Protein content
A 3 oz cooked serving of spiny lobster contains 22.4 g of protein - a very good source of protein, about 45% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is extremely protein-dense.
| Serving | 3 oz cooked (85 g) |
|---|---|
| Protein per serving | 22.4 g |
| Protein per 100 g | 26.4 g |
| Calories per serving | 122 kcal |
| Protein density | 74% of calories |
| Share of 50 g Daily Value | 45% |
| Protein quality | Complete protein |
| Category | Seafood |
| Food type | Whole food |
| USDA record | FoodData Central #172009 |
A typical 3 oz cooked serving of spiny lobster contains 22.4 grams of protein (26.4 g per 100 g), which makes it a very good source of protein. That covers roughly 45% of the 50 g reference Daily Value, so it can anchor a high-protein meal for the day.
About 74% of the calories in spiny lobster come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Among the 121 seafood in the database, spiny lobster ranks 16th by protein per serving, and 89th out of all 796 foods on the site. Set against chum salmon, another seafood entry in the database, a serving carries about 0.5 g more protein (chum salmon has 21.9 g per 3 oz cooked).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is measured by weight at 85 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Source: USDA FoodData Central #172009 - "Crustaceans, spiny lobster, mixed species, cooked, moist heat" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Spiny lobster has 26.4 g of protein per 100 g. A typical 3 oz cooked serving (85 g) provides 22.4 g.
Yes. Spiny lobster is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 3 oz cooked serving of spiny lobster contains 22.4 g of protein, about 45% of the 50 g reference Daily Value.
Spiny lobster is a very good source of protein, and about 74% of its calories come from protein, which makes it extremely protein-dense. Set against chum salmon, another seafood entry in the database, a serving carries about 0.5 g more protein (chum salmon has 21.9 g per 3 oz cooked).
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