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Calories in Lobster

Q: How many calories in lobster?

Lobster has 89 calories per 100g — plain cooked. A tail (142g): 126 kcal and 27g protein. With butter: typically 200-300 kcal per tail.

Updated July 2026 · Reviewed by CaloriesCalc Team · Source: USDA FoodData Central

kcal

per 100g

18.8

Protein

0.86

Fat

1.15

Carbs

Fiber

126

kcal per tail (142g)

kcal per 100g

kcal per oz (28g)

Lobster nutrition facts and calories per 100g

🔬Copper — 141% Daily Value

🔬Selenium — 88% Daily Value

💊Zinc — 49% Daily Value

🔥Only 89 kcal per 100g

💪18.8g protein — ultra lean

⚠️Butter adds 100+ kcal per serving

🐟 Calculate Calories for Any Lobster Weight

Weight100g

Nutrition Facts

Per 100g (cooked lobster)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Lobster contains just 89 calories per 100g with 18.8g protein — one of the leanest shellfish available. Provides 141% of daily copper, 88% of selenium, and 49% of zinc per 100g. Despite its luxury status, lobster is nutritionally similar to shrimp in calorie and protein density, with exceptional mineral content.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Copper	1.27mg	141%
Selenium	48.4µg	88%
Zinc	5.4mg	49%
Vitamin B12	1.40µg	58%
Phosphorus	271mg	22%
Potassium	352mg	7%
Magnesium	37mg	9%
Niacin (B3)	2.0mg	13%
Vitamin E	1.0mg	7%
Iron	0.29mg	2%

Calories in Lobster by Weight

Weight	Calories	Protein	Fat	Carbs

Macronutrient Breakdown — per 100g

Protein18.8g · 85% of calories

Fat0.86g · 9% of calories

Carbohydrates1.15g · 5% of calories

Very lean shellfish at 0.86g fat per 100g. Low omega-3 (0.07g/100g) — not a significant source. High in copper and selenium. Typically eaten with butter which dramatically increases calories. The 1.15g carbs comes from glycogen naturally present in shellfish.

Micronutrient Highlights

🔬

Copper

1.27mg

141% DV

Iron metabolism, antioxidant, nerve myelin synthesis

🔬

Selenium

48.4µg

88% DV

Full daily antioxidant requirement

💊

Zinc

5.4mg

49% DV

Immune function and wound healing

💊

Vitamin B12

1.40µg

58% DV

Neurological function

⚡

Potassium

352mg

7% DV

Blood pressure support

💪

Phosphorus

271mg

22% DV

Bone health and energy

Lobster Health Benefits

Copper — 141% of Daily Value

Lobster provides 1.27mg of copper per 100g — 141% of the daily value and one of the most concentrated food sources of copper available (alongside liver and oysters). Copper is essential for iron metabolism (required to incorporate iron into haemoglobin), antioxidant defence via superoxide dismutase, nerve myelin synthesis, and collagen formation. Copper deficiency can cause anaemia despite adequate iron, cardiovascular problems, and neurological issues.

Selenium — Near Full Daily Requirement

Lobster provides 48.4µg of selenium per 100g — 88% of the daily value. Selenium is essential for glutathione peroxidase (the primary antioxidant enzyme), thyroid hormone metabolism (converting T4 to active T3), and DNA synthesis. Regular lobster consumption effectively maintains selenium status, particularly in areas where soil selenium is low.

Ultra-Lean Luxury Protein

Despite its premium price and reputation, lobster is nutritionally one of the leanest shellfish available at only 0.86g fat per 100g. The luxury status is culturally and historically constructed — nutritionally, lobster is comparable to shrimp (another lean shellfish) at similar calories and protein. The difference is preparation: lobster is traditionally served with clarified butter, which adds 100+ kcal per tablespoon.

Zinc for Immune and Hormonal Health

A 100g serving of lobster provides 5.4mg of zinc — 49% of the daily value. Zinc is essential for immune cell function, wound healing, protein synthesis, and testosterone production. Regular shellfish consumption (lobster, crab, oysters) is one of the most effective strategies for maintaining adequate zinc status.

Lobster vs Other Fish — Calorie Comparison

Is Lobster Suitable for Your Diet?

✅

Weight loss

Yes — plain lobster is ultra lean

✅

Keto

Yes — very low carbs

✅

Paleo

Yes

✅

Gluten-free

Yes

✅

Diabetic

Yes — very low carbs

✅

High mineral

Exceptional copper and selenium

❌

Vegan

❌

Vegetarian

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Frequently Asked Questions

How many calories in lobster?

Lobster has 89 calories per 100g — plain cooked. A tail (142g): 126 kcal and 27g protein. With butter: typically 200-300 kcal per tail.

Is lobster healthy?

Yes — excellent lean protein (18.8g/100g at 89 kcal), exceptional copper (141% DV) and selenium (88% DV). Nutritionally excellent when eaten plain; butter preparation adds significant calories.

Is lobster high in cholesterol?

Yes — lobster has ~70-120mg of dietary cholesterol per 100g. As with shrimp, research shows dietary cholesterol has minimal impact on blood cholesterol for most people. Saturated fat from butter is the cardiovascular concern, not the lobster itself.

Is lobster good for weight loss?

Yes — plain lobster is one of the lowest calorie protein sources. The issue is typically the butter and sides. Plain steamed or grilled lobster is an excellent high-protein, low-calorie food.

Is lobster keto?

Yes — very low carbs (1.15g/100g from glycogen). Plain lobster is fully keto-compatible. Butter used in preparation is also keto-friendly.

Why is lobster so expensive?

Lobster is expensive due to difficulty of harvesting (requires individual trapping), short shelf life, and high demand. Nutritionally it is similar to shrimp which is much more affordable. The price is driven by tradition and scarcity rather than superior nutritional value.

Sources

Nutrition values from USDA FoodData Central. Not medical advice.