Spiny lobster is a delicious seafood that is enjoyed by many people. A 3 oz serving of mixed species, cooked with moist heat contains 122 calories. Whether you are on a diet or simply looking for a healthy meal option, spiny lobster is a great choice.

In addition to being low in calories, spiny lobster is also rich in several essential nutrients. It is a great source of protein, omega-3 fatty acids, and various vitamins and minerals. Some of the key nutrients found in spiny lobster include vitamin B12, selenium, and zinc.

If you are looking to add more seafood to your diet, spiny lobster is definitely worth considering. Not only is it delicious, but it is also packed with nutrition.

Calories in Spiny Lobster

As mentioned earlier, a 3 oz serving of spiny lobster contains 122 calories. This makes it a great choice for individuals who are looking to maintain or lose weight. However, it is important to note that the method of preparation can impact the calorie count. If the lobster is cooked with butter or oil, for example, the calorie count will increase. If you are watching your calorie intake, stick to cooking methods such as boiling, steaming or grilling, which require minimal added fats.

Carbs in Spiny Lobster

Spiny lobster is a low-carb food option, making it ideal for individuals who are following a low-carbohydrate diet. A 3 oz serving of spiny lobster contains less than 1 gram of carbohydrates. Keep in mind that carb content can increase if you choose to pair the lobster with high-carb sides such as pasta or rice.

Protein in Spiny Lobster

Spiny lobster is an excellent source of protein, which is important for building and repairing muscle tissues. A 3 oz serving of spiny lobster contains approximately 17 grams of protein. Protein is also beneficial for weight management as it can help you feel fuller for longer periods of time.

Fat in Spiny Lobster

Spiny lobster is a low-fat food option, with a 3 oz serving containing less than 1 gram of fat. However, keep in mind that the method of preparation can significantly impact the fat content. Fried or buttered lobster will contain much higher levels of fat.

Cholesterol in Spiny Lobster

Spiny lobster is a cholesterol-rich food, with a 3 oz serving containing approximately 70 mg of cholesterol. While this may seem high, it is still within the recommended daily limit for most individuals. However, if you have cholesterol concerns, it is important to limit your consumption of spiny lobster as well as other high-cholesterol foods.

Vitamins in Spiny Lobster

Spiny lobster is a great source of several important vitamins, including vitamin B12, vitamin E, and vitamin A. Vitamin B12 is essential for red blood cell formation, while vitamin E is a powerful antioxidant that helps protect against oxidative stress. Vitamin A is important for maintaining healthy vision and immune system function.

Minerals in Spiny Lobster

Spiny lobster is also rich in several important minerals, including selenium, zinc, and phosphorus. Selenium is an antioxidant mineral that is important for thyroid function, while zinc is important for immune system function and wound healing. Phosphorus is essential for healthy bones and teeth as well as cell function.

Benefits of Spiny Lobster

In addition to being low in calories and high in nutrition, spiny lobster also offers several other potential health benefits. It is rich in omega-3 fatty acids, which have been linked to a reduced risk of heart disease and stroke. Additionally, it may have anti-inflammatory effects that could benefit overall health.

Cooking Spiny Lobster

Spiny lobster can be cooked in a variety of ways, including boiling, steaming, grilling, or broiling. When preparing spiny lobster, it is important to avoid overcooking as this can lead to a tough and rubbery texture. Aim to cook the lobster until the flesh becomes slightly opaque and the juices run clear.

Buying Spiny Lobster

When selecting spiny lobster, look for lobsters that are still alive and active. Avoid lobsters that appear sluggish or have a strong ammonia odor as these may be a sign of poor quality or spoilage. Fresh spiny lobster should have a firm and glossy shell, with a slightly sweet smell. Frozen lobster can also be a good option, just be sure to thaw it properly before cooking.