Food guide

Lobster

Cooked northern lobster meat: high protein, very little fat, and a notable sodium content from the sea.

SeafoodProtein-Rich

Lobster, a nutrient-dense seafood food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of lobster, cooked for fair comparison. Typical serving: 100 g cooked meat — 89 kcal per 100 g serving.

Nutrition information for Lobster
Nutrient	Per 100 g	Per serving (100 g)	Per 100 kcal
Energy	89 kcal	89 kcal	100 kcal
Protein	19 g	19 g	21.3 g
Carbohydrate	0 g	0 g	0 g
Fat	0.9 g	0.9 g	1 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of lobster, with a typical serving and FDA Daily Value for adults.

Micronutrients for Lobster
Nutrient	Per 100 g	Per serving (100 g)	% DV
Vitamins
Vitamin A	1 µg	1 µg	<1%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0.025 µg	0.025 µg	<1%
Vitamin E	1 mg	1 mg	7%
Vitamin K	0 µg	0 µg	0%
Thiamin	0.023 mg	0.023 mg	2%
Riboflavin	0.017 mg	0.017 mg	1%
Niacin	1.8 mg	1.8 mg	11%
Vitamin B6	0.12 mg	0.12 mg	7%
Folate	11 µg	11 µg	3%
Vitamin B12	1.4 µg	1.4 µg	58%
Pantothenic acid	1.7 mg	1.7 mg	34%
Choline	80.9 mg	80.9 mg	15%
Minerals
Calcium	96 mg	96 mg	7%
Iron	0.29 mg	0.29 mg	2%
Magnesium	43 mg	43 mg	10%
Phosphorus	185 mg	185 mg	15%
Potassium	230 mg	230 mg	5%
Sodium	486 mg	486 mg	21%
Zinc	4.1 mg	4.1 mg	37%
Selenium	73.1 µg	73.1 µg	133%
Copper	1.6 mg	1.6 mg	178%
Manganese	0.065 mg	0.065 mg	3%

Source: USDA FoodData Central — Crustaceans, lobster, northern, cooked, moist heat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat lobster?

A concentrated protein food for the calories it costs.
Cooked northern lobster meat: high protein, very little fat, and a notable sodium content from the sea.

How to include it

Cook to a safe temperature and serve with vegetables or a whole grain.
Typical pairing ideas: Lemon, Butter, Mayonnaise.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.