Crustaceans, lobster, northern
Category: Finfish & Shellfish Products Method: Raw
Nutrition Highlights
Serving Size
Calories
116
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 | 99 (85.2%) |
| Fat | 10 (8.7%) |
| Total | 116 (100%) |
Serving: 1 lobster [150g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 122 (81.0%) |
| Protein | 25 (16.5%) |
| Ash | 2.8 (1.9%) |
| Fat | 1.1 (0.8%) |
| Total | 150 (100%) |
Serving: 1 lobster [150g]
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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Rich source of important vitamins and minerals like vitamin B12, selenium, zinc and omega-3 fatty acids. These nutrients support overall health and well-being
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Low in saturated fat and calories. 3 ounces of lobster only contains around 80 calories making it a healthy choice for weight management
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May support brain health. Contains long-chain omega-3 fatty acids EPA and DHA that are important for brain and nervous system function
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May have anti-inflammatory properties. Studies show lobster contains antioxidants that can help reduce inflammation in the body
Risks
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High in cholesterol. A 3-ounce serving of lobster contains around 100 mg of cholesterol
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May contain allergens. Some people have shellfish allergies and eating lobster could trigger an allergic reaction
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Risk of contamination. As with other seafood, lobster has a risk of containing bacteria like vibrio which can cause illness if undercooked
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High in sodium. A 3-ounce serving of lobster contains around 450 mg of sodium which is high for a single serving
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Expensive source of protein. While lobster is nutritious, it is generally more expensive than other protein sources like chicken or beans on a per-serving basis
Additional Information
Crustaceans, specifically lobster, are a popular seafood delicacy enjoyed by many around the world. This article will discuss the nutritional benefits and risks associated with consuming raw northern lobster.
Nutritional Benefits:
1. High Protein Content: Lobster is an excellent source of high-quality protein, providing all the essential amino acids needed for various bodily functions. Protein is crucial for building and repairing tissues, supporting immune function, and producing enzymes and hormones.
2. Low in Fat: Raw northern lobster is relatively low in fat, particularly saturated fat. This makes it a suitable choice for individuals aiming to maintain a healthy weight or reduce their overall fat intake.
3. Rich in Omega-3 Fatty Acids: Lobster contains omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fats offer numerous health benefits, such as reducing inflammation, supporting brain health, and promoting heart health.
4. Good Source of Vitamins and Minerals: 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 red blood cell production. Additionally, lobster provides minerals like selenium, zinc, phosphorus, and copper, which play vital roles in various physiological processes.
5. Low in Calories: Raw northern lobster is relatively low in calories compared to many other protein sources. This makes it an excellent choice for individuals monitoring their calorie intake while still enjoying a delicious seafood meal.
Nutritional Risks:
1. Potential Bacterial Contamination: Consuming raw lobster carries the risk of bacterial contamination, including pathogens like Vibrio species. These bacteria can cause foodborne illnesses, leading to symptoms such as diarrhea, vomiting, abdominal pain, and fever. To minimize this risk, it is crucial to ensure the lobster is fresh, properly handled, and stored at appropriate temperatures.
2. Allergenic Potential: Lobster is one of the most common seafood allergens, and individuals with shellfish allergies should avoid consuming it. Allergic reactions to lobster can range from mild symptoms like itching and hives to severe reactions, including anaphylaxis, which can be life-threatening. If you have a known shellfish allergy, it is essential to avoid raw lobster and related products.
3. High Cholesterol Content: While lobster is relatively low in fat, it does contain significant amounts of cholesterol. Individuals with high blood cholesterol levels or specific health conditions, such as familial hypercholesterolemia, should be cautious about consuming excessive amounts of cholesterol-rich foods like lobster.
4. Sodium Content: Raw northern lobster naturally contains sodium, which can be a concern for individuals with high blood pressure or those aiming to reduce their sodium intake. It is important to be mindful of the overall sodium content in your diet, especially if you frequently consume lobster or other high-sodium foods.
It is worth noting that the risks associated with consuming raw lobster can be mitigated by cooking it thoroughly. Cooking lobster properly ensures the elimination of potential pathogens and reduces the risk of foodborne illnesses.
In conclusion, raw northern lobster offers several nutritional benefits, including being a rich source of protein, omega-3 fatty acids, vitamins, and minerals, while being relatively low in fat and calories. However, it is essential to consider the potential risks such as bacterial contamination, allergenic potential, high cholesterol content, and sodium levels. If you choose to consume raw lobster, ensure it is fresh, properly handled, and sourced from reputable suppliers.