Calories in Lobster: Nutrition Facts & Serving Sizes
Per 3 oz (85g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
A 3 oz serving of lobster (85g) contains just 66 calories with 14g of protein and 0.7g of fat. Per 100g, lobster provides 77 calories, 16.5g of protein, and only 0.8g of fat with zero carbs. Lobster is an exceptionally lean, high-protein seafood with an outstanding nutrient profile. The standout micronutrient is selenium at 63.6mcg per 100g, covering about 116% of the daily value. Zinc sits at 3.5mg per 100g (about 32% daily value), supporting immune function and testosterone production. Calcium is 84mg per 100g, notably high for a meat protein. Magnesium is 38mg (about 9% daily value). One whole lobster (150g) delivers 116 calories and 24.8g of protein, making it one of the highest protein-to-calorie ratios of any food. The sodium content at 423mg per 100g is naturally occurring from the ocean environment. Lobster is one of the leanest luxury proteins available, provided it is not prepared in butter-heavy sauces that dramatically increase the calorie count.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 3 oz (85g) | 65.5 | 14g | 0g | 0.7g | 0g |
| 1 lobster (150g) | 115.5 | 24.8g | 0g | 1.2g | 0g |
| 100g | 77 | 16.5g | 0g | 0.8g | 0g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 77 | 4% |
| Protein | 16.5g | 33% |
| Total Fat | 0.8g | 1% |
| Saturated Fat | 0.2g | 1% |
| Total Carbohydrates | 0g | |
| Dietary Fiber | 0g | |
| Sugars | 0g | |
| Sodium | 423mg | 18% |
| Cholesterol | 127mg | 42% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.2g | 0% |
| Cholesterol | 127mg | 42% |
| Calcium | 84mg | 6% |
| Iron | 0.3mg | 2% |
| Potassium | 200mg | 4% |
| Vitamin A | 1mcg | 0% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 1.3mcg | 54% |
| Magnesium | 38mg | 9% |
| Phosphorus | 161mg | 13% |
| Zinc | 3.5mg | 32% |
| Selenium | 63.6mcg | 116% |
| Folate | 10mcg | 3% |
| Niacin (B3) | 1.6mg | 10% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Lobster
Lobster delivers one of the best protein-to-calorie ratios of any food. At 77 calories and 16.5g of protein per 100g, lobster provides more protein per calorie than chicken breast. For anyone in a cutting phase trying to maximize protein intake while keeping calories low, lobster is among the best choices. The complete amino acid profile supports muscle protein synthesis and recovery.
Selenium at 63.6mcg per 100g is the standout micronutrient. Selenium is essential for thyroid hormone conversion (T4 to T3), antioxidant enzyme function (as part of glutathione peroxidase), and immune defense. Low selenium is associated with reduced thyroid output, which affects metabolic rate and energy levels. One 3 oz serving of lobster meets the full daily selenium requirement.
Zinc at 3.5mg per 100g supports testosterone production, immune function, and protein synthesis. Zinc deficiency is associated with reduced testosterone levels and impaired immune response. Lobster is a solid zinc source, comparable to some red meats.
Calcium at 84mg per 100g is surprisingly high for shellfish and contributes to bone density and muscle contraction. Vitamin B12 at 1.3mcg per 100g supports nerve function and red blood cell production. One whole lobster provides about 2mg of B12, covering most of the daily requirement.
The cholesterol content at 127mg per 100g is notable, but research consistently shows that dietary cholesterol from whole foods has minimal impact on blood cholesterol in most healthy individuals.
Dietary Considerations
Lobster is naturally gluten-free, dairy-free, and paleo-friendly. It is not vegan or vegetarian. Lobster is an excellent fit for keto diets with zero carbs and a high protein-to-fat ratio. It is ideal for weight loss at just 77 calories per 100g. The main dietary concern is the preparation method. Lobster prepared in butter, cream sauces, or bisque adds hundreds of extra calories. Steamed or grilled lobster eaten plain or with lemon is the lowest-calorie option. Lobster is a shellfish allergen and is among the top food allergy triggers, particularly in adults. People with shellfish allergies must avoid lobster and related crustaceans.
Daily Intake (100g)
100g of lobster provides 4% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in lobster?
Per 100g, lobster contains 77 calories. A 3 oz serving (85g) has 66 calories with 14g of protein. One whole lobster (150g) has 116 calories and 24.8g of protein. These counts are for plain cooked lobster meat. Butter, cream sauces, and bisque preparations add significant calories on top of the base meat.
Is lobster high in protein?
Yes, lobster is very high in protein. It contains 16.5g of protein per 100g, and one whole lobster (150g) provides 24.8g of protein. With only 77 calories per 100g, lobster has one of the best protein-to-calorie ratios of any food, comparable to or better than chicken breast for lean protein density.
Is lobster good for weight loss?
Yes, plain lobster is excellent for weight loss at 77 calories and 16.5g of protein per 100g. The high protein content promotes satiety and supports muscle retention during a calorie deficit. The key is preparation. Avoid butter sauces and cream-based dishes that can add 200 to 400 extra calories per serving.
Is lobster high in cholesterol?
Lobster contains 127mg of cholesterol per 100g. This is moderate to high compared to many foods. However, research shows that dietary cholesterol from whole foods has minimal impact on blood LDL cholesterol in most healthy people. Unless you have a specific condition requiring very low dietary cholesterol, lobster is safe to consume regularly.
What nutrients are in lobster?
Lobster is an excellent source of selenium (63.6mcg per 100g, covering over 100% of the daily value), zinc (3.5mg), calcium (84mg), magnesium (38mg), and vitamin B12 (1.3mcg). It is a complete protein with zero carbs and very low fat. The selenium content is one of the highest of any commonly eaten food.
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