USDA reference food · Finfish and Shellfish Products

Crustaceans, spiny lobster, mixed species, cooked, moist heat

3 oz of crustaceans, spiny lobster, mixed species, cooked, moist heat (85 g) has 120 calories, 22g of protein, 1.5g of fat and 0g of fiber (USDA FoodData Central, SR Legacy, FDC 172009). It is one of 2 USDA descriptions of spiny lobster.

FoodData Central 172009, SR Legacy, in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size3 oz (85g)

AmountPortion

Amount per serving

Calories120

% Daily Value*

Total Fat 1.5g2%

Saturated Fat 0g1%

Trans Fat not declared

Cholesterol 75mg26%

Sodium 190mg8%

Total Carbohydrate 3g1%

Dietary Fiber 0g0%

Total Sugars not declared

Includes Added Sugars not declared

Protein 22g45%

Vitamin D not declared

Calcium 50mg4%

Iron 1.2mg7%

Potassium 180mg4%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (SR Legacy), scaled to the portion. Check the USDA record.

Protein per 100 g: 26.4g; more than 89% of 8,218 USDA reference foods
Calories per 100 g: 143; more than 40% of reference foods
Fiber per 100 g: 0g; more than 0% of reference foods

What a portion gives you

Fiber 0g0%

Protein 22g45%

Potassium 180mg4%

Calcium 50mg4%

Iron 1.2mg7%

Sodium 190mg8%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, SR Legacy (FDC 172009); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin B123.4 µg in 3 oz (85 g), 143% of the Daily Value
Selenium50 µg in 3 oz (85 g), 91% of the Daily Value
Zinc6.2 mg in 3 oz (85 g), 56% of the Daily Value
Copper0.4 mg in 3 oz (85 g), 39% of the Daily Value
Niacin4.2 mg in 3 oz (85 g), 26% of the Daily Value
Phosphorus195 mg in 3 oz (85 g), 16% of the Daily Value
Magnesium43 mg in 3 oz (85 g), 10% of the Daily Value

Source: USDA FoodData Central (FDC 172009), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 9% carbohydrate, 13% fat and 78% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	143	40%
Protein	26.4 g	89%
Total fat	1.94 g	35%
Carbohydrate	3.12 g	38%
Fiber	0 g	0%
Sodium	227 mg	67%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 7,472 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 3 oz (85 g); % DV is for that portion.

Energy, macronutrients and sugars (11)

Nutrient	Per portion	Per 100 g	% DV
Protein	22.4 g	26.4 g	45%
Total lipid (fat)	1.65 g	1.94 g	2%
Carbohydrate, by difference	2.65 g	3.12 g	1%
Ash	1.51 g	1.78 g
Energy	122 kcal	143 kcal
Water	56.7 g	66.8 g
Fiber, total dietary	0 g	0 g	0%
Cholesterol	76.5 mg	90.0 mg	26%
Fatty acids, total saturated	0.26 g	0.30 g	1%
Fatty acids, total monounsaturated	0.30 g	0.35 g
Fatty acids, total polyunsaturated	0.64 g	0.76 g

Minerals (10)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	53.5 mg	63.0 mg	4%
Iron, Fe	1.20 mg	1.41 mg	7%
Magnesium, Mg	43.4 mg	51.0 mg	10%
Phosphorus, P	195 mg	229 mg	16%
Potassium, K	177 mg	208 mg	4%
Sodium, Na	193 mg	227 mg	8%
Zinc, Zn	6.18 mg	7.27 mg	56%
Copper, Cu	0.35 mg	0.41 mg	39%
Manganese, Mn	0.015 mg	0.018 mg	1%
Selenium, Se	50.3 µg	59.2 µg	91%

Vitamins (13)

Nutrient	Per portion	Per 100 g	% DV
Retinol	5.10 µg	6.00 µg
Vitamin A, RAE	5.10 µg	6.00 µg	1%
Vitamin C, total ascorbic acid	1.78 mg	2.10 mg	2%
Thiamin	0.0076 mg	0.0090 mg	1%
Riboflavin	0.048 mg	0.056 mg	4%
Niacin	4.16 mg	4.90 mg	26%
Pantothenic acid	0.34 mg	0.40 mg
Vitamin B-6	0.15 mg	0.17 mg	9%
Folate, total	0.85 µg	1.00 µg
Vitamin B-12	3.43 µg	4.04 µg	143%
Folic acid	0 µg	0 µg
Folate, food	0.85 µg	1.00 µg
Folate, DFE	0.85 µg	1.00 µg	0%

Amino acids (18)

Nutrient	Per portion	Per 100 g
Tryptophan	0.31 g	0.37 g
Threonine	0.91 g	1.06 g
Isoleucine	1.08 g	1.28 g
Leucine	1.78 g	2.09 g
Lysine	1.95 g	2.29 g
Methionine	0.63 g	0.74 g
Cystine	0.25 g	0.30 g
Phenylalanine	0.94 g	1.11 g
Tyrosine	0.75 g	0.88 g
Valine	1.05 g	1.24 g
Arginine	1.96 g	2.30 g
Histidine	0.46 g	0.54 g
Alanine	1.27 g	1.49 g
Aspartic acid	2.32 g	2.73 g
Glutamic acid	3.82 g	4.50 g
Glycine	1.35 g	1.59 g
Proline	0.74 g	0.87 g
Serine	0.88 g	1.03 g

Fatty acids (13)

Nutrient	Per portion	Per 100 g
SFA 14:0	0.0068 g	0.0080 g
SFA 16:0	0.16 g	0.19 g
SFA 18:0	0.088 g	0.10 g
MUFA 18:1	0.23 g	0.27 g
PUFA 18:2	0.014 g	0.017 g
PUFA 18:3	0.0085 g	0.010 g
PUFA 20:4	0.17 g	0.20 g
PUFA 22:6 n-3 (DHA)	0.12 g	0.14 g
MUFA 16:1	0.043 g	0.050 g
PUFA 18:4	0.0051 g	0.0060 g
MUFA 20:1	0.030 g	0.035 g
PUFA 20:5 n-3 (EPA)	0.29 g	0.34 g
PUFA 22:5 n-3 (DPA)	0.037 g	0.044 g

Source: USDA FoodData Central, FDC 172009: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat spiny lobster

USDA lists 2 preparations of spiny lobster. The spiny lobster page puts them side by side, per 100 g and per portion.

Compare every spiny lobster preparation

Next questions

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Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov