Crustaceans, spiny lobster, mixed species, cooked, moist heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Spiny lobster, often called rock lobster, is a succulent crustacean prized for its sweet, firm, and slightly briny meat. When cooked with moist heat, it retains a tender, juicy texture that highlights its delicate flavor. It is a nutritional powerhouse, offering an impressive 26.41 grams of high-quality protein per 100g with minimal fat and carbohydrates.
💚 Why it's loved
People love spiny lobster for its sweet, luxurious flavor and satisfyingly firm texture that elevates any meal. Its versatility in cooking—from simple steaming to complex curries—makes it a beloved centerpiece in coastal cuisines worldwide.
⚠️ Watch-outs & how to enjoy it better
As a shellfish, it is a common allergen and should be avoided by those with crustacean sensitivities. Its natural sodium content can be high, so individuals monitoring salt intake should practice portion control and pair it with potassium-rich vegetables like asparagus or leafy greens to balance electrolytes.
Key benefits
- Exceptionally high in lean protein for muscle maintenance and satiety
- Low in fat and calories, making it ideal for weight management
- Rich in essential minerals like selenium, zinc, and copper
- Contains vitamin B12, crucial for nerve function and energy metabolism
- Provides a good source of omega-3 fatty acids for heart health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Unlike the American lobster, spiny lobsters lack large front claws and instead use their long, spiny antennae for defense and to make a loud, grating noise to warn predators.
Full nutrition (scales with serving)
| Water | 66.8 g |
| Energy | 143 kcal |
| Energy | 598 kj |
| Protein | 26.4 g |
| Total lipid (fat) | 1.9 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 3.1 g |
| Fiber, total dietary | 0.00 g |
| Calcium, Ca | 63.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 51.0 mg |
| Phosphorus, P | 229 mg |
| Potassium, K | 208 mg |
| Sodium, Na | 227 mg |
| Zinc, Zn | 7.3 mg |
| Copper, Cu | 0.41 mg |
| Manganese, Mn | 0.02 mg |
| Selenium, Se | 59.2 ug |
| Vitamin C, total ascorbic acid | 2.1 mg |
| Thiamin | 0.01 mg |
| Riboflavin | 0.06 mg |
| Niacin | 4.9 mg |
| Pantothenic acid | 0.40 mg |
| Vitamin B-6 | 0.17 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Vitamin B-12 | 4.0 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 6.0 ug |
| Vitamin A, IU | 20.0 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.30 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.19 g |
| SFA 18:0 | 0.10 g |
| Fatty acids, total monounsaturated | 0.35 g |
| MUFA 16:1 | 0.05 g |
| MUFA 18:1 | 0.27 g |
| MUFA 20:1 | 0.04 g |
| Fatty acids, total polyunsaturated | 0.76 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.01 g |
| PUFA 20:4 | 0.20 g |
| PUFA 20:5 n-3 (EPA) | 0.34 g |
| PUFA 22:5 n-3 (DPA) | 0.04 g |
| PUFA 22:6 n-3 (DHA) | 0.14 g |
| Cholesterol | 90.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.37 g |
| Threonine | 1.1 g |
| Isoleucine | 1.3 g |
| Leucine | 2.1 g |
| Lysine | 2.3 g |
| Methionine | 0.74 g |
| Cystine | 0.30 g |
| Phenylalanine | 1.1 g |
| Tyrosine | 0.88 g |
| Valine | 1.2 g |
| Arginine | 2.3 g |
| Histidine | 0.54 g |
| Alanine | 1.5 g |
| Aspartic acid | 2.7 g |
| Glutamic acid | 4.5 g |
| Glycine | 1.6 g |
| Proline | 0.87 g |
| Serine | 1.0 g |
FAQ
How does spiny lobster differ from American lobster?
Spiny lobsters have no large claws, are smaller, and have a sweeter, more delicate flavor compared to the meatier American lobster.
Is spiny lobster high in cholesterol?
While it contains some cholesterol, it is low in saturated fat and provides beneficial omega-3s, making it a heart-healthy choice in moderation.
What is the best way to cook spiny lobster to retain nutrients?
Moist-heat methods like steaming or poaching preserve its texture and nutrients best, avoiding the added fat of frying.
Can I eat spiny lobster if I have a shellfish allergy?
No, spiny lobster is a crustacean and a common allergen. Those with shellfish allergies should avoid it entirely.