Lobster is near-pure lean protein — 26.4 g protein per 100 g. Protein synthesis plateaus at 1.6 g/kg/day (Morton, Br J Sports Med 2018). Per 100 g: 143 kcal, 1.9 g fat. Melted butter is where lobster meals pick up calories — log the butter separately.
How should I track Spiny lobster, mixed species, cooked, moist heat?
Spiny lobster, mixed species, cooked, moist heat is high in zinc. For the most accurate tracking of Spiny lobster, mixed species, cooked, moist heat, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.