How Many Calories in Lobster? Nutrition Facts & Macros
The meat from one medium lobster (145 g) has 129 calories
Protein 27.6g · Carbs 0g · Fat 1.2g
Lobster is one of the most luxurious seafoods — and also one of the leanest. At just 89 calories per 100 g, it delivers 19 g of protein with only 0.86 g of fat and zero carbohydrates. While lobster is relatively high in cholesterol (146 mg per 100 g), current research shows that dietary cholesterol has minimal impact on blood cholesterol for most people. Lobster meat is rich in selenium and copper, both essential trace minerals. Here's everything about lobster calories and macros, based on USDA data. Cooked northern lobster is about 78% water.
372 kJ · per 100g · Water: 78.11 g
Calorie Calculator: Lobster (Cooked)
145 g Lobster (Cooked) contains 129 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup lobster meat (145 g) | 129 kcal | 27.6g | 0g | 1.2g |
| 1 lobster tail (85 g) | 76 kcal | 16.2g | 0g | 0.7g |
| 100 grams | 89 kcal | 19g | 0g | 0.9g |
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Lobster (Cooked) — Nutrition Facts
| Lobster (Cooked) | per 100g |
|---|---|
| Calories | 89 kcal |
| Protein | 19 g |
| Fat | 0.86 g |
| Carbs | 0 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 486 mg |
| Potassium | 230 mg |
| Magnesium | 43 mg |
| Phosphorus | 185 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.119 mg |
| Folate | 11 mcg |
| Manganese | 0.065 mg |
| Water | 78.11 g |
Source: USDA FoodData Central (FDC ID: 174209) · Data verified April 2026
Variations
Steamed/boiled lobster
89 kcal per 100 g — the default. Plain steamed or boiled with no added fat. 19 g protein, 0.86 g fat, 0 g carbs. About 78% water content. The leanest way to enjoy lobster.
Lobster with butter
~175 kcal per 100 g — dipping in melted butter nearly doubles the calories. Each tablespoon of butter adds about 100 kcal and 11 g fat. The classic indulgent preparation, but it transforms lobster from ultra-lean to high-fat.
Lobster roll
~250 kcal per 100 g — lobster meat mixed with mayonnaise served in a buttered, toasted roll. The mayo and bread add significant carbs and fat. A typical lobster roll (~170 g) has about 425 kcal. A popular New England classic, but far from the lean profile of plain lobster.
Dietary Perspectives
For Weight Loss
Lobster is outstanding for weight loss — just 89 kcal per 100 g with 19 g protein and practically zero fat (0.86 g). The meat from one medium lobster (145 g) has only 129 kcal with 27.6 g protein. It's one of the lowest calorie protein sources available. But dipping in butter completely changes the equation — each tablespoon adds 100 kcal. Eat plain or with lemon juice for weight loss.
For Athletic Performance
Lobster delivers lean protein at 19 g per 100 g for muscle repair at only 89 kcal. Good magnesium content (43 mg per 100 g) supports muscle function and helps prevent cramping. Zero carbs means you need carb sources alongside for glycogen replenishment. The cholesterol (146 mg) is not a concern for athletes — current research shows no link to cardiovascular risk in active individuals. Better suited for cutting than bulking due to very low calorie density.
For Keto
Lobster is perfect for keto — zero carbs, very low fat (0.86 g per 100 g), and high protein (19 g). Dip in melted butter to add keto-friendly fat. A lobster tail (85 g) with 2 tablespoons of butter gives you approximately 276 kcal, 16 g protein, 22 g fat, and 0 g carbs — ideal keto macros. The rich, satisfying flavour of butter-dipped lobster makes it one of the most enjoyable keto meals. Avoid lobster rolls — the bread and mayo add significant carbs.
Frequently Asked Questions
How many calories are in lobster?
Cooked northern lobster contains 89 calories per 100 g. The meat from one medium lobster (145 g) has approximately 129 calories. A single lobster tail (85 g) has about 76 calories. Nearly all calories come from protein (19 g per 100 g), with just 0.86 g of fat and zero carbohydrates.
How much protein is in lobster?
Cooked lobster contains 19 g of protein per 100 g — delivering 21.3 g of protein per 100 kcal, one of the highest ratios among all foods. The meat from one medium lobster (145 g) provides 27.6 g of complete protein with all essential amino acids, making it excellent for muscle building and recovery.
Is lobster healthy?
Lobster is very healthy — it's ultra-lean at 89 kcal per 100 g with 19 g of protein and virtually no fat (0.86 g). It's an excellent source of selenium, copper, and vitamin B12. The cholesterol content (146 mg per 100 g) is moderate, and current research shows dietary cholesterol has minimal impact on blood cholesterol for most people. The main health concern is how lobster is prepared — dipping in butter dramatically increases calories.
How much cholesterol does lobster have?
Cooked lobster contains 146 mg of cholesterol per 100 g — moderate compared to shrimp (161 mg) but higher than crab (97 mg). Current research indicates that dietary cholesterol has minimal impact on blood cholesterol for most people. Lobster's very low saturated fat content (0.208 g per 100 g) is more relevant for heart health than its cholesterol.
Lobster vs crab — which has more calories?
Per 100 g, lobster has 89 kcal with 19 g protein and 0.86 g fat, while crab has 83 kcal with 17.88 g protein and 0.74 g fat. Lobster is slightly higher in calories and protein. Both have zero carbs and are among the leanest protein sources. Lobster has notably more cholesterol (146 mg vs 97 mg) and more sodium (486 mg vs 395 mg).
Is lobster keto-friendly?
Lobster is perfect for keto — zero carbs, very low fat (0.86 g per 100 g), and high protein (19 g). Dip in melted butter to add keto-friendly fat. A lobster tail (85 g) with 2 tablespoons of butter gives you approximately 276 kcal, 16 g protein, 22 g fat, and 0 g carbs — ideal keto macros.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Lobster (Cooked) | 89 | 19g | 0g | 0.86g |
| Crab (Cooked) | 83 | 17.88g | 0g | 0.74g |
| Shrimp (Raw) | 85 | 20.1g | 0g | 0.51g |
| Salmon (Wild Atlantic) | 142 | 19.84g | 0g | 6.34g |
| Cod (Atlantic) | 82 | 17.81g | 0g | 0.67g |
per 100g
Per 100 g, cooked lobster has 89 kcal with 19 g protein — slightly more than crab (83 kcal, 17.88 g protein) and comparable to shrimp (85 kcal, 20.1 g protein). All three shellfish are among the lowest-calorie animal proteins available.
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