Lobster Nutrition Facts

Lobster Nutrition Facts: Calories, Protein, Minerals & More

Lobster is a prized, firm-textured marine crustacean widely consumed across the United States, Canada, the United Kingdom, Australia, and New Zealand. Raw Northern lobster meat (Homarus americanus)—the standard commercial species—supplies approximately 77 calories and 16.5 grams of high-quality complete protein per 100 grams. Naturally very low in dietary fat (under 1 gram) and containing zero carbohydrates, lobster represents an exceptionally lean marine protein source.

In addition to its low energy density, lobster provides valuable concentrations of essential trace elements—particularly selenium, copper, and zinc—alongside substantial levels of vitamin B12. The baseline nutritional values on this page reflect raw Northern (American/Maine) lobster meat. Important nutritional differences found in cooked preparations, spiny rock lobsters, and typical restaurant serving styles are detailed in subsequent sections.
How Many Calories Are in Lobster?

Raw lobster meat provides 77 calories per 100 grams. A standard 3-ounce (85 g) cooked serving supplies approximately 76–80 calories, while a 4-ounce (113 g) raw portion yields roughly 87 calories.

Caloric levels shift based on the following factors:

• Cooking moisture loss: Steaming or boiling lobster drives off water, concentrating the protein and raising calories to approximately 89–95 kcal per 100 grams of cooked meat.

• Species variations: Northern clawed lobsters (Homarus) are marginally leaner than warm-water spiny rock lobsters (Panulirus), which can reach 85–90 kcal per 100 grams raw.

• Culinary additions: Plain lobster meat is very low in calories; however, traditional accompaniments such as drawn butter (approx. 100 kcal per tablespoon) or creamy mayonnaise dressings in lobster rolls dramatically increase energy intake.

How Much Protein Is in Lobster?

Lobster delivers 16.5 grams of complete dietary protein per 100 grams in its raw state. A standard 3-ounce portion supplies 14.0 grams of protein, and a 4-ounce cut provides 18.6 grams. Once steamed, 100 grams of cooked lobster meat yields approximately 19 grams of concentrated protein.

Lobster protein supplies all nine essential amino acids required for tissue repair, cellular maintenance, and skeletal muscle synthesis. Because roughly 85% of its total calories come directly from protein, lobster is an efficient protein-dense whole food.

Lobster Macronutrients

The macronutrient distribution of plain raw lobster meat consists almost exclusively of protein, containing negligible dietary fat and no carbohydrates:

• Protein: 16.5 g per 100 g (~85% of total calories)

• Fat: 0.75 g per 100 g (~15% of total calories)

• Carbohydrates: 0.0 g per 100 g

• Dietary Fiber: 0.0 g per 100 g

• Sugars: 0.0 g per 100 g

How Much Fat Is in Lobster?

Raw Northern lobster contains 0.75 grams of total fat per 100 grams, qualifying it as an ultra-low-fat animal protein. The lipid composition is distributed as follows:

• Polyunsaturated Fat: 0.26 grams per 100 grams, composed primarily of marine omega-3 fatty acids.

• Monounsaturated Fat: 0.19 grams per 100 grams.

• Saturated Fat: 0.18 grams per 100 grams.

Because the total fat content is under one gram, lobster provides virtually no saturated fat to the diet when consumed plain.

Lobster Omega-3

While classified as a lean crustacean rather than an oily fish, lobster provides measurable amounts of preformed long-chain marine omega-3 fatty acids. A 100-gram serving of raw lobster yields approximately 210 mg of total omega-3s, consisting of:

• Eicosapentaenoic Acid (EPA): 100 mg

• Docosahexaenoic Acid (DHA): 90 mg

Consuming a typical serving of lobster contributes helpfully toward the baseline recommendation of 250 to 500 mg daily of combined EPA and DHA to support cardiovascular and cellular membrane health.

How Many Carbs Are in Lobster?

Plain raw and cooked lobster meat contains 0.0 grams of total carbohydrates, 0.0 grams of dietary fiber, and 0.0 grams of simple sugars per 100 grams.

Carbohydrates are only present if lobster is prepared with breading, tossed with flour-thickened bisques, bound with breadcrumbs in baked stuffed lobster dishes, or served on a buttery toasted split-top bun (lobster roll).

Vitamins in Lobster

Lobster provides a dense spectrum of essential vitamins:

• Vitamin B12 (1.25 mcg, 52% DV per 100 g): Essential for red blood cell formation, cellular DNA synthesis, and proper neurological signaling.

• Vitamin B5 / Pantothenic Acid (1.40 mg, 28% DV per 100 g): Unusually prominent in lobster; functions as a critical component of Coenzyme A (CoA) in energy metabolism.

• Vitamin E (1.00 mg, 7% DV per 100 g): Acts as a fat-soluble antioxidant protecting cellular membrane lipids.

• Vitamin B3 / Niacin (1.45 mg, 9% DV per 100 g): Supports digestive enzyme production and skin health.

Minerals in Lobster

Lobster is distinguished by its high content of essential trace elements and macrominerals:

• Copper (1.30 mg, 144% DV per 100 g): Substantially exceeds the daily adult requirement in a single serving; essential for iron utilization, vascular integrity, and connective tissue maintenance.

• Selenium (41.4 mcg, 75% DV per 100 g): An antioxidant catalyst supporting selenoproteins and normal thyroid hormone synthesis.

• Zinc (2.50 mg, 23% DV per 100 g): Plays an indispensable role in immune cell activation, protein synthesis, and wound repair.

• Phosphorus (185 mg, 15% DV per 100 g): Necessary for skeletal bone structure and ATP energy synthesis.

• Potassium (230 mg, 5% DV per 100 g): Contributes to cellular osmotic pressure and normal cardiovascular function.

Potential Benefits of Lobster

• Lean Muscle Retention: Providing 16.5 grams of complete protein for only 77 calories per 100 grams, lobster enables efficient protein intake without adding excess energy.

• Antioxidant and Immune Function: High selenium and zinc concentrations support white blood cell activity and cellular defense against oxidative damage.

• Enzyme and Connective Tissue Support: With over 140% of the Daily Value for copper per 100 grams, lobster aids lysyl oxidase activity, promoting healthy collagen synthesis and vascular strength.

• Cognitive and Nerve Function: Dietary vitamin B12 supports myelin sheath maintenance and neurotransmitter production.

Is Lobster Healthy?

Lobster is a highly nutritious whole food. It provides a rare combination of very low calories, complete protein, negligible saturated fat, zero carbohydrates, and valuable trace minerals like copper, zinc, and selenium.

The primary dietary considerations are its natural sodium and cholesterol levels, as well as common preparation methods. Unseasoned lobster meat contains moderate natural sodium (~296 mg/100 g). The health impact is most often altered by serving it dipped in melted butter or embedded in high-fat cream bisques. Steaming, broiling, or boiling plain lobster preserves its lean nutritional benefits.

Raw vs Cooked Lobster Nutrition

Cooking drives out water, which slightly concentrates protein, minerals, and caloric density per 100 grams of edible meat.

Lobster Varieties and Species Differences

• Northern / Maine Lobster (Homarus americanus): Cold-water clawed lobster found along the North Atlantic coast; firm, sweet tail and claw meat, exceptionally lean (~77 kcal/100 g).

• European Lobster (Homarus gammarus): Closely related cold-water clawed species from European waters; nearly identical macronutrient profile.

• Spiny / Rock Lobster (Panulirus species): Warm-water lobsters lacking large claws; meat is concentrated in the tail and contains marginally higher calories (~85–90 kcal/100 g).

• Slipper Lobster: Broad, flat clawless lobsters with tender tail meat; comparable lean protein metrics.

Lobster Food Safety

• Low Mercury Content: Lobster is classified as a "Best Choice" seafood by the US FDA and EPA, averaging low mercury levels (~0.07 ppm). It is safe for 2–3 servings weekly for all populations, including pregnant or nursing individuals.

• Shellfish Allergy: Crustaceans contain tropomyosin, a major cross-reactive allergen capable of triggering severe IgE-mediated allergic reactions, including anaphylaxis.

• Lobster Tomalley (Hepatopancreas): The soft green liver and pancreas inside the body cavity can accumulate environmental contaminants (such as PCBs and paralytic shellfish toxins / PSP). Public health agencies advise avoiding consumption of the tomalley.

• Safe Cooking Temperatures: Cook lobster meat to an internal temperature of 63°C (145°F), or until the shell turns bright red and the meat becomes fully opaque and firm.

Is Lobster Good for Weight Loss?

Yes. Lobster is an outstanding choice for weight loss and caloric deficit diets. With only 77 calories per 100 grams alongside 16.5 grams of complete protein, it provides high satiety with very little energy intake.

The complete protein content stimulates satiety-related peptides (such as PYY and GLP-1) while suppressing ghrelin, helping reduce subsequent calorie consumption throughout the day when consumed without rich butter-based sauces.

Is Lobster High in Cholesterol?

Raw lobster contains 127 mg of dietary cholesterol per 100 grams, which is moderate to moderately high.

Authoritative cardiovascular and nutrition guidelines note that dietary cholesterol from natural whole foods has minimal influence on circulating LDL blood cholesterol for most healthy individuals compared to saturated and trans fats. Because lobster has less than 0.2 grams of saturated fat per 100 grams, it remains a suitable choice for heart-conscious dietary regimens.

How Much Lobster Is a Serving?

• Standard Cooked Serving (FDA / USDA): 3 ounces (85 grams) of cooked meat.

• Standard Raw Picked Meat Portion: 4 ounces (113 grams).

• Whole Lobster Equivalent: A standard 1.25-pound (approx. 570 g) live whole lobster yields roughly 3.5 to 4 ounces (100–113 grams) of picked edible meat from the tail and claws.