Seafood
raw spiny lobster.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeKosher
ALSO KNOWN AS
spiny lobster
SERVING
CALORIES
112
PROTEIN
20.6g
CARBS
0g
FAT
1.5g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories112kcal—
Protein20.6g41%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat1.5g2%
Saturated fat0.20g1%
Trans fat0g—
Cholesterol70mg23%
Water76.8g—
MINERALS
Sodium177mg8%
Potassium220mg5%
Calcium60mg5%
Iron0.30mg2%
Magnesium30mg7%
Phosphorus185mg15%
Zinc1.5mg14%
Copper0.40mg44%
Manganese0.03mg1%
Selenium40µg73%
VITAMINS
Vitamin A20µg2%
Vitamin C0mg0%
Vitamin D0µg0%
Vitamin E1.0mg7%
Vitamin K0.10µg0%
Thiamin (B1)0.01mg1%
Riboflavin (B2)0.02mg2%
Niacin (B3)1.5mg9%
Pantothenic acid (B5)0.50mg10%
Vitamin B60.10mg6%
Folate (B9)10µg3%
Vitamin B121.2µg50%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup145g
1 tablespoon9.1g
1 teaspoon3g
1 ml0.6g
1 liter604.2g
1 piece182g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of lean, high-quality protein, essential for muscle repair and growth.
- ✓Rich in essential minerals like zinc, which supports immune function, and selenium, a powerful antioxidant.
- ✓Provides Omega-3 fatty acids (EPA and DHA), which are beneficial for heart health and reducing inflammation.
- ✓Good source of B vitamins, particularly B12, crucial for nerve function and red blood cell formation.
COOKING TIPS
In the kitchen.
- 1Spiny lobsters lack large claws; the prime meat is in the tail. Split the tail lengthwise, brush with butter or oil, and grill, broil, or bake.
- 2Avoid overcooking to prevent the meat from becoming tough. Cook until the shell turns bright red-orange and the meat is opaque and firm, typically reaching an internal temperature of 145°F (63°C).
- 3The sweet, delicate flavor pairs well with simple preparations like melted butter, lemon, garlic, and fresh herbs like parsley or tarragon.
- 4Parboiling the lobster for 2-3 minutes before grilling or broiling can help ensure even cooking and make the meat easier to remove from the shell.
STORAGE
Keep it fresh.
- Live spiny lobsters should be cooked the day of purchase. Store them in the refrigerator in a breathable container (like a paper bag) with damp newspaper for up to 24 hours.
- Raw lobster tails or meat should be refrigerated at or below 40°F (4°C) and used within 1-2 days, or frozen at 0°F (-18°C) in airtight packaging for up to 6 months.
FAQ
Frequently asked questions.
Is spiny lobster healthy?
Yes, spiny lobster is a highly nutritious seafood choice. It is an excellent source of lean, high-quality protein and provides essential minerals like zinc and selenium, which support immune function and act as powerful antioxidants.
How much protein is in spiny lobster?
A 100g serving of raw spiny lobster contains approximately 20.6g of protein. This high protein-to-calorie ratio makes it an ideal food for muscle repair, growth, and maintaining satiety.
Is spiny lobster good for weight loss?
Yes, spiny lobster is very weight-loss friendly as it contains only 112 calories and 1.5g of fat per 100g. Its high protein content helps you feel full longer while keeping overall caloric intake low.
Is spiny lobster keto-friendly?
Absolutely. Spiny lobster contains 0g of carbohydrates, making it a perfect protein source for ketogenic and other low-carb diets. It is often served with melted butter, which adds the healthy fats required for keto.
Is spiny lobster gluten-free?
In its raw, natural state, spiny lobster is 100% gluten-free. However, always check for cross-contamination if purchasing pre-processed meat or when using store-bought marinades and seasonings.
How do you cook raw spiny lobster?
The most popular methods are grilling, steaming, or boiling. For tails, split them open and grill for 8-10 minutes, or steam for approximately one minute per ounce of weight until the meat is opaque and firm.
What does spiny lobster taste like?
Spiny lobster has a sweet, delicate flavor and a firm, meaty texture. Because they lack large claws, the meat is concentrated in the tail and is often described as slightly more firm and 'nutty' compared to Maine lobster.
How do you store raw spiny lobster?
Fresh raw lobster should be stored in the coldest part of your refrigerator and consumed within 1-2 days. For long-term storage, wrap the lobster tightly in moisture-proof wrap and freeze it for up to six months.
How can you tell if raw spiny lobster is fresh?
Fresh lobster should have a mild, sweet scent of the ocean; avoid any that smell like ammonia or are overly 'fishy.' The meat should appear translucent and firm to the touch, not slimy or discolored.
Can you eat spiny lobster raw?
While spiny lobster is sometimes served raw as sashimi or in ceviche, it must be extremely fresh and handled with strict sushi-grade safety standards. Cooking is generally recommended to minimize the risk of foodborne illness from shellfish.
