Food · Finfish and Shellfish Products
Spiny lobster nutrition facts
A typical portion of spiny lobster (3 oz; 85 g, crustaceans, mixed species, raw) has 100 calories and 18g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 112 calories (crustaceans, mixed species, raw) to 143 (crustaceans, mixed species, cooked, moist heat).
Nutrition Facts
* 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 for Crustaceans, spiny lobster, mixed species, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 20.6g
- more than 75% of 8,218 USDA reference foods
- Calories per 100 g
- 112
- more than 31% of reference foods
- Sodium per 100 g
- 177mg
- more than 64% of reference foods
3 oz weighs 85 g in USDA's record for Crustaceans, spiny lobster, mixed species, raw (FDC 174211).
Where the calories come from: 9% carbohydrate, 13% fat and 78% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Vitamin B123.0 µg in 3 oz (85 g), 124% of the Daily Value
- Selenium39 µg in 3 oz (85 g), 71% of the Daily Value
- Zinc4.8 mg in 3 oz (85 g), 44% of the Daily Value
- Copper0.3 mg in 3 oz (85 g), 36% of the Daily Value
- Niacin3.6 mg in 3 oz (85 g), 23% of the Daily Value
- Phosphorus202 mg in 3 oz (85 g), 16% of the Daily Value
Source: USDA FoodData Central (FDC 174211), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of spiny lobster USDA describes
Crustaceans, mixed species… has the most calories per 100 g (143); the fewest: Crustaceans, mixed species, raw (112)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Crustaceans, spiny lobster, mixed species, raw | 112 | 20.6 g | 1.5 g | 177 mg |
| Crustaceans, spiny lobster, mixed species, cooked, moist heat | 143 | 26.4 g | 1.9 g | 227 mg |
Every nutrient in this record (72)
The portion is 3 oz (85 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 17.5 g | 20.6 g | 35% |
| Total lipid (fat) | 1.28 g | 1.51 g | 2% |
| Carbohydrate, by difference | 2.07 g | 2.43 g | 1% |
| Ash | 1.18 g | 1.39 g | |
| Energy | 95.2 kcal | 112 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 63.0 g | 74.1 g | |
| Fiber, total dietary | 0 g | 0 g | 0% |
| Cholesterol | 59.5 mg | 70.0 mg | 20% |
| Fatty acids, total saturated | 0.20 g | 0.24 g | 1% |
| Fatty acids, total monounsaturated | 0.23 g | 0.28 g | |
| Fatty acids, total polyunsaturated | 0.50 g | 0.59 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 41.6 mg | 49.0 mg | 3% |
| Iron, Fe | 1.04 mg | 1.22 mg | 6% |
| Magnesium, Mg | 34.0 mg | 40.0 mg | 8% |
| Phosphorus, P | 202 mg | 238 mg | 16% |
| Potassium, K | 153 mg | 180 mg | 3% |
| Sodium, Na | 150 mg | 177 mg | 7% |
| Zinc, Zn | 4.82 mg | 5.67 mg | 44% |
| Copper, Cu | 0.32 mg | 0.38 mg | 36% |
| Manganese, Mn | 0.013 mg | 0.015 mg | 1% |
| Selenium, Se | 39.3 µg | 46.2 µg | 71% |
Vitamins (13)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 4.25 µg | 5.00 µg | |
| Vitamin A, RAE | 4.25 µg | 5.00 µg | 0% |
| Vitamin C, total ascorbic acid | 1.70 mg | 2.00 mg | 2% |
| Thiamin | 0.0059 mg | 0.0070 mg | 0% |
| Riboflavin | 0.039 mg | 0.046 mg | 3% |
| Niacin | 3.61 mg | 4.25 mg | 23% |
| Pantothenic acid | 0.30 mg | 0.35 mg | |
| Vitamin B-6 | 0.13 mg | 0.15 mg | 8% |
| Folate, total | 0.85 µg | 1.00 µg | |
| Vitamin B-12 | 2.98 µg | 3.50 µg | 124% |
| 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 | % DV |
|---|---|---|---|
| Tryptophan | 0.24 g | 0.29 g | |
| Threonine | 0.71 g | 0.83 g | |
| Isoleucine | 0.85 g | 1.0 g | |
| Leucine | 1.39 g | 1.63 g | |
| Lysine | 1.52 g | 1.79 g | |
| Methionine | 0.49 g | 0.58 g | |
| Cystine | 0.20 g | 0.23 g | |
| Phenylalanine | 0.74 g | 0.87 g | |
| Tyrosine | 0.58 g | 0.69 g | |
| Valine | 0.82 g | 0.97 g | |
| Arginine | 1.53 g | 1.80 g | |
| Histidine | 0.36 g | 0.42 g | |
| Alanine | 0.99 g | 1.17 g | |
| Aspartic acid | 1.81 g | 2.13 g | |
| Glutamic acid | 2.99 g | 3.51 g | |
| Glycine | 1.06 g | 1.24 g | |
| Proline | 0.58 g | 0.68 g | |
| Serine | 0.69 g | 0.81 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0.0051 g | 0.0060 g | |
| SFA 16:0 | 0.13 g | 0.15 g | |
| SFA 18:0 | 0.068 g | 0.080 g | |
| MUFA 18:1 | 0.18 g | 0.21 g | |
| PUFA 18:2 | 0.011 g | 0.013 g | |
| PUFA 18:3 | 0.0068 g | 0.0080 g | |
| PUFA 20:4 | 0.13 g | 0.15 g | |
| PUFA 22:6 n-3 (DHA) | 0.092 g | 0.11 g | |
| MUFA 16:1 | 0.033 g | 0.039 g | |
| PUFA 18:4 | 0.0043 g | 0.0050 g | |
| MUFA 20:1 | 0.023 g | 0.027 g | |
| PUFA 20:5 n-3 (EPA) | 0.23 g | 0.27 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.029 g | 0.034 g |
Source: USDA FoodData Central, FDC 174211: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in spiny lobster?
100 in 3 oz (85 g) of crustaceans, mixed species, raw; 112 to 143 per 100 g across USDA's descriptions.
How much protein is in spiny lobster?
18g in 3 oz; 20.6 g per 100 g.
How much sodium is in spiny lobster?
150mg in 3 oz; 177 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov