Calories in Lobster: Nutritional facts for Lobster Types

100g of cooked lobster contains 88 calories, and 100g of raw Maine lobster has 90 calories.

1kg of cooked lobster contains 880 calories, while a kilo of raw Maine lobster contains 900 calories.

The calorie content of a lobster depends on its size. A 1-cup serving (145g) contains 128 calories, according to the USDA. A small lobster (1 lb live weight) contains 104 calories when cooked and shells removed. A large lobster (4 lb live weight) contains 415 calories from the cooked meat, after the shells have been removed.

Lobster offers a range of health benefits due to its rich nutritional profile:

• Source of Lean Protein: Lobster is a high-quality, complete protein source, providing all nine essential amino acids necessary for muscle growth, tissue repair, and various bodily functions. A 100-gram serving of cooked lobster provides approximately 19 grams of protein. (USDA FoodData Central). Adequate protein intake is crucial for maintaining muscle mass, supporting bone health, and promoting satiety, which can aid in weight management. (Bauer, J., et al., 2013. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association.)
• Omega-3 Fatty Acids: Lobster is a source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While not as abundant as in fatty fish like salmon, lobster still contributes to omega-3 intake. These fatty acids are renowned for their anti-inflammatory properties and potential benefits for heart health. (Calder, P.C., 2015. Marine omega-3 fatty acids and inflammatory processes: Effects, mechanisms and clinical relevance. Biochimica et Biophysica Acta (BBA) - Molecular and Cell Biology of Lipids.) Studies suggest that omega-3s may help reduce blood pressure, triglyceride levels, and the risk of blood clots, thus promoting cardiovascular health. (Mozaffarian, D., & Rimm, E.B., 2006. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA.)
• Contains Selenium: Lobster is an excellent source of selenium, an essential trace mineral with potent antioxidant properties. Selenium plays a vital role in protecting cells from oxidative stress, supporting thyroid function, and boosting the immune system. (Rayman, M.P., 2012. Selenium and human health. The Lancet.) A 100-gram serving of lobster can provide a significant portion of the recommended daily intake of selenium.
• Contains Essential Vitamins and Minerals: Lobster provides a variety of essential vitamins and minerals, including vitamin B12, which is crucial for nerve function and red blood cell production, and copper, which plays a role in iron metabolism and energy production. (USDA FoodData Central). It also contains zinc, important for immune function, and magnesium, involved in numerous bodily processes. (NIH, Office of Dietary Supplements)

While lobster offers nutritional benefits, some downsides should be considered:

• High Cholesterol Content: Lobster is relatively high in dietary cholesterol. A 1-cup serving of cooked lobster can provide a significant percentage of the recommended daily cholesterol intake. While dietary cholesterol has less impact on blood cholesterol levels than previously thought, individuals with high cholesterol or heart disease should moderate their lobster consumption. (Dietary Guidelines for Americans, 2020-2025) Managing cholesterol intake is important for maintaining cardiovascular health.
• Sodium Content: Lobster can be high in sodium, particularly when prepared with added salt or butter. Excessive sodium intake can contribute to high blood pressure, a risk factor for heart disease and stroke. (CDC, Sodium and High Blood Pressure) Individuals with hypertension or those watching their sodium intake should be mindful of portion sizes and preparation methods. Choosing steamed or boiled lobster over preparations with added salt can help minimize sodium intake.
• Shellfish Allergies: Shellfish allergies, including allergies to lobster, are a significant concern. Allergic reactions can vary in severity, from mild skin rashes and hives to life-threatening anaphylaxis. (Sicherer, S. H., & Sampson, H. A., 2018. Food allergy: A practice parameter update-2018. Journal of Allergy and Clinical Immunology.) Individuals with known shellfish allergies should strictly avoid lobster.
• Cost and Accessibility: Lobster is often considered a delicacy and can be expensive, limiting its accessibility for some individuals.
• Potential for Mercury Contamination: Like many seafood species, lobster can contain trace amounts of mercury, a heavy metal that can be harmful to the nervous system, particularly in developing fetuses and young children. (FDA, Advice about Eating Fish) While lobster generally has lower mercury levels than some larger predatory fish, pregnant women and young children should follow guidelines for seafood consumption to minimize mercury exposure.
• Purine Content: Lobster contains purines, which are broken down into uric acid in the body. High purine intake can exacerbate gout in susceptible individuals. (Choi, H. K., Atkinson, K., Karlson, E. W., Willett, W., & Curhan, G., 2004. Purine-rich foods, dairy and protein intake, and the risk of gout in men. New England Journal of Medicine.) Those with gout should moderate their lobster consumption.

Lobster can be a healthy part of a balanced diet when consumed in moderation. Its nutritional benefits, including lean protein, omega-3 fatty acids, and essential minerals, contribute to overall health.

Lobster is not inherently bad for you. However, its high cholesterol and sodium content require moderation, especially for individuals with specific health conditions. Shellfish allergies are a separate concern and necessitate complete avoidance.

Daily lobster consumption is not recommended. Aiming for 1-2 servings per week allows enjoyment of its nutritional benefits while minimizing potential risks associated with high cholesterol and sodium.

Consuming more than one serving of lobster per day is not advisable due to its cholesterol content. Regularly exceeding recommended cholesterol limits can negatively impact cardiovascular health. Individual health conditions and dietary needs should guide consumption. A healthcare professional or registered dietitian can provide personalized recommendations.

Calorie content among lobster types varies, influenced by factors such as species, geographic origin, and the specific part of the lobster consumed (tail meat vs. claw meat, for example). Clawed lobsters of the Homarus genus (American and European) tend to be lower in calories than spiny lobsters. Cooked American lobster (specifically Maine lobster) has about 80 calories per 86g serving, or 94 calories per 100g for Canadian Lobster. Spiny lobsters, such as the Caribbean/Florida spiny lobster, have a slightly higher calorie count, with around 113 calories per 113g serving, and California Spiny Lobster has 110 calories per 100g. Rock lobsters, like the New Zealand variety, are in a similar range, with about 114 calories per 118g serving. South African lobster tail meat has 120 calories per 100g, which is a bit higher. Scampi (langoustine), has 76 calories per 88g, or 112 calories per 100g cooked. In summary, while most lobster types fall within a narrow calorie range, spiny lobsters and lobster tail meat tend to be at the higher end, while clawed lobsters are at the lower end. 

A one cup serving of cooked lobster contains 27.55g protein, 1.26g fat and 0 carbs. Cooking lobster primarily affects water content, resulting in a slight increase in the concentration of protein and other nutrients per unit weight. The overall macronutrient ratios remain relatively consistent.

Lobster has a long history as a food source, dating back to ancient times. Evidence suggests consumption by early humans and its presence in the diets of various cultures throughout history. Lobster gained popularity as a mid-range delicacy during the Roman era. The Moche people of Peru also consumed lobster. During the Viking period, lobster and shellfish consumption increased in northern Europe. Medieval cookbooks, such as Le Viandier, mention lobster preparation methods.

In the United States, lobster's rise to prominence occurred in the 19th century. Lobster became more expensive with increasing demand facilitated by the developing rail system, which enabled wider distribution. As its price rose, lobster transitioned from a readily available food to a sought-after delicacy. By the 1880s, chefs in major US cities incorporated lobster into restaurant menus, solidifying its status as a culinary prize. The establishment of lobster pounds, initially for storage, further fueled the industry's growth and lobster's transformation into a premium food item.