Carb Diet (e.g. Atkins Diet) 85
Low Cholesterol Diet 0
Low Sodium Diet 0
Low Glycemic Index Diet (e.g. South Beach Diet) 87
Low Protein Diet 0
Horizontal bar chart


How long will it take to burn 234 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 234 calories contained in 209g (7.37 oz)g of Crustaceans, spiny lobster, mixed species, 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 234 calories
Stretching1 hour 18 mins(180 cal/hr)
Walking (3.5 mph)50 mins(280 cal/hr)
Bicycling (<10 mph)48 mins(290 cal/hr)
Dancing43 mins(330 cal/hr)
Light gardening/yard work43 mins(330 cal/hr)
Golf (walking and carrying clubs)43 mins(330 cal/hr)
Hiking38 mins(370 cal/hr)
Amount of Vigorous exercise to burn 234 calories
Weight lifting (vigorous effort)32 mins(440 cal/hr)
Heavy yard work (chopping wood)32 mins(440 cal/hr)
Basketball (vigorous)32 mins(440 cal/hr)
Walking (4.5 mph)31 mins(460 cal/hr)
Aerobics29 mins(480 cal/hr)
Swimming (slow freestyle laps)28 mins(510 cal/hr)
Running/jogging (5 mph)24 mins(590 cal/hr)
Bicycling (>10 mph)24 mins(590 cal/hr)
Exercise profile for 209g (7.37 oz) of Crustaceans, spiny lobster, mixed species, raw

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