Filet O Fish vs. Lobster

Nutrition comparison of Filet O Fish and Cooked Lobster


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of filet o fish versus cooked lobster (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in filet o fish and lobster:

  • Both filet o fish and lobster are high in calcium, calories, potassium and protein.
  • Filet o fish has 64% less cholesterol than lobster.
  • Filet o fish has more thiamin, riboflavin and folate, however, lobster contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.
  • Lobster has 8.3 times less saturated fat than filet o fish.
  • Lobster has signficantly less carbohydrates than filet o fish.
Detailed nutritional comparison of filet o fish and lobster is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Filet O Fish (McDONALD'S, FILET-O-FISH) and Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.


Image of Filet O Fish src
Image of Lobster src

Calories and Carbs

calories

Both filet o fish and lobster are high in calories. Filet o fish has 97% more calories than lobster - filet o fish has 282 calories per 100 grams and lobster has 143 calories.

For macronutrient ratios, filet o fish is much lighter in protein, much heavier in carbs and much heavier in fat compared to lobster per calorie. Filet o fish has a macronutrient ratio of 16:37:47 and for lobster, 78:9:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Filet O Fish Lobster
Protein 16% 78%
Carbohydrates 37% 9%
Fat 47% 13%
Alcohol ~ ~

carbohydrates

Lobster has signficantly less carbohydrates than filet o fish - filet o fish has 26.4g of total carbs per 100 grams and lobster has 3.1g of carbohydrates.

dietary fiber

Filet o fish has more dietary fiber than lobster - filet o fish has 1.4g of dietary fiber per 100 grams and lobster does not contain significant amounts.

sugar

Lobster has less sugar than filet o fish - filet o fish has 3.7g of sugar per 100 grams and lobster does not contain significant amounts.

Protein

protein

Both filet o fish and lobster are high in protein. Lobster has 135% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and lobster has 26.4g of protein.

Fat

saturated fat

Lobster has 8.3 times less saturated fat than filet o fish - filet o fish has 2.8g of saturated fat per 100 grams and lobster has 0.3g of saturated fat.

trans fat

Both filet o fish and lobster are low in trans fat - filet o fish has 0.13g of trans fat per 100 grams and lobster does not contain significant amounts.

cholesterol

Filet o fish has 64% less cholesterol than lobster - filet o fish has 32mg of cholesterol per 100 grams and lobster has 90mg of cholesterol.

Vitamins

Vitamin C

Filet o fish and lobster contain similar amounts of Vitamin C - filet o fish has 0.3mg of Vitamin C per 100 grams and lobster has 2.1mg of Vitamin C.

Vitamin A

Lobster has more Vitamin A than filet o fish - lobster has 6ug of Vitamin A per 100 grams and filet o fish does not contain significant amounts.

Vitamin E

Filet o fish has more Vitamin E than lobster - filet o fish has 1.2mg of Vitamin E per 100 grams and lobster does not contain significant amounts.

Vitamin K

Filet o fish and lobster contain similar amounts of Vitamin K - filet o fish has 4.9ug of Vitamin K per 100 grams and lobster does not contain significant amounts.

The B Vitamins

Filet o fish has more thiamin, riboflavin and folate, however, lobster contains more niacin, pantothenic acid, Vitamin B6 and Vitamin B12.

Filet O Fish Lobster
Thiamin 0.211 MG 0.009 MG
Riboflavin 0.13 MG 0.056 MG
Niacin 2.22 MG 4.898 MG
Pantothenic acid ~ 0.404 MG
Vitamin B6 ~ 0.173 MG
Folate 21 UG 1 UG
Vitamin B12 1.08 UG 4.04 UG

Minerals

calcium

Both filet o fish and lobster are high in calcium. Filet o fish has 90% more calcium than lobster - filet o fish has 120mg of calcium per 100 grams and lobster has 63mg of calcium.

iron

Filet o fish and lobster contain similar amounts of iron - filet o fish has 1.6mg of iron per 100 grams and lobster has 1.4mg of iron.

potassium

Both filet o fish and lobster are high in potassium. Filet o fish has a little more potassium (6%) than lobster by weight - filet o fish has 220mg of potassium per 100 grams and lobster has 208mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, filet o fish has more alpha linoleic acid (ALA) than lobster per 100 grams, however, lobster contains more dha, epa and dpa than filet o fish per 100 grams.

Filet O Fish Lobster
alpha linoleic acid 0.639 G 0.01 G
DHA 0.061 G 0.139 G
EPA 0.03 G 0.341 G
DPA 0.005 G 0.044 G
Total 0.735 G 0.534 G

omega 6s

Comparing omega-6 fatty acids, filet o fish has more linoleic acid than lobster per 100 grams.

Filet O Fish Lobster
other omega 6 0.011 G 0.198 G
linoleic acid 5.187 G 0.017 G
Total 5.198 G 0.215 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Filet O Fish or Lobster .

Note: The specific food items compared are: Filet O Fish (McDONALD'S, FILET-O-FISH) and Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) .

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FAQ

Does filet o fish or lobster contain more calories in 100 grams?
Both filet o fish and lobster are high in calories. Filet o fish has 100% more calories than lobster - filet o fish has 282 calories in 100g and lobster has 143 calories.

Is filet o fish or lobster better for protein?
Both filet o fish and lobster are high in protein. Lobster has 140% more protein than filet o fish - filet o fish has 11.3g of protein per 100 grams and lobster has 26.4g of protein.

Does filet o fish or lobster have more carbohydrates?
By weight, lobster has signficantly fewer carbohydrates than filet o fish - filet o fish has 26.4g of carbs for 100g and lobster has 3.1g of carbohydrates.

Does filet o fish or lobster contain more calcium?
Both filet o fish and lobster are high in calcium. Filet o fish has 90% more calcium than lobster - filet o fish has 120mg of calcium in 100 grams and lobster has 63mg of calcium.

Does filet o fish or lobster contain more potassium?
Both filet o fish and lobster are high in potassium. Filet o fish has a little more potassium ( 10%) than lobster by weight - filet o fish has 220mg of potassium in 100 grams and lobster has 208mg of potassium.

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