Lobster: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Lobster is a highly prized crustacean, celebrated for its sweet, rich, and tender meat, often considered a luxurious delicacy.
Per 100g reference serving, Lobster provides 97 kcal of energy, 20.9g protein (91% of calories), 0g total carbohydrates (0% of calories, including 0g dietary fiber and 0g sugars), and 0.95g total fat (9% of calories).
Vitamins Profile in Lobster (Per 100g)
Track how Lobster 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 B12 (Cobalamin) | 1.34 µg | 55.8% DV |
| Vitamin A (RAE) | 1 µg | 0.1% DV |
| Vitamin E (Alpha-Tocopherol) | 1.1 mg | 7.3% DV |
| Vitamin B1 (Thiamin) | 0.022 mg | 1.8% DV |
| Vitamin B2 (Riboflavin) | 0.017 mg | 1.3% DV |
| Vitamin B3 (Niacin) | 1.91 mg | 12% DV |
| Vitamin B6 (Pyridoxine) | 0.118 mg | 6.9% DV |
| Total Folate (Vitamin B9) | 9 µg | 2.2% DV |
| Folate (Dietary Folate Equivalents) | 9 µg | 2.2% DV |
| Natural Food Folate | 9 µg | 2.2% DV |
| Choline | 89 mg | 16.2% DV |
| Preformed Retinol | 1 µg | 0.1% DV |
Minerals & Electrolytes in Lobster (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) | 0.33 mg | 1.8% DV |
| Calcium (Ca) | 106 mg | 8.2% DV |
| Magnesium (Mg) | 48 mg | 11.4% DV |
| Potassium (K) | 253 mg | 5.4% DV |
| Zinc (Zn) | 4.47 mg | 40.6% DV |
| Selenium (Se) | 80.5 µg | 100% DV |
| Phosphorus (P) | 204 mg | 16.3% DV |
| Copper (Cu) | 1.71 mg | 100% DV |
| Sodium (Na) | 535 mg | 23.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 DHA (Docosahexaenoic Acid) | 0.086 g | 17.2% DV |
| Omega-3 EPA (Eicosapentaenoic Acid) | 0.129 g | 25.8% DV |
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.054 g | 3.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.042 g | 0.3% DV |
| Monounsaturated Fat (MUFA) | 0.278 g | 0.9% DV |
| Polyunsaturated Fat (PUFA) | 0.375 g | 1.9% DV |
| Saturated Fat (SFA) | 0.229 g | 1.1% DV |
| Dietary Cholesterol | 161 mg | 53.7% 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 contains 97 calories (kcal), 20.9g of protein, 0g of carbohydrates (0g fiber, 0g total sugars), and 0.95g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Lobster has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 9.85 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Lobster: 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 by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.