Lobster Nutrition Facts: Protein, Minerals and What to Watch
Lobster is a lean, high-protein food. The figures below come from the U.S. Department of Agriculture’s FoodData Central entry for northern (American) lobster cooked by moist heat, such as boiling or steaming.
Per 100 g of cooked lobster meat
| Nutrient | Amount |
|---|---|
| Energy | 89 kcal |
| Protein | 19.0 g |
| Total fat | 0.86 g |
| Carbohydrate | 0 g |
| Cholesterol | 146 mg |
| Sodium | 486 mg |
| Selenium | 73.1 µg |
| Zinc | 4.05 mg |
| Copper | 1.55 mg |
| Vitamin B12 | 1.43 µg |
What stands out
- Protein with very little fat. About 19 g of protein for under 90 calories per 100 g.
- Selenium, zinc and copper. Lobster is a notable source of these minerals.
- Sodium. Lobster is naturally fairly salty, and salted cooking water adds more, so go easy on extra salt.
- Cholesterol. Lobster contains dietary cholesterol; people following medical advice on cholesterol should take portion size into account.
Preparation changes the numbers
These values are for plain cooked meat. Melted butter, mayonnaise and buttered rolls add a lot of fat and calories, so the way you serve lobster matters as much as the lobster itself. Lemon, herbs and a small amount of butter keep the meal light.
Shellfish allergy
Crustacean shellfish, which includes lobster, crab and shrimp, is one of the major food allergens identified by the FDA. Anyone with a shellfish allergy should avoid lobster and dishes cooked in the same water or oil.
Ready to cook? Start with how to cook live lobster.