Lobster with sauce, Puerto Rican style: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Luxurious lobster, often simmered or sautéed, bathed in a rich and aromatic Puerto Rican-style sauce, typically featuring sofrito, tomatoes, and vibrant spices. --- RECIPE --- Servings: 2-4 Prep Time: 20 minutes Ingredients: - 2 lbs lobster tails or whole lobsters, cut into pieces - 2 tbsp olive oil - 1/2 cup sofrito - 1/4 cup tomato sauce - 1/2 cup dry white wine or fish broth - 1/4 cup chopped bell pepper - 1/4 cup chopped onion - 2 cloves garlic minced - 1/2 tsp dried oregano - 1 bay leaf - salt and pepper to taste - fresh cilantro for garnish Instructions: 1. 1. Heat olive oil in a large pot or deep skillet over medium heat. Add sofrito, bell pepper, onion, garlic, oregano, and bay leaf. Sauté for 5-7 minutes until vegetables are softened and fragrant. 2. 2. Stir in tomato sauce and white wine/fish broth. Bring to a simmer and cook for 5 minutes, allowing flavors to meld. 3. 3. Add lobster pieces to the sauce. Cover and simmer for 8-12 minutes, or until lobster is cooked through and shells turn bright red. Be careful not to overcook. 4. 4. Season with salt and pepper. Garnish with fresh cilantro and serve immediately.
Per 100g reference serving, Lobster with sauce, Puerto Rican style provides 154 kcal of energy, 10.8g protein (28% of calories), 3.94g total carbohydrates (10% of calories, including 0.9g dietary fiber and 2.24g sugars), and 10.6g total fat (62% of calories).
Vitamins Profile in Lobster with sauce, Puerto Rican style (Per 100g)
Track how Lobster with sauce, Puerto Rican style contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 8.9 mg | 9.9% DV |
| Vitamin B12 (Cobalamin) | 0.68 µg | 28.3% DV |
| Vitamin A (RAE) | 12 µg | 1.3% DV |
| Vitamin E (Alpha-Tocopherol) | 3.15 mg | 21% DV |
| Vitamin K (Phylloquinone) | 4.9 µg | 4.1% DV |
| Vitamin B1 (Thiamin) | 0.031 mg | 2.6% DV |
| Vitamin B2 (Riboflavin) | 0.039 mg | 3% DV |
| Vitamin B3 (Niacin) | 1.34 mg | 8.4% DV |
| Vitamin B6 (Pyridoxine) | 0.131 mg | 7.7% DV |
| Total Folate (Vitamin B9) | 11 µg | 2.8% DV |
| Folate (Dietary Folate Equivalents) | 11 µg | 2.8% DV |
| Natural Food Folate | 11 µg | 2.8% DV |
| Choline | 47.8 mg | 8.7% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
| Beta-Carotene | 135 µg | 3.8% DV |
| Alpha-Carotene | 11 µg | 0.9% DV |
| Beta-Cryptoxanthin | 1 µg | 0.2% DV |
| Lutein + Zeaxanthin | 37 µg | 0.4% DV |
| Lycopene | 4486 µg | 44.9% DV |
Minerals & Electrolytes in Lobster with sauce, Puerto Rican style (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.65 mg | 3.6% DV |
| Calcium (Ca) | 63 mg | 4.8% DV |
| Magnesium (Mg) | 32 mg | 7.6% DV |
| Potassium (K) | 282 mg | 6% DV |
| Zinc (Zn) | 2.27 mg | 20.6% DV |
| Selenium (Se) | 38.8 µg | 70.5% DV |
| Phosphorus (P) | 106 mg | 8.5% DV |
| Copper (Cu) | 0.831 mg | 92.3% DV |
| Sodium (Na) | 719 mg | 31.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.041 g | 8.2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.062 g | 12.4% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.093 g | 5.8% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.95 g | 6.8% DV |
| Monounsaturated Fat (MUFA) | 6.97 g | 23.2% DV |
| Polyunsaturated Fat (PUFA) | 1.18 g | 5.9% DV |
| Saturated Fat (SFA) | 1.68 g | 8.4% DV |
| Dietary Cholesterol | 77 mg | 25.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Lobster with sauce, Puerto Rican style contains 154 calories (kcal), 10.8g of protein, 3.94g of carbohydrates (0.9g fiber, 2.24g total sugars), and 10.6g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Lobster with sauce, Puerto Rican style has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 1.62 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Lobster with sauce, Puerto Rican style: Crustaceans. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Lobster with sauce, Puerto Rican style by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.