At a glance
- 16.2 g protein and 76 calories per 3 oz (85 g).
- 21.3 g protein per 100 calories: #13 of 536 foods in our USDA list, #11 of 46 in fish & seafood.
- 0 g fiber and 413 mg sodium per serving.
What is lobster like to eat?
Lobster is a shellfish with sweet, firm meat in the tail and claws. It is often a special-occasion food, served steamed with lemon, tucked into rolls or stirred into pasta and soups.
How can you eat more lobster?
Try this
Steam and serve with lemon and a side saladMake a lobster roll with a little mayo or yogurtToss with pasta, garlic and herbsAdd to a seafood chowderIs lobster good on a GLP-1?
Lobster meat is tender and mild, and small pieces in a light broth or with soft pasta can be easy to eat. Protein density matters more when your appetite is small: see protein on a GLP-1.
How does lobster compare?
| Food | Serving | Protein | Calories | Protein per 100 kcal |
|---|---|---|---|---|
| Lobster | 3 oz | 16.2 g | 76 | 21.3 g |
| Shrimp | 3 oz | 20.4 g | 84 | 24.2 g |
| Crab | 3 oz | 15.2 g | 71 | 21.6 g |
| Scallops | 3 oz | 17.4 g | 94 | 18.5 g |
Close to lobster per calorie: mahi mahi (21.7 g), egg whites (21 g), turkey breast (20.5 g).
Compare more foods with the protein finder, or see protein in every food we cover.
What should you look for when you buy it?
Frozen lobster tails are often easier and cheaper than live lobster; thaw them in the fridge before cooking.
What's the full nutrition for lobster?
| Nutrient | Per 3 oz (85 g) | Per 100 g | % Daily Value |
|---|---|---|---|
| Calories | 76 | 89 | |
| Protein | 16.2 g | 19 g | 32% |
| Fat | 0.8 g | 0.9 g | |
| Saturated fat | 0.2 g | 0.2 g | 1% |
| Carbohydrate | 0 g | 0 g | |
| Fiber | 0 g | 0 g | 0% |
| Sugar | 0 g | 0 g | |
| Sodium | 413 mg | 486 mg | 18% |
| Calcium | 82 mg | 96 mg | 6% |
| Iron | 0.2 mg | 0.29 mg | 1% |
| Vitamin B12 | 1.2 mcg | 1.43 mcg | 50% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
USDA FoodData Central, SR Legacy: "Crustaceans, lobster, northern, cooked, moist heat". % Daily Value uses the FDA's values for adults (protein 50 g, fiber 28 g, sodium 2,300 mg). "Not listed" means USDA didn't measure it for this food, not that it's zero. Brands differ, so check your label.
