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Lobster Roll

Lobster Roll

Everyday

A lobster roll is a New England seafood sandwich featuring tender chunks of cold-water lobster meat, typically from Maine lobster, served in a buttered and toasted split-top hot dog bun. The lobster is lightly dressed with either mayonnaise (Maine style) or warm butter (Connecticut style), emphasizing the sweet, briny flavor of the shellfish while adding richness. Though naturally high in protein and low in saturated fat, calorie content varies significantly depending on preparation style, with butter-based versions providing more fat than mayo-dressed alternatives.

Macro Impact

A 1 roll serving contains 410 calories, 28g protein, 46g carbs, and 15g fat.

Calorie Burn

How long would it take to burn off 410 calories?
Walking3.5 mph, moderate pace
1 hour 35 min
YogaModerate effort, gentle pace
1 hour 9 min
SwimmingModerate effort, freestyle
53 min
Biking12-14 mph, moderate effort
42 min
StairsStair climbing, moderate pace
48 min
Running5 mph (12 min/mile)
35 min

Nutrition Facts

Serving size1 roll (198 g)
Amount per serving
Calories410
% Daily Value*
Total Fat15g
19%
Saturated Fat6g
30%
Trans Fat0.8g
Polyunsaturated Fat2g
Monounsaturated Fat6g
Cholesterol109mg
36%
Sodium1129mg
49%
Total Carbohydrate46g
17%
Dietary Fiber3g
11%
Total Sugars8g
Includes Added Sugars4g
8%
Protein28g
Vitamin D0.6mcg
3%
Calcium79mg
6%
Iron2mg
11%
Potassium495mg
11%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
46 / 275 g
17%
Fiber
3 / 28 g
11%
Sugars
8 g
Added Sugars
4 / 50 g
8%
Soluble Fiber
1 g
Insoluble Fiber
2 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
35 g
Fat
Total Fat
15 / 78 g
19%
Monounsaturated
6 / 31 g
19%
Polyunsaturated
2 / 23 g
10%
Saturated
6 / 23 g
25%
Trans
1 g
Cholesterol
109 / 300 g
36%
Omega 3
0 / 5 g
8%
Omega 6
2 / 19 g
11%
Omega 9
4 g
Protein
Protein
28 / 80 g
35%
Amino Acids
Histidine
1 / 3 g
21%
Isoleucine
1 / 2 g
92%
Leucine
2 / 3 g
74%
Lysine
2 / 2 g
89%
Methionine
1 / 1 g
68%
Phenylalanine
1 / 2 g
58%
Threonine
1 / 1 g
110%
Tryptophan
0 / 0 g
75%
Valine
2 / 2 g
80%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
5 g
Glycine
1 g
Proline
1 g
Serine
1 g
Vitamins
Thiamine, B1
0 / 1 mg
7%
Riboflavin, B2
0 / 1 mg
17%
Niacin, B3
4 / 15 mg
26%
Pantothenic Acid, B5
1 / 5 mg
12%
Pyridoxine, B6
0 / 1 mg
15%
Biotin, B7
8 / 30 mcg
26%
Cobalamin, B12
3 / 2 mcg
124%
Folate
30 / 400 mcg
7%
Vitamin A
16 / 800 mcg
2%
Vitamin C
2 / 83 mg
2%
Vitamin D
1 / 15 mcg
4%
Vitamin E
2 / 15 mg
13%
Vitamin K
1 / 105 mcg
1%
Minerals
Calcium
79 / 1k mg
8%
Copper
1 / 1 mg
66%
Iron
2 / 13 mg
15%
Magnesium
59 / 370 mg
16%
Manganese
0 / 2 mg
19%
Phosphorous
297 / 700 mg
42%
Potassium
495 / 3k mg
17%
Selenium
79 / 55 mcg
144%
Sodium
1.1k / 2.3k mg
49%
Zinc
3 / 10 mg
31%
Chromium
6 / 30 mcg
20%
Molybdenum
20 / 45 mcg
44%
Iodine
119 / 150 mcg
79%
Chlorine
1.6k / 2.3k mg
69%
Other
Ethyl Alcohol
0 g
Water
89 g
Caffeine
0 mg
Choline
158 mg
Taurine
79 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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