Lobster, long considered a luxury food item, can make for a healthy and delicious meal when eaten in moderation. It offers significant amounts of many important vitamins and minerals, but there are certain considerations to take into account when eating lobster, especially if it’s cooked in salt-rich sauces or eaten dipped in butter.
Lobster is a type of shellfish typically boiled or steamed for consumption. Lobster can be eaten as a main course or added to rich dishes like pasta, mashed potatoes and eggs Benedict for an element of decadence.
Despite its desirable reputation today, lobster was not always known as a pricey indulgence. In the 17th century, colonists in Massachusetts considered it to be a sign of poverty and only fed lobster to their servants.
General Nutrition
One cup of Northern lobster cooked using 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.
Vitamins
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 functioning, 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, a powerful antioxidant, which is crucial for vitamin A and C absorption, and the prevention of damage to cell membranes.
Minerals
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 functions, glucose regulation, energy production and neurological health. Lobster also offers small amounts of other minerals.
Considerations
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 contribute to the risks of heart disease and stroke also sodium might cause elevated blood pressure. So, the next time you consider eating lobster, avoid that butter dip and extra salt.