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Lobster Nutrition Facts: Is Lobster Good for You?
Cooked lobster is a lean source of protein, providing 19 grams per 100-gram serving with less than one gram of total fat. It is high in several essential minerals and vitamins, including copper, selenium, zinc, and vitamin B12. On the other hand, it is high in cholesterol, with 49% of the Daily Value per serving, and sodium, with 21% of the Daily Value. Whether it fits into your diet depends on portion size and preparation.
Per 100 g · Crustaceans, lobster, northern, cooked, moist heat
What stands out in lobster
- High in protein. A 100-gram portion of cooked lobster has 19 grams of protein, which is 38% of the Daily Value. It contains no carbohydrates, fiber, or sugar.
- Source of key minerals. Lobster is high in copper and selenium, providing 172% and 133% of their respective Daily Values per 100 grams. It is also high in zinc, with 37% of the Daily Value.
- High in vitamin B12. A 100-gram serving of cooked lobster supplies 1.4 micrograms of vitamin B12. This amount provides 60% of the Daily Value for this vitamin.
- Low in calories and fat. Cooked lobster is low in calories, with 89 kcal per 100 grams. It contains less than 1 gram of total fat and about 0.2 grams of saturated fat.
What to keep in mind
- A 100-gram serving of lobster contains 486 mg of sodium, or 21% of the Daily Value.
- It also provides 146 mg of cholesterol, which is 49% of the Daily Value.
- This data is for lobster cooked with moist heat; adding butter or creamy sauces will increase the fat, saturated fat, and calorie content.
Lobster nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 89 kcal | – |
| Protein | 19 g | 38% |
| Total fat | 0.86 g | 1% |
| Saturated fat | 0.21 g | 1% |
| Monounsaturated fat | 0.25 g | – |
| Polyunsaturated fat | 0.34 g | – |
| Cholesterol | 146 mg | 49% |
| Carbohydrate | 0 g | 0% |
| Dietary fiber | 0 g | 0% |
| Total sugars | 0 g | – |
| Water | 78.1 g | – |
| Sodium | 486 mg | 21% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 230 mg | 5% |
| Calcium | 96 mg | 7% |
| Iron | 0.29 mg | 2% |
| Magnesium | 43 mg | 10% |
| Phosphorus | 185 mg | 15% |
| Zinc | 4 mg | 37% |
| Copper | 1.6 mg | 172% |
| Manganese | 0.07 mg | 3% |
| Selenium | 73.1 mcg | 133% |
| Vitamin A (RAE) | 1 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 1 mg | 7% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.02 mg | 2% |
| Riboflavin (B2) | 0.02 mg | 1% |
| Niacin (B3) | 1.8 mg | 11% |
| Vitamin B6 | 0.12 mg | 7% |
| Folate (DFE) | 11 mcg | 3% |
| Vitamin B12 | 1.4 mcg | 60% |
| Choline | 80.9 mg | 15% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Lobster by portion
The nutrition information changes with portion size. A standard 3-ounce (85g) serving of cooked lobster provides 76 calories, about 16 grams of protein, and less than 1 gram of fat. A larger portion of one cup (145g) contains 129 calories, about 28 grams of protein, and 1.2 grams of fat. Both of these portion sizes contain no carbohydrates, fiber, or sugars.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 145 g | 129 | 27.6 g | 0 g | 0 g | 1.2 g |
| 3 oz | 85 g | 76 | 16.1 g | 0 g | 0 g | 0.7 g |
How lobster compares with other fish and seafood
Among the 11 fish and seafood items on this site, this data shows cooked lobster ranks near the top for its magnesium, sodium, calcium, zinc, and selenium content. It ranks lower for calories, protein, and iron. Per 100 grams, lobster’s 89 calories and 19 grams of protein are very similar to canned tuna. It has fewer calories and less protein than other shellfish like shrimp, which has 99 calories and 24 grams of protein. It is also lower in calories than fish such as cod, which has 105 calories per 100 grams.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Lobster | 89 | 19 g | 0 g | 0 g | 0.86 g |
| Canned Tuna | 86 | 19.4 g | 0 g | 0 g | 0.96 g |
| Shrimp | 99 | 24 g | 0.2 g | n/a g | 0.28 g |
| Cod | 105 | 22.8 g | 0 g | 0 g | 0.86 g |
| Scallops | 111 | 20.5 g | 5.4 g | 0 g | 0.84 g |
Quick answers
How much protein is in lobster?
A 100-gram serving of cooked lobster contains 19 grams of protein. A 3-ounce portion has about 16 grams, while a one-cup portion has about 28 grams.
Is lobster high in calories?
Lobster is relatively low in calories. A 100-gram portion of cooked lobster has 89 calories, and a smaller 3-ounce serving has 76 calories.
Does lobster have carbs or sugar?
No, based on this data, cooked lobster contains 0 grams of carbohydrates, 0 grams of dietary fiber, and 0 grams of total sugars.
When to talk to a doctor or dietitian
- Lobster contains shellfish, one of the major food allergens in the US. If you have a known or suspected shellfish allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- With 486 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- If you are pregnant, breastfeeding or feeding young children, the FDA and EPA publish advice on which fish to choose and how often.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how lobster fits your situation.
Last updated October 21, 2026