Lobster Nutrition Facts

Lobster Nutrition Facts: Calories, Carbs, and Health Benefits


Verywell / Alexandra Shytsman

A member of the crustacean family, lobster is a hard-bodied shellfish with joint appendages found in fresh and salt water. The most common market species include the Maine lobster, found in cold waters along the northeast coast, and the spiny lobster, most typically sold as frozen tails and identified as rock lobster. Spiny lobsters are either coldwater tails that come from South Africa, Australia, and New Zealand or warmwater tails, which are found off Florida, Brazil, and the Caribbean.

Lobsters have brown to blue-black outer shells that turn red when cooked. Lobster is a wonderfully versatile protein source that offers a host of nutritional benefits. It is low in calories, fat, and sodium, and rich in protein, B vitamins, phosphorous, and potassium.

Nutrition Facts

This nutrition information is provided by the USDA for 4 ounces (113g) of raw spiny lobster.

  • Calories: 127
  • Fat: 1.7g
  • Sodium: 201mg
  • Carbohydrates: 2.8
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 23g

Carbs in Lobster

Lobster is relatively low in carbohydrates and has a low glycemic index. 

Fats in Lobster

Lobster contains small amounts of unsaturated and saturated fatty acids, but are still a low-fat food overall.  

Protein in Lobster

Lobster is low in calories and very high in protein. One 4-ounce portion contains 23 grams of protein, an essential macronutrient that is important in immune function, cell repair, muscle building, and energy production.

Micronutrients in Lobster

Lobster contains phosphorus, a mineral important in several biological processes, including bone mineralization and cell signaling. Lobster is also a good source of magnesium (involved in multiple pathways, including protein synthesis) and contains some potassium (which can help lower blood pressure).

Lobster is also a source of B-vitamins, which aid in energy production, and iron, an essential component important in functions such as oxygen transport and DNA synthesis.

Health Benefits

Lobster provides more than your daily need for B12 and choline, which has been shown to improve cognitive performance. B12 supports communication between neurons by maintaining the health of the myelin sheath. Choline is necessary for the production of a key neurotransmitter for learning and memory, acetylcholine. 

Between the B-vitamins and protein boost, eating lobster is a great way to infuse yourself with energy. Based on the Daily Value recommendations from national health experts, a person who eats 2,000 calories per day should make sure that at least 200 of those calories comes from about 50 grams of protein every day. Eating a 4-ounce lobster will get you halfway there. 

Common Questions

Does lobster contain too much cholesterol to be healthy?

Lobster does contain some cholesterol, but a small portion (about 4 ounces) does not provide a large amount.

The USDA Dietary Guidelines for Americans 2015-2020 lifted the guidelines of limiting dietary cholesterol to no more than 300 mg/day. However, it is important to limit high-cholesterol foods that also contain high levels of saturated and trans fat, such as processed and cured meats, fried foods, and processed foods.

The shift in thinking is because experts have learned that dietary cholesterol may not impact blood cholesterol as much as originally thought. Instead, you're encouraged to focus on limiting these unhealthy fats and eating more quality ones, such as polyunsaturated and monounsaturated ones.

Should I worry about toxins in lobster?

Shellfish are generally safe to eat, though it is possible for unhealthy farming and handling practices to lead to exposure to environmental pollutants such as a heavy metals. Be mindful that the source of your lobster uses sustainable harvesting methods and practices that ensure the safety of consumers.

Preparation Tips 

Lobsters are known for their sweet, rich flavor and savory texture. Because they are naturally flavorful, they can be prepared simply and still taste delicious.

Typically, lobsters are prepared using low-fat cooking methods, which make them a healthy, low-calorie protein option. They can be poached, steamed, simmered, baked, or grilled and eaten hot and cold. Lobster meat can be used in main dishes, salads, soups, and sauces. Aim to avoid preparations that contain large amounts of mayonnaise, butter, or cream, as they tend to have more calories and fat.

In addition to the white meat, the tomalley (which is the olive green liver) and coral (the reproductive roe found in female lobster species) can be eaten. These inside parts of the lobster are typically used in sauces.

Allergies and Interactions

People with allergies to shellfish should stay away from lobster in addition to other crustacea such as shrimp or crab in order to prevent anaphylaxis. Carrying an epinephrine auto-injector to treat anaphylaxis is a good idea if your allergy is severe and you are worried about exposure.

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Article Sources
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  2. Blusztajn JK, Slack BE, Mellott TJ. Neuroprotective Actions of Dietary Choline. Nutrients. 2017;(9)8.  doi:10.3390/nu9080815

  3. US National Library of Medicine. Protein in diet. April 2019.

  4. US Department of Health and Human Services. Dietary Guidelines for Americans 2015-2020.

  5. American College of Allergy, Asthma & Immunology. Epinephrine auto-injector. Updated February 2018.

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