Written through Ariane Lang, BSc, MBA top top February 18, 2021 — median reviewed by Lisa Hodgson, RDN, CDN, CDCES, FADCES, Nutrition

People roughly the civilization know lobster together a delicacy or luxury food.

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Like shrimp, crab, and crayfish, lobster is a crustacean, a type of shellfish characterized by the segmented body safeguarded by a shell (1).

Generally, civilization think that crustaceans together high cholesterol foods. However, they additionally have a high nutritional value.

This short article explains every you need to know about the nutrition that lobster, including whether the cholesterol it contains should be a reason for concern. It likewise reviews the benefits and downsides of eat lobster and discusses how to prepare it.

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Lobster is a low calorie food packed v vitamins and also minerals.

A 1-cup (145-gram) serving of cooking lobster provides (2):

Calories: 128Protein: 27 gramsFat: 1.2 gramsCarbs: 0 gramsCopper: 198% the the day-to-day Value (DV)Selenium: 190% that the DVZinc: 53% that the DVVitamin B12: 51% that the DV

As you have the right to see, lobster is a skinny protein source — it packs a lot of protein and also minimal fat.

However, cholesterol contents is independent of fat content, and a serving of lobster provides 70% that the DV because that cholesterol (1, 2).

It likewise provides 280 mg that eicosapentaenoic mountain (EPA) and docosahexaenoic mountain (DHA) an unified (2).

EPA and also DHA are two varieties of omega-3 fatty acids the may protect heart health and wellness by lowering blood cholesterol levels. The diet Guidelines because that Americans introduce consuming around 250 mg the EPA and DHA per day (1, 3, 4).

Lobster is additionally an exceptional resource of the trace aspects copper and selenium.

While copper is associated in energy and DNA production, selenium acts together an anticancer agent and also may protect against chronic degenerative conditions (5, 6).

How go it to compare with various other crustaceans?

Most crustaceans, consisting of lobster, have reasonably similar nutritional profiles.

Here’s a compare of the nutritional contents of a 1-cup (145-gram) serving of lobster, shrimp, crab, and crayfish (2, 7, 8, 9).

CaloriesProteinFatsCholesterolEPA and also DHALobsterShrimpCrabCrayfish
12827 grams1.2 grams70% the the DV280 mg
30722 grams16.8 grams71% the the DV186 mg
9721 grams0.8 grams62% of the DV197 mg
11323.3 grams1.7 grams38% that the DV231 mg

Although lobster provides much more protein per serving than the various other crustaceans, they space all protein-rich foods. In fact, they all pack higher protein content 보다 finfish (1).

Another difference in between these crustaceans is shrimp’s fat content, which is significantly higher than those that the rest and explains shrimp’s higher calorie count.

However, regardless of shrimp’s higher fat content, shrimp and lobster have actually virtually the very same cholesterol content. In contrast, crayfish and also crab provide lower amounts.

Lastly, when they are all wealthy in EPA and also DHA, shrimp, crayfish, and crab carry out lower quantities than lobster.


Lobster is a lean protein food through high amounts of heart-healthy omega-3 fatty acids. It also contains vitamins and minerals essential for optimal health.

Health benefits of lobster

Lobster’s high quality nutritional profile offers it many health benefits.


Lobster has a high protein content.

It’s likewise rich in all crucial amino acids — the structure blocks that protein. This means that the top quality of protein lobster offers may be equal to or much better than that of milk, red meat, or soybean beans (10).

Additionally, research suggests that high protein foodstuffs may assist or promote load loss by an increasing your metabolism and increasing feeling of fullness (11).

In fact, your body burns much more calories as soon as processing proteins than it does as soon as processing carbs and also fats (11, 12, 13).

Protein is also an ext efficient than carbs or fat at boosting feelings that fullness. The does this by reduce appetite-stimulating hormones and also increasing levels of hormone that minimize hunger. Thus, eat protein may assist with appetite manage (11, 12, 13).

May promote brain and psychological health

Omega-3s and also vitamin B12 play an important role in mind and mental health.

For example, DHA is crucial component of brain cells and is important for the function of the cell membrane. Research studies have found that omega-3 deficiency may accelerate brain aging (14, 15).

Studies imply that civilization who consume diets affluent in omega-3 fatty acids have actually a reduced risk the stroke, depression, dementia, and also Alzheimer’s disease (14, 15, 16).

Similarly, research argues that low vitamin B12 levels are connected with dementia, alzheimer’s disease, and also Parkinson’s disease (17).

However, some studies suggest that acquisition vitamin B12 supplements seems to reduce the hazard of dementia by 20% and improve brain function in older adult (18, 19).

Thus, including lobster to her diet may prove useful for your brain and mental health.

May protect against heart disease

Heart an illness is the leading cause of death in the unified States. To help prevent this condition, public wellness initiatives recommend frequently eating fish rich in omega-3 fat acids (20, 21).

Studies have actually repeatedly displayed that long-chain omega-3s, such as EPA and also DHA, have actually protective effects against heart disease. Fish and also seafood types that administer high quantities of both — such together lobster — it seems ~ to be the most protective (21, 22).

EPA and DHA might reduce the danger of heart disease in numerous ways.

Studies indicate they may lower blood cholesterol levels and also blood pressure. They may additionally reduce inflammation to aid prevent atherosclerosis, the buildup of plaque in the arteries, i m sorry is a risk variable for hit (21, 22, 23).

One 2008 study discovered that intakes of 566 mg per day of EPA and DHA may reduce heart disease risk through 37% (24).

In a 2010 study, entrants took approximately 234 mg that EPA and also DHA every day, and also the researchers reported that for participants who took the highest amounts, the risk of heart condition decreased by 49% and the danger of heart attack-related deaths decreased by 62% (25).

May have actually anticancer effects

Omega-3s and selenium may provide lobster cancer-fighting effects.

Research suggests that diets wealthy in EPA, DHA, and selenium may have actually a security effect versus several types of cancer, consisting of breast, colorectal, prostate, lung, gastric, liver, and also ovarian cancers (26, 27, 28, 29, 30).

Test tube and animal research studies have found that the anti-inflammatory and also anticancer effects of omega-3s have diminished tumor growth and spread and also led come cancer cell death (26, 27, 31).

However, additional research with human subjects is needed.

Furthermore, DHA appears to enhance the impact of cisplatin — a usual chemotherapy medicine — top top tumor spread and death. The may additionally be useful in reducing drug-induced side impacts (26).

Research likewise suggests that selenium’s antioxidant capacity may play a role in that is potential anticancer effects. Studies have presented that selenium may promote tumor death and help prevent cancer from spreading (29, 30, 32).

Other potential benefits

Adding lobster to your diet may have some added health benefits, thanks to the selenium the contains.

Lobster’s high selenium content may be useful for civilization with autoimmune thyroid diseases, such as Hashimoto’s thyroiditis (33, 34).

Selenium may also help boost immunity, because the nutrient is connected in organic processes that ensure normal cellular role necessary for a healthy immune an answer (35, 36).

While the study on few of the nutrient in lobster appears promising, the is important to note that no researches reflect the benefits of eat lobster directly.

Scientists must do an ext research to inspection the health and wellness benefits of lobster in humans.


Nutrients in lobster may offer helpful effects for heart and also mental health and weight loss. They may even aid reduce the risk of certain varieties of cancer.

While lobster has actually a reasonably high quantity of cholesterol, this may not it is in a health and wellness concern. Part research argues that cholesterol from food sources is not linked with heart an illness risk (37, 38).

However, several of these studies have actually been reduced quality, and also scientists should do an ext high high quality studies to investigate this topic further (38).

Older studies describe that this is since your body can regulate that cholesterol production based upon how lot cholesterol girlfriend eat (39).

While dietary cholesterol may increase LDL (bad) cholesterol levels, it also increases HDL (good) cholesterol levels. Thus, that maintains the LDL-to-HDL cholesterol ratio and avoids enhancing the threat of heart disease (37, 38).

However, this is not the situation for everyone. Research study has discovered that around one-quarter of the population is more sensitive to higher cholesterol join (37).


Lobster consists of a high quantity of cholesterol, yet this is not a health worry for most people. Researches have uncovered that cholesterol indigenous food resources does not appear to rise the danger of heart disease.

Regardless the lobster’s nutritional benefits, over there are details potential perils you should take into account once buying or spend it.

Highly perishable

Lobster is a highly perishable food that requires suitable handling to stop microbial contamination. Improper dealing with may cause foodborne illnesses.

However, girlfriend are much more likely to acquire a foodborne condition from eat raw or undercooked lobster.

Some the the most typical disease-causing bacteria attached to improperly taken on crustaceans — and also raw seafood in general — are Vibrio species, Listeria monocytogenes, Salmonella species, and Shigella species (1).

Symptoms linked with consuming these bacteria incorporate diarrhea, nausea, vomiting, fever, stomach cramps, and headaches (1).

Thus, it would certainly be finest to stop consuming undercooked lobster. You might want to salary close attention to lobster handling.


Crustaceans are some of the most usual allergens that may reason severe food reactions, and lobsters are amongst the many allergenic (40, 41).

Symptoms that an allergy reaction to lobster may variety from mild come severe.

In extreme cases, comes into contact with lobster may result in anaphylaxis. This is a life threatening allergy reaction that reasons your airways to narrow, do it difficult to breath (41, 42).

The protein tropomyosin is the major allergen in shellfish. The structure of this protein is similar in crustaceans and mollusks, therefore cross-reactivity is an extremely likely (43).

In other words, if you’re allergy to any crustacean, favor lobster, girlfriend may likewise have allergy reactions once consuming clams, scallops, oysters, mussels, and other shellfish. The opposite is additionally true: If you have actually a shellfish allergy, girlfriend may likewise be allergic to lobster.

There is right now no cure because that food allergies. Regulating an allergy requires preventing the allergen. You might need to seek emergency treatment if girlfriend come into contact with one allergen (42).

Heavy steel contamination

As a an outcome of water pollution, lobsters and other shellfish may come to be contaminated with heavy metals such together mercury, lead, cadmium, and arsenic (1).

Consumption of hefty metals through foods may be detrimental to your health. It may cause brain and kidney damage and also heart abnormalities and also may affect babies’ brains (1, 44, 45).

That said, the Food and Drug administration (FDA) classifies lobster together a low mercury food and also suggests that is for sure to eat two to 3 servings of lobster per week (46).

However, people who room pregnant or breastfeeding, as well as children, might be an ext sensitive to the effects of hefty metals and should limit their intake.


Lobsters may come to be contaminated with hefty metals and microorganisms that reason foodborne illnesses. Lock are additionally highly allergenic.

Lobster has a tender texture and mild flavor that pairs well v a range of dishes.

Lobsters room usually cooked by steaming or boiling. Friend may additionally find them reduced into medallions, frozen, or commercially processed into multiple products, such together canned or pickled lobster (10).

To store your lobster ~ above the healthy side, be mindful of preparation and also cooking techniques that considerably increase calorie and also fat content. Because that example, frying lobster or mixing it through mayonnaise or butter may an increase its fat content considerably.

Here’s a healthy recipe because that lobster zucchini noodles the you can try.


Lobster’s texture and flavor do it simple to include in a wide selection of dishes. Boiling and steaming are two traditional and healthy cooking methods. Frying or offer it v butter or mayonnaise have the right to increase the fat contents considerably.

Lobster is a form of crustacean affluent in protein, omega-3 fatty acids, vitamins, and also minerals.

Adding the to your diet might be helpful for weight loss and mental health and may assist reduce the risk of heart an illness and cancer.

However, lobsters are very allergenic. Lock may also become contaminated with disease-causing microorganisms or heavy metals. An ext sensitive individuals, such together those who room pregnant, should limit your intake.

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Be certain to eat new and totally cooked lobsters to avoid any potential bacter contamination. If you desire to keep your lobster ~ above the healthy side, protect against dipping that in butter or mayo.