Lobster: calories and nutrition facts
100 g of lobster has 89 kcal. 3 oz (85 g): 76 kcal.
Lobster is in the family Fish & seafood. Per 100 g it provides 19 g protein, 0 g carbohydrates (0 g fiber) and 0.86 g fat: about 91% of its calories come from protein.
What lobster provides most
- High in selenium: 73.1 µg per 100 g, 133 % of the Daily Value.
- High in vitamin B12: 1.4 µg per 100 g, 60 % of the Daily Value.
- High in protein: 19 g per 100 g, 38 % of the Daily Value.
- High in zinc: 4 mg per 100 g, 37 % of the Daily Value.
- Source of phosphorus: 185 mg per 100 g, 15 % of the Daily Value.
- Source of vitamin B3 (niacin): 1.8 mg per 100 g, 11 % of the Daily Value.
Worth knowing, per 100 g: sodium: 486 mg · cholesterol: 146 mg.
Lobster per serving
The serving is 3 oz, 85 g, from USDA's household measure.
| Nutrient | 100 g | 3 oz |
|---|---|---|
| Calories | 89 kcal | 76 kcal |
| Protein | 19 g | 16.1 g |
| Carbohydrates | 0 g | 0 g |
| Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Fat | 0.86 g | 0.73 g |
| Sodium | 486 mg | 413 mg |
Lobster nutrition facts (per 100 g)
Macronutrients
| Nutrient | Amount | % DV |
|---|---|---|
| Energy | 89 kcal | — |
| Protein | 19 g | 38 % |
| Total fat | 0.86 g | 1 % |
| Saturated fat | 0.21 g | 1 % |
| Monounsaturated fat | 0.25 g | — |
| Polyunsaturated fat | 0.34 g | — |
| Cholesterol | 146 mg | 49 % |
| Carbohydrates | 0 g | 0 % |
| Dietary fiber | 0 g | 0 % |
| Total sugars | 0 g | — |
Vitamins
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin A | 1 µg | 0 % |
| Vitamin C | 0 mg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 1 mg | 7 % |
| Vitamin K | 0 µg | 0 % |
| B1 · Thiamin | 0.02 mg | 2 % |
| B2 · Riboflavin | 0.02 mg | 1 % |
| B3 · Niacin | 1.8 mg | 11 % |
| B6 | 0.12 mg | 7 % |
| B9 · Folate | 11 µg | 3 % |
| B12 | 1.4 µg | 60 % |
Minerals
| Nutrient | Amount | % DV |
|---|---|---|
| Calcium | 96 mg | 7 % |
| Iron | 0.29 mg | 2 % |
| Magnesium | 43 mg | 10 % |
| Phosphorus | 185 mg | 15 % |
| Potassium | 230 mg | 5 % |
| Sodium | 486 mg | 21 % |
| Zinc | 4 mg | 37 % |
| Selenium | 73.1 µg | 133 % |
Fatty acids & more
| Nutrient | Amount | % DV |
|---|---|---|
| Omega-3 · ALA | 0.05 g | — |
| Omega-3 · EPA | 0.12 g | — |
| Omega-3 · DHA | 0.08 g | — |
% DV: FDA Daily Values (2020), 2,000-calorie adult diet; «—» where none is set. Not a personal recommendation.
Compared with other fish & seafood
Of 9 foods in this family on Micela, lobster ranks 6th for calories per 100 g. See the full table.
| # | Food | kcal / 100 g | Protein |
|---|---|---|---|
| 1 | 🐟 Salmon | 206 | 22.1 g |
| 2 | 🐙 Octopus | 164 | 29.8 g |
| 3 | 🎣 Hake | 116 | 23.5 g |
| 4 | 🦐 Shrimp | 99 | 24 g |
| 5 | 🦑 Squid | 92 | 15.6 g |
| 6 | 🦞 Lobster | 89 | 19 g |
| 7 | 🐠 Tuna | 86 | 19.4 g |
| 8 | 🦀 Crab | 83 | 17.9 g |
| 9 | 🦪 Oyster | 51 | 5.7 g |
Among Micela's 180 foods, lobster is in the top 10 for selenium (3rd), zinc (6th).
Where it comes from
No single origin; icon: the North Atlantic, Maine and Nova Scotia.
Approximate origin, under review.
Frequently asked questions
How many calories does lobster have?
100 g of lobster has 89 kcal. 3 oz (85 g) has 76 kcal.
How much protein does lobster have?
19 g per 100 g; 16.1 g in 3 oz.
How many carbs does lobster have?
0 g of carbohydrates per 100 g, of which 0 g is fiber and 0 g sugars.
What vitamins and minerals does lobster have?
The ones it provides most per 100 g, by Daily Value: selenium, 133 %; vitamin B12, 60 %; protein, 38 %; zinc, 37 %.
Where does lobster come from?
No single origin; icon: the North Atlantic, Maine and Nova Scotia. This is an approximate origin, under review.
Source
USDA National Nutrient Database for Standard Reference, Release 28 (2015) · NDB 15148 · Crustaceans, lobster, northern, cooked, moist heat · Crustaceans, lobster, northern, cooked, moist heat
One serving (3 oz) is about 4% of a 2,000-calorie diet. Work out how many calories you need · How we calculate these numbers