What are the Nutritional Facts about Lobster?
December 24, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Lobster is a popular seafood known for its soft texture and rich taste. It is considered a luxury food, but nutritionally it is quite healthy. Lobster is high in lean protein, low in fat, and rich in important minerals like selenium, zinc, and vitamin B12.
Nutritional Value of Lobster (Per 100 g, Cooked)
| Nutrient | Amount |
|---|---|
| Calories | 90 kcal |
| Protein | 19 g |
| Carbohydrates | 0 g |
| Total Fat | 1.5 g |
| Saturated Fat | 0.3 g |
| Cholesterol | 145 mg |
| Omega-3 Fatty Acids | 0.2 g |
| Vitamin B12 | 1.5 mcg |
| Selenium | 40 mcg |
| Zinc | 3.5 mg |
| Phosphorus | 190 mg |
| Sodium | 295 mg |
Values may vary based on cooking method.
Key Nutritional Highlights of Lobster
1. High in Lean Protein
- Helps muscle growth and repair
- Keeps you full for longer
- Good for high-protein diets
2. Low in Calories and Fat
- Suitable for weight management
- No carbohydrates
3. Rich in Vitamin B12
- Supports nerve function
- Helps prevent fatigue and anaemia
4. Good Source of Minerals
- Selenium for immunity
- Zinc for wound healing
- Phosphorus for bone health
Health Benefits of Eating Lobster:
Supports Heart Health
- Contains omega-3 fatty acids
- Helps reduce inflammation
Good for Brain and Nerve Health
- Vitamin B12 supports brain function
- Helps improve energy levels
Supports Immune System
- Selenium and zinc strengthen immunity
Helps in Weight Loss
- High protein, low calorie food
- Keeps hunger under control
Lobster vs Shrimp (Comparison)
| Feature | Lobster | Shrimp |
|---|---|---|
| Calories | Lower | Slightly higher |
| Protein | High | High |
| Fat | Low | Very low |
| Cholesterol | Higher | Lower |
| Cost | Very high | Moderate |
Is Lobster Healthy or Unhealthy?
✔ Healthy when:
- Boiled, steamed, or grilled
- Eaten without butter or creamy sauces
⚠️ Less healthy when:
- Cooked with lots of butter
- Fried or served with heavy sauces
Who Should Be Careful with Lobster?
- People with seafood allergy
- High cholesterol patients (limit quantity)
- People on low-sodium diet
Best Ways to Eat Lobster
- Steamed lobster with lemon
- Grilled lobster with mild spices
- Added to salads (small quantity)
Final Thoughts
Lobster is a nutrient-rich seafood that provides high-quality protein, vitamin B12, and essential minerals with very few calories. When cooked in a healthy way and eaten in moderation, lobster can be a good addition to a balanced diet.