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Crustaceans, spiny lobster, mixed species, cooked, moist heat: Nutrition Facts

Generic food Cooked Fish and Seafood

Crustaceans, spiny lobster, mixed species, cooked, moist heat contains 143 kcal per 100 g. A typical serving of 1 lobster (163 g) provides about 233 kcal.

Roughly 78% of its calories come from protein, with 13% from fat and 9% from carbohydrates (estimated with general energy factors).

That is more energy than the typical item in finfish and shellfish products on FoodFactly, where the median is 119 kcal per 100 g across 286 foods.

100 g provides 168% of the Daily Value for Vitamin B12, 108% of the Daily Value for selenium and 66% of the Daily Value for zinc.

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

143kcal per 100 g
26.4 gprotein
3.1 gcarbohydrates
1.9 gfat
233kcal in 1 lobster (163 g)

Nutrition facts

Nutrition facts for the selected amount
NutrientAmount per 100 g% DV
Calories C 143 kcal
Total fat ? 1.9 g 2%
Saturated fat ? 0.3 g 2%
Cholesterol ? 90 mg 30%
Sodium ? 227 mg 10%
Total carbohydrates C 3.1 g 1%
Dietary fiber Z 0 g 0%
Total sugars not reported
Protein ? 26.4 g 53%
Vitamin A ? 6 µg0.7%
Vitamin C ? 2.1 mg2%
Thiamin (B1) ? 0.009 mg0.8%
Riboflavin (B2) ? 0.056 mg4%
Niacin (B3) ? 4.9 mg31%
Pantothenic acid (B5) ? 0.4 mg8%
Vitamin B6 ? 0.17 mg10%
Folate (B9) C 1 µg0.3%
Vitamin B12 ? 4 µg168%
Calcium ? 63 mg5%
Iron ? 1.4 mg8%
Magnesium ? 51 mg12%
Phosphorus ? 229 mg18%
Potassium ? 208 mg4%
Zinc ? 7.3 mg66%
Copper ? 0.42 mg46%
Manganese ? 0.018 mg0.8%
Selenium I 59.2 µg108%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein: 78%Carbohydrates: 9%Fat: 13%143kcal / 100 g
  • Protein 78%
  • Carbohydrates 9%
  • Fat 13%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Vitamin B12168%Selenium108%Zinc66%Copper46%Niacin (B3)31%Phosphorus18%Magnesium12%Vitamin B610%Pantothenic acid (B5)8%Iron8%

Nutritional insights

  • Protein26.4 gin the top quarter of finfish and shellfish products (median 19.9 g)
  • Fat1.9 gbelow the median for finfish and shellfish products (median 2.7 g)
  • Saturated fat0.3 gbelow the median for finfish and shellfish products (median 0.63 g)
  • Sodium227 mgabove the median for finfish and shellfish products (median 93.8 mg)
  • Protein per 100 kcal18.5 gprotein density, useful for comparing foods with different calorie levels
  • Water66.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)
Monounsaturated fat ?0.35 g
Polyunsaturated fat ?0.76 g
Amino acids (18)
Tryptophan ?0.37 g
Threonine ?1.1 g
Isoleucine ?1.3 g
Leucine ?2.1 g
Lysine ?2.3 g
Methionine ?0.74 g
Cystine ?0.3 g
Phenylalanine ?1.1 g
Tyrosine ?0.88 g
Valine ?1.2 g
Arginine ?2.3 g
Histidine ?0.54 g
Alanine ?1.5 g
Aspartic acid ?2.7 g
Glutamic acid ?4.5 g
Glycine ?1.6 g
Proline ?0.87 g
Serine ?1 g
Individual fatty acids (13)
EPA (omega-3, 20:5 n-3) ?0.34 g
DHA (omega-3, 22:6 n-3) ?0.14 g
Linoleic acid (omega-6, 18:2) ?0.017 g
SFA 14:0 ?0.008 g
SFA 16:0 ?0.19 g
SFA 18:0 ?0.1 g
MUFA 18:1 ?0.27 g
PUFA 18:3 ?0.01 g
PUFA 20:4 ?0.2 g
MUFA 16:1 ?0.05 g
PUFA 18:4 ?0.006 g
MUFA 20:1 ?0.035 g
PUFA 22:5 n-3 (DPA) ?0.044 g
Carotenoids (1)
Retinol ?6 µg
Other components (6)
Water ?66.8 g
Ash ?1.8 g
Energy ?598 kJ
Vitamin A, IU ?20 IU
Folic acid Z0 µg
Folate, food ?1 µg

Other forms of Crustaceans

Raw, cooked, dried and processed versions are separate records with their own measured values.

FoodCaloriesProteinCarbsFat
Crustaceans, crab, blue, canned Canned 83 17.9 g 0 g 0.74 g
Crustaceans, crab, blue, crab cakes, home recipe 155 20.2 g 0.48 g 7.5 g
Crustaceans, crab, dungeness, raw Raw 86 17.4 g 0.74 g 0.97 g
Crustaceans, crab, queen, raw Raw 90 18.5 g 0 g 1.2 g
Crustaceans, shrimp, mixed species, cooked, breaded and fried Cooked 242 21.4 g 11.5 g 12.3 g
Shrimp, cooked Cooked 119 22.8 g 1.5 g 1.7 g
Crustaceans, shrimp, mixed species, canned Canned 100 20.4 g 0 g 1.4 g
Crustaceans, shrimp, mixed species, imitation, made from surimi 101 12.4 g 9.1 g 1.5 g
Crustaceans, crab, dungeness, cooked, moist heat Cooked 110 22.3 g 0.95 g 1.2 g
Crustaceans, crab, queen, cooked, moist heat Cooked 115 23.7 g 0 g 1.5 g
Crustaceans, crab, alaska king, cooked, moist heat Cooked 97 19.4 g 0 g 1.5 g
Crustaceans, crab, alaska king, imitation, made from surimi 95 7.6 g 15 g 0.46 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

FoodCaloriesProteinCarbsFat
Mollusks, conch, baked or broiled Cooked 130 26.3 g 1.7 g 1.2 g
Mollusks, clam, mixed species, cooked, moist heat Cooked 148 25.6 g 5.1 g 2 g
Fish, snapper, mixed species, cooked, dry heat Cooked 128 26.3 g 0 g 1.7 g
Fish, mackerel, king, cooked, dry heat Cooked 134 26 g 0 g 2.6 g
Fish, sheepshead, cooked, dry heat Cooked 126 26 g 0 g 1.6 g
Fish, tilapia, cooked, dry heat Cooked 128 26.2 g 0 g 2.7 g
Fish, tilapia, steamed Cooked 121 25.4 g 0 g 2.2 g
Fish, tuna, skipjack, fresh, cooked, dry heat Cooked 132 28.2 g 0 g 1.3 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

  • USDA FoodData Central: SR Legacy, record 172009. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: . Data quality score: 95/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.

Frequently asked questions

How many calories are in cooked crustaceans?

100 g of cooked crustaceans has 143 kcal. 1 lobster (163 g): about 233 kcal. 3 oz (85 g): about 122 kcal.

Is cooked crustaceans high in protein?

Cooked crustaceans contains 26.4 g of protein per 100 g (53% of the 50 g Daily Value), or 43 g in 1 lobster (163 g). About 78% of its calories come from protein. Compared with other finfish and shellfish products, that is among the highest quarter (median 19.9 g).

How many carbs are in cooked crustaceans?

Cooked crustaceans has 3.1 g of total carbohydrates per 100 g, including 0 g of fiber.

How much fat is in cooked crustaceans?

Cooked crustaceans contains 1.9 g of fat per 100 g, of which 0.3 g is saturated (2% of the Daily Value).

What vitamins and minerals does cooked crustaceans contain?

Per 100 g, the most notable amounts relative to the Daily Value are Vitamin B12 (168% DV), selenium (108% DV), zinc (66% DV), copper (46% DV) and Niacin (B3) (31% DV). The full list is in the vitamins and minerals table above.

How much sodium is in cooked crustaceans?

100 g contains 227 mg of sodium, 10% of the 2,300 mg Daily Value.

Does crustaceans have the same nutrition cooked and canned?

No. Per 100 g, crustaceans, spiny lobster, mixed species, cooked, moist heat has 143 kcal, while crustaceans, crab, blue, canned has 83 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.