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One cup of Northern lobster cooked using a moist-heat method contains only 129 calories. It’s a significant source of protein, containing 28 grams, or 16 percent of the daily recommendation, based on a 2,000-calorie diet, according to MayoClinic.com. Protein is vital for healthy growth and development and also provides a significant source of energy. Lobster contains a negligible amount of fat, and no carbohydrates or fiber.
A single cup of lobster provides significant amounts of B vitamins, including 17 percent of the recommended dietary allowance of niacin, 13 percent of the RDA of vitamin B-6 and 9 percent of the RDA of vitamin B-12. These vitamins play vital roles in metabolism, neurological function, healthy skin maintenance and red blood cell formation. In addition to B vitamins, 1 cup of lobster also supplies 10 percent of the RDA of vitamin E, which is crucial to vitamin A and C absorption and the prevention of damage to cell membranes. Vitamin E is also a powerful antioxidant.
Lobster contains large amounts of phosphorous, magnesium, potassium and zinc, offering 21 percent, 15 percent, 7 percent and 5 percent of the RDA, respectively. These minerals aid in bone health, cell function, glucose regulation, energy production and neurological health. Lobster also offers small amounts of other minerals.
Overall, lobster eaten in moderation is a healthy source of protein, vitamins and minerals, but it does have its drawbacks. A 1-cup serving has 71 percent of an entire day’s upper recommendation of cholesterol and 31 percent of the sodium. Excessive dietary cholesterol and sodium intake can both contribute to the risks of heart disease and stroke, and sodium also plays a role in elevated blood pressure. When consuming lobster, avoid dipping it in butter and adding salt.