Spiny Lobster (Mixed Species, Cooked with Moist Heat) – Nutritional Overview
Spiny lobster, often hailed for its delicate, sweet flavor and firm texture, is a popular seafood choice for many dishes. When prepared through moist heat cooking methods, such as steaming or boiling, this crustacean becomes an excellent source of high-quality protein while remaining relatively low in fat. Whether enjoyed in a luxurious lobster tail dish or incorporated into a seafood medley, spiny lobster offers a range of essential nutrients, making it a valuable addition to a balanced diet.
Ingredients Overview
- Description: Spiny Lobster (Mixed Species, Cooked with Moist Heat)
- Serving Size: 100g
Nutritional Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 143 kcal |
| Protein | 26.41 g |
| Total Fat | 1.94 g |
| Saturated Fat | 0.303 g |
| Carbohydrates | 3.12 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 63.0 mg |
| Iron | 1.41 mg |
| Magnesium | 51.0 mg |
| Phosphorus | 229.0 mg |
| Potassium | 208.0 mg |
| Sodium | 227.0 mg |
| Zinc | 7.27 mg |
| Copper | 0.415 mcg |
| Manganese | 0.018 mg |
| Selenium | 59.2 mcg |
| Vitamin C | 2.1 mg |
| Thiamin (B1) | 0.009 mg |
| Riboflavin (B2) | 0.056 mg |
| Niacin (B3) | 4.898 mg |
| Vitamin B6 | 0.173 mg |
| Folate (B9) | 1.0 mcg |
| Vitamin B12 | 4.04 mcg |
| Vitamin A | 6.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Spiny lobster is a type of shellfish and, as such, is considered one of the top allergens for individuals who have a sensitivity to seafood. If you or your guests have a known allergy to shellfish, including lobsters, crabs, or shrimp, it is important to avoid this ingredient.
Dietary Preferences
- High in Protein: Spiny lobster is an excellent source of lean protein, making it a great choice for those following a high-protein diet, such as athletes or individuals looking to build muscle.
- Low in Fat: With only 1.94 grams of total fat per 100 grams, spiny lobster can easily fit into a low-fat diet plan.
- Low in Carbohydrates: At just 3.12 grams of carbs per serving, it can be incorporated into low-carb and ketogenic diets.
- Gluten-Free: Naturally, spiny lobster is free from gluten, making it a safe option for those with celiac disease or gluten sensitivity.
- Low in Fiber: While spiny lobster offers a good range of vitamins and minerals, it does not contribute to dietary fiber intake, so it should be paired with fiber-rich foods to balance your meal.
- Rich in Micronutrients: Spiny lobster offers a variety of essential vitamins and minerals, including Vitamin B12, selenium, zinc, and phosphorus, all of which play important roles in supporting metabolism, immune function, and bone health.
Culinary Advice
When cooking spiny lobster, the key is to preserve its natural sweetness and delicate texture. Moist heat methods, such as steaming or boiling, are ideal because they prevent the lobster meat from becoming tough or overcooked.
- Steaming: Steaming is one of the best methods to cook spiny lobster as it helps retain moisture and tenderness. Place lobster tails or whole lobsters in a steamer basket over simmering water for about 5-8 minutes, depending on size.
- Boiling: Boiling is another common method, where the lobster is placed in rapidly boiling salted water for a few minutes. Be sure to check the lobster frequently to avoid overcooking.
- Serving Suggestions: Spiny lobster pairs beautifully with garlic butter, citrus, or a light herb sauce. It is also fantastic in seafood pasta dishes, salads, or as a decadent addition to a seafood platter.
Conclusion
Spiny lobster is not only a luxurious and versatile seafood option but also a nutritional powerhouse. With its rich protein content, low fat, and variety of essential micronutrients, it can be enjoyed by those on various dietary plans, from high-protein to low-carb. Whether you’re preparing a sophisticated dish or a simple feast, spiny lobster offers a wealth of culinary possibilities. Just be mindful of potential allergies and consider pairing it with a variety of complementary foods for a well-rounded meal.
