1 serving (200 grams) contains 194 calories, 41.8 grams of protein, 1.9 grams of fat, and 0.0 grams of carbohydrates.
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Nutrition Information
Calories |
130.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.3 g | 1% | |
| Saturated Fat | 0.3 g | 1% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 217.3 mg | 72% | |
| Sodium | 722.2 mg | 31% | |
| Total Carbohydrates | 0 g | 0% | |
| Dietary Fiber | 0 g | 0% | |
| Sugars | 0 g | ||
| protein | 28.2 g | 56% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 143.1 mg | 11% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 341.6 mg | 7% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Lobster
Lobster, a delicacy in many global cuisines, is a type of shellfish commonly found in cold ocean waters, including the North Atlantic. Prized for its tender meat and subtle flavor, lobster is a staple in coastal dishes, particularly in New England, France, and Southeast Asia. Nutritionally, lobster is a lean protein source, providing 97 calories, 20.9 grams of protein, and 0.95 grams of fat per 100 grams. It is also an excellent source of zinc, selenium, and omega-3 fatty acids. This nutrient-dense shellfish is cholesterol-rich, making it a food to enjoy in moderation, especially for individuals monitoring their cholesterol levels.
Health Benefits
- High protein content (20.9g per 100g) supports muscle repair and maintenance, making it suitable for active individuals.
- Rich in selenium, a powerful antioxidant that contributes to thyroid function and immune support.
- Provides omega-3 fatty acids, known to reduce inflammation and promote heart health.
- Contains zinc (3.5mg per 100g), which supports immune system health and wound healing.
- Low in carbohydrates (0g), making it ideal for low-carb or ketogenic diets.
Dietary Considerations
Selection and Storage
Store live lobsters in a breathable container in the refrigerator and cook within 24 hours. For cooked lobster, refrigerate in an airtight container and consume within 2-3 days.
Common Questions About Lobster Nutrition
Is lobster high in protein?
Yes, lobster is an excellent source of protein. A 100-gram serving contains approximately 20.9 grams of protein, making it a high-protein, low-fat seafood option that is ideal for building or maintaining muscle.
Can I eat lobster on a keto diet?
Yes, lobster is very keto-friendly. It contains zero carbs and is high in protein, making it an excellent choice for those following a ketogenic or low-carb diet.
What are the health benefits and concerns of eating lobster?
Lobster is rich in nutrients like protein, vitamins B12 and E, and essential minerals such as zinc and selenium, which support immunity and overall health. However, it is relatively high in sodium, with 535 mg per 100 grams, so individuals with high blood pressure or sodium restrictions should consume it in moderation.
What is a recommended serving size for lobster?
A typical serving size of lobster is around 3 to 5 ounces (85-140 grams), which provides 85-120 calories and 18-30 grams of protein. This portion size balances nutritional benefits while keeping sodium intake moderate.
How does lobster compare to crab in terms of nutrition and taste?
Lobster generally contains slightly more protein and fewer calories than crab—20.9 g of protein and 97 calories per 100 g compared to crab's 19 g of protein and 115 calories per 100 g. Lobster has a firmer texture and sweeter flavor, whereas crab tends to be flakier and milder.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Lobster DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Seafood Consumption and Its Place in a Healthy DietDietary Guidelines for Americans 2020-2025Emphasizes the recommended seafood intake, including lobster, as a source of lean protein and nutrients for overall health.
- Comparison of Selenium Levels in Popular SeafoodAmerican Journal of Clinical NutritionPeer-reviewed study comparing selenium content in seafood, including lobster, significant for antioxidant and thyroid health.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
