Lobster: Nutrition Facts
Generic food Fish and Seafood
Lobster contains 97 kcal per 100 g. A typical serving of 1 cup (135 g) provides about 131 kcal.
Roughly 91% of its calories come from protein, with 9% from fat and 0% from carbohydrates (estimated with general energy factors).
That is less energy than the typical item in shellfish on FoodFactly, where the median is 143 kcal per 100 g across 41 foods.
100 g provides 190% of the Daily Value for copper, 146% of the Daily Value for selenium and 56% of the Daily Value for Vitamin B12.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 97 kcal | |
| Total fat C | 0.95 g | 1% |
| Saturated fat C | 0.23 g | 1% |
| Cholesterol C | 161 mg | 54% |
| Sodium C | 535 mg | 23% |
| Total carbohydrates C | 0 g | 0% |
| Dietary fiber C | 0 g | 0% |
| Total sugars C | 0 g | |
| Protein C | 20.9 g | 42% |
| Vitamin A C | 1 µg | 0.1% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 1.1 mg | 7% |
| Vitamin K C | 0 µg | 0% |
| Thiamin (B1) C | 0.022 mg | 2% |
| Riboflavin (B2) C | 0.017 mg | 1% |
| Niacin (B3) C | 1.9 mg | 12% |
| Vitamin B6 C | 0.12 mg | 7% |
| Folate (B9) C | 9 µg | 2% |
| Vitamin B12 C | 1.3 µg | 56% |
| Choline C | 89 mg | 16% |
| Calcium C | 106 mg | 8% |
| Iron C | 0.33 mg | 2% |
| Magnesium C | 48 mg | 11% |
| Phosphorus C | 204 mg | 16% |
| Potassium C | 253 mg | 5% |
| Zinc C | 4.5 mg | 41% |
| Copper C | 1.7 mg | 190% |
| Selenium C | 80.5 µg | 146% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 91%
- Fat 9%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein20.9 gin the top quarter of shellfish (median 15.5 g)
- Sugars0 gin the lowest quarter of shellfish (median 0.01 g)
- Fat0.95 gin the lowest quarter of shellfish (median 5.7 g)
- Saturated fat0.23 gin the lowest quarter of shellfish (median 0.92 g)
- Sodium535 mgin the top quarter of shellfish (median 363 mg)
- Protein per 100 kcal21.5 gprotein density, useful for comparing foods with different calorie levels
- Water75.9 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0.28 g |
|---|---|
| Polyunsaturated fat C | 0.38 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.13 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0.086 g |
| Linoleic acid (omega-6, 18:2) C | 0.042 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| SFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0.003 g |
| SFA 14:0 C | 0.013 g |
| SFA 16:0 C | 0.14 g |
| SFA 18:0 C | 0.057 g |
| MUFA 18:1 C | 0.2 g |
| PUFA 18:3 C | 0.054 g |
| PUFA 20:4 C | 0.033 g |
| MUFA 16:1 C | 0.038 g |
| PUFA 18:4 C | 0.003 g |
| MUFA 20:1 C | 0.034 g |
| MUFA 22:1 C | 0.003 g |
| PUFA 22:5 n-3 (DPA) C | 0.008 g |
Carotenoids (6)
| Beta-carotene C | 0 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 0 µg |
| Retinol C | 1 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 75.9 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 9 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Lobster
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lobster, tail only, frozen, wild caught Frozen | 59 | 13 g | 0.89 g | 0.37 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Fish, tuna, NFS | 85 | 19 g | 0.08 g | 0.94 g |
| Crustaceans, crab, blue swimming, lump, pasteurized, refrigerated | 86 | 18.7 g | 0 g | 0.81 g |
| Crab | 83 | 17.9 g | 0 g | 0.74 g |
| Fish, white, mixed species, NFS | 143 | 22 g | 0.01 g | 5.9 g |
| Mussels | 109 | 15.1 g | 4.7 g | 2.8 g |
| Fish, surimi | 99 | 15.2 g | 6.9 g | 0.9 g |
| Turtle | 157 | 24.6 g | 0 g | 5.8 g |
| Escargot | 158 | 20 g | 2.5 g | 6.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in lobster?
100 g of lobster has 97 kcal. 1 cup (135 g): about 131 kcal. 1 claw (50 g): about 49 kcal. 1 lobster (200 g): about 194 kcal.
Is lobster high in protein?
Lobster contains 20.9 g of protein per 100 g (42% of the 50 g Daily Value), or 28.2 g in 1 cup (135 g). About 91% of its calories come from protein. Compared with other shellfish, that is among the highest quarter (median 15.5 g).
How many carbs are in lobster?
Lobster has 0 g of total carbohydrates per 100 g, including 0 g of fiber and 0 g of sugars.
How much fat is in lobster?
Lobster contains 0.95 g of fat per 100 g, of which 0.23 g is saturated (1% of the Daily Value).
What vitamins and minerals does lobster contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (190% DV), selenium (146% DV), Vitamin B12 (56% DV), zinc (41% DV) and phosphorus (16% DV). The full list is in the vitamins and minerals table above.
How much sodium is in lobster?
100 g contains 535 mg of sodium, 23% of the 2,300 mg Daily Value.
Does lobster have the same nutrition not specified and frozen?
No. Per 100 g, lobster has 97 kcal, while lobster, tail only, frozen, wild caught has 59 kcal. Processing changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2706349. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.