Are you worried about the calorie consumption every time you have lobster on your plate? Don’t know how many calories in lobster? Do we always take food for their tastes, but also their nutritive value? Like the other seafood and shellfishes, lobster has food values benefitting the health of a person. Lobster is a delicacy and a source of lean protein.
Did you know lobster has 89 calories compared to 97 in crab and 99 in shrimp per 100 gm? That is not all. The USDA reported that a cup or 145 gm serving of lobster contains 129 gm of protein, less than 1.25 gm of fat, and no carbohydrate when taken steamed or boiled. Let us glance at the other nutritive value (Calories in Lobster) of lobster and how you eat; make a difference.
Nutritional Facts (Calories in Lobster)
1. Carbohydrate, Sugar, Fat, and Salt
Today, the health-conscious want their food with low carbohydrate, low fat, and sugar-free. Lobsters are just perfect with none of these present unless you want to add to the preparation. Lobster, being a sea fish, contains substantial amounts of salt. A 100-gram of tail meat comprises 296 milligrams of sodium. As the daily requirement of sodium is 1500 to 2300 milligrams for an adult, too much lobster at one time may not be a good idea—however, the other nutrients in lobster balance out the effect of sodium.
2. Protein in Lobster
The Maine lobster is the healthiest source of protein. The amino acids that make up the protein are all essential. Half a serving should be enough, supplying 28 grams of protein needed for a balanced diet. A lobster meal is adequate to supply the highest 75% and 76%, respectively, of tryptophan and phenylalanine as per recommended daily intake (RDI). Because of the combination of protein, low saturated fat, and high omega, lobster, when taken with scanty butter, is a source of lean protein.
3. Fat and Cholesterol in Lobster
Lobster has an ill reputation for containing cholesterol. Indeed, it is so. It contains 145 mg in a cup (3.5 ounces) but much less than an egg, 187 mg. However, it does not have saturated fat, the ‘bad’ LDL cholesterol that causes heart diseases. The significant part of having a lobster meal is good fat, the omega-3 fatty acid. The amount is 200 mg in each serving, very close to the recommended dose of 250–500 mg made jointly by EPA and DHA daily for an adult. In that case, having half a serving of lobster with vegetables would be an excellent combination.
4. Minerals and vitamins
Like the absence of carbohydrates, lobsters have no fiber and sugar-free. However, the lobsters are loaded with minerals and vitamins. There are substantial amounts of phosphorus, potassium, calcium, magnesium, selenium, choline, zinc, vitamin B12, and E. The sodium content is quite high, 705 milligrams in a cup, obviously being a saltwater fish. This makes up almost 31% of recommended requirement in a daily diet. The good news for children and childbearing age of mothers is it seafood with fear of mercury contamination.
The Health Benefits of Lobster
Many studies show that the health benefits of lobster outweigh the thought the detrimental effect of fat and cholesterol. However, with regulated intake and proper recipes, it is one of the most nutritious food. Moreover, delicious, of course, with a special flavor, unlike other seafood. There are many benefits in preventing and curing several diseases, a few of which are included in our blog.
i. Strengthening the Immune System
Zinc, a mineral needed by the human body in minute amounts, is essential as they closely associate with immune functioning. Immune dysfunction causes retarded growth in children, anemia, hair loss, diarrhea, pneumonia, impotence, and related ailments. Food containing a substantial amount of zinc help the efficient functioning of the immune system that defends the body from invasion of disease. To your surprise, one cup or 128 gm of lobster comprises 6 milligrams (mg) of zinc. The RDA for zinc is 8 mg for women and 11 mg for adult men. Therefore, this amount meets 75% and 55% of the daily requirement of women and men, respectively.
ii. Improved Thyroid Function
The two minerals are essential minerals responsible for thyroid functioning and metabolism. Lobsters contain 185ug of iodine per 100 gm flesh, compared to around 4.8x less in blue carp and 7.7x in shrimp. A helping of 100 g is all you need (both women and men) to take care of 71% RDA.
Equally high is the selenium content in lobster 100 gm containing 471 mg and way above 51ug recommended by RDA. Selenium functions as an anti-oxidant and assists the thyroid in the absorption and metabolism of hormones. Although doctors prescribe supplements and hormones, the best way to overcome dysfunctioning is to add iodine and selenium-rich food to the diet. Lobster as an occasional is a wonderful way of staying healthy.
iii. Overcoming Anemia
Intake of food rich in copper help overcome an anemic condition caused by the absence of red blood cells and oxygen flow. Copper triggers the release of iron, an integral part of hemoglobin. Lobsters contain 1.3 mg copper in 100 gm flesh. The RDA requirement is 900ug/day for adult men and women. Although the intake of copper in Western food menus is high, deficiency symptoms and diseases due to copper are alarming in the less developed countries. A helping of 25 to 50 g of lobster can largely reduce the anemia of the suffering people.
Is lobster a Brain Food?
Lobsters contain choline, niacin, and vitamin B12. However, it is in trace amounts, 100g boiled lobster 21% chloride, 9 and 11% of niacin for men and women, and around 4 to 4.5% of Vitamin B12, again for men and women, respectively. Each has specific functions in keeping a healthy state of the nervous system, the brain, and other associated functions such as production and circulation of blood and buildup of healthy cells.
Conclusion (How Many Calories in Lobster)
Lobster is expensive food and not expected to have every day. Since it is rich in almost all the essential major and minor nutrients, you may add potions to the various food you eat daily. As it is a source of protein, you may occasionally consider it the main dish. However, to cut down the binding effect of fat and cholesterol, nutritionists recommend restricted use of butter and oil. The taste and nutrients will be equally effective in pasta, rice dishes, salads, patties, and burgers.
Now a word of caution. Lobsters like shrimp cause allergies to some people. Avoid if you have a history of allergy. Lobsters also contain mercury; therefore, too much at one time is unadvisable. The nutritionists strongly recommend cooking frozen lobsters at as high a temperature as 145°F to eliminate the bacteria. A lobster meal is always appealing!