Lobster (Northern Raw) – Nutritional Information & Health Benefits
Lobster, particularly the northern raw variety, is a lean and nutrient-dense seafood, offering a rich source of protein and essential vitamins and minerals. It is low in fat, with only 0.75g of total fat and a negligible amount of saturated fat (0.181g). With 16.52g of protein per 100g serving, lobster is an excellent choice for those looking to boost their protein intake without excessive calories, containing just 77 kcal per serving.
Nutritional Breakdown:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 77 kcal |
| Protein | 16.52 g |
| Total Fat | 0.75 g |
| Saturated Fat | 0.181 g |
| Carbohydrates | 0.0 g |
| Fiber | 0.0 g |
| Sugars | 0.0 g |
| Calcium | 84 mg |
| Iron | 0.26 mg |
| Magnesium | 38 mg |
| Phosphorus | 161 mg |
| Potassium | 200 mg |
| Sodium | 423 mg |
| Zinc | 3.53 mg |
| Copper | 1.349 mcg |
| Manganese | 0.056 mg |
| Selenium | 63.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.02 mg |
| Riboflavin (B2) | 0.014 mg |
| Niacin (B3) | 1.591 mg |
| Vitamin B6 | 0.104 mg |
| Folate | 10 mcg |
| Vitamin B12 | 1.25 mcg |
| Vitamin A | 1.0 mcg |
| Vitamin E | 0.87 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits & Dietary Considerations
Lobster is particularly rich in minerals like calcium, magnesium, and phosphorus, contributing to bone health and overall mineral balance. The high protein content supports muscle repair and maintenance, while the presence of zinc and selenium aids in immune function. Additionally, the small amount of vitamin B12 in lobster plays a crucial role in red blood cell production and nerve health.
Due to its high sodium content (423 mg per 100g), individuals monitoring their sodium intake may want to consume lobster in moderation. Although lobster offers minimal carbohydrates and no fiber or sugars, its low-fat profile makes it a fitting choice for many dietary preferences, including low-fat and high-protein diets.
Conclusion
Northern raw lobster is a nutrient-packed, protein-rich food that can be enjoyed as part of a healthy, balanced diet. Its mild flavor and versatile nature make it an excellent addition to a variety of dishes, from salads to pasta, or simply enjoyed on its own. As a low-calorie and low-fat option, lobster can be part of a weight-conscious diet, providing essential nutrients without unnecessary calories.
