Crustaceans, lobster, northern
Category: Finfish & Shellfish Products Method: Cooked, Moist Heat
Nutrition Highlights
Serving Size
Calories
129
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Protein | 110 (85.5%) |
| Fat | 11 (8.7%) |
| Total | 129 (100%) |
Serving: 1 cup [145g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 113 (78.1%) |
| Protein | 28 (19.0%) |
| Ash | 3.1 (2.1%) |
| Fat | 1.2 (0.9%) |
| Total | 145 (100%) |
Serving: 1 cup [145g]
Benefits
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High in protein, with over 20 grams of protein per 3-ounce serving. Protein is important for growth, repair and maintenance of muscles
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A good source of selenium, an antioxidant mineral that may help protect cells from damage. One serving provides over 25% of the Daily Value
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Contains omega-3 fatty acids which have anti-inflammatory properties and may help reduce risk of heart disease when consumed in moderation
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Rich in vitamins like niacin, vitamin B12 and zinc which support energy production and a healthy immune system
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Low in calories, with less than 100 calories per serving, making it a good choice for weight management as part of an overall healthy diet
Risks
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High in cholesterol. A 3-ounce cooked serving contains around 165 mg of cholesterol
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May contain traces of environmental pollutants like mercury, PCBs, and dioxins that can accumulate in seafood. Levels vary depending on where the lobster was caught
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Can trigger allergic reactions in people with shellfish allergies. Cooking does not fully eliminate allergenic proteins
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High in calories. A 3-ounce serving provides around 110 calories
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May have traces of bacteria like Vibrio vulnificus which can cause illness in at-risk groups like those with liver disease or weakened immune systems
Additional Information
Crustaceans, specifically lobsters, are a popular seafood delicacy enjoyed by many around the world. This nutrient-rich food offers several health benefits, but it is important to be mindful of potential risks associated with its consumption.
Nutritional Benefits:
1. High Protein Content: Lobster is an excellent source of high-quality protein, which plays a crucial role in building and repairing tissues, supporting the immune system, and producing enzymes and hormones. A 3-ounce serving of cooked lobster provides approximately 20 grams of protein, making it a great choice for individuals looking to meet their protein needs.
2. Low in Fat and Calories: Lobster is relatively low in fat and calories compared to other protein-rich foods. A 3-ounce serving of cooked lobster contains approximately 90 calories and less than 2 grams of fat. This makes it a suitable option for those watching their calorie intake or trying to maintain a healthy weight.
3. Rich in Essential Nutrients: Lobster is a good source of several essential vitamins and minerals. It contains notable amounts of vitamin B12, which is crucial for nerve function and the production of red blood cells. Additionally, it provides significant amounts of selenium, zinc, copper, and phosphorus, which are important for various bodily functions, including immune health, metabolism, and bone health.
4. Omega-3 Fatty Acids: Lobster contains omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These polyunsaturated fats have been associated with numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function. However, the omega-3 content in lobster is relatively lower compared to fatty fish like salmon or mackerel.
Risks and Considerations:
1. High Cholesterol: While lobster is low in saturated fat, it is relatively high in dietary cholesterol. A 3-ounce serving of cooked lobster contains approximately 100 milligrams of cholesterol, which is a significant portion of the recommended daily limit of 300 milligrams for individuals without heart disease. Therefore, individuals with high cholesterol levels or heart conditions should consume lobster in moderation.
2. Sodium Content: Lobster naturally contains sodium, and additional salt may be added during the cooking process or when served. Excessive sodium intake can contribute to high blood pressure and increase the risk of heart disease. It is important to be mindful of sodium intake, especially for individuals with hypertension or those following a low-sodium diet.
3. Allergies: Crustaceans, including lobsters, are common allergens. Some individuals may experience allergic reactions ranging from mild symptoms like hives or itching to severe reactions such as difficulty breathing or anaphylaxis. If you have a known shellfish allergy, it is crucial to avoid consuming lobster or any other crustaceans.
4. Environmental Concerns: While not directly related to nutritional risks, it is worth mentioning that the fishing and farming practices associated with lobster can have environmental implications. Overfishing, habitat destruction, and unsustainable aquaculture practices can impact marine ecosystems. When choosing lobster, opt for sustainably sourced options to support responsible fishing practices.
In conclusion, lobster offers several nutritional benefits, including being a rich source of protein, low in fat and calories, and providing essential vitamins and minerals. However, it is important to be mindful of its cholesterol and sodium content, potential allergenicity, and the environmental concerns associated with its production. As with any food, moderation and a balanced diet are key to enjoying the nutritional benefits of lobster while minimizing potential risks.