Nutrition for Lobster (cooked)

Calories, Protein, Vitamins and More

image of lobster source

Lobster Nutrition Summary

One pound of cooked lobster (453.3 grams) contains 648 calories and 119.7 grams of protein. Lobster consist of 67% water, 3% carbohydrates, 26% protein, and 2% fat.

Lobster is an excellent source of many nutrients, including protein, calcium, iron, magnesium, potassium, niacin, Vitamin B6 and Vitamin B12. It also contains significant amounts of Vitamin C, riboflavin, pantothenic acid, zinc, copper, phosphorus and selenium.

In one pound of cooked lobster:

  • Calories: 648
  • Protein: 119.7 g
  • Fat: 8.8 g, (Saturated: 1.4 g)
  • Cholesterol: 408 mg
  • Sodium: 1028.9 mg
There is no significant amounts of sugar or dietary fiber in lobster.

See the Lobster Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Crustaceans, spiny lobster, mixed species, cooked, moist heat.

Calories in Lobster

Lobster has 648 calories per pound or 143 calories for every 100 grams. Most of its calories are from protein and fat.

78% of calories in lobster are from protein, 13% of calories are from fat and 9% of calories are from carbohydrates.

Calories from Fat

About 13% the calories in cooked Lobster are from fat. Lobster has a moderate amount of total fat, with 8.8 grams or 14% of recommended daily values per pound. Most of the fat in lobster are healthier unsaturated fats.

Lobster contains 408 mg of cholesterol and no trans-fat.

  • Total fat: 8.8 g
  • Cholesterol: 408 mg
  • Saturated fat: 1.4 g
  • Monounsaturated fat: 1.6 g
  • Polyunsaturated fat: 3.4 g
There is no significant amounts of trans fat in lobster.

Omega-3 and Omega-6 in Lobster

Lobster is a source of healthy omega-3 fatty acids, containing a total of 2.18 grams for every pound. It contains significant amounts of DHA and EPA. [2]

  • DHA: 0.63 g
  • EPA: 1.55 g
Also a source of omega-6 fatty acids, every pound of lobster contains a total of 0.9 grams of omega-6. [2]

  • other omega 6: 0.9 g
The omega-6 to omega-3 ratio in lobster is 0.4: 1.

Calories Similar to Lobster

Some other seafoods with similar calories to lobster by weight:

Protein in Lobster

An excellent source of protein, a single pound of Lobster contains 239% of recommended daily values or 119.7 grams of protein. In addition, lobster is also a source of complete protein, meaning it abundantly contains all 9 essential amino acids.

  • Protein: 119.71 g
  • Tryptophan: 1.67 g
  • Threonine: 4.83 g
  • Isoleucine: 5.78 g
  • Leucine: 9.48 g
  • Lysine: 10.4 g
  • Methionine: 3.37 g
  • Phenylalanine: 5.04 g
  • Valine: 5.61 g
  • Histidine: 2.43 g

Protein Similar to Lobster

Some other seafoods with similar amounts of protein to lobster by weight:

Vitamins and Minerals in Lobster

An good source of many nutrients, cooked lobster contains abundant amounts of calcium, iron, magnesium, potassium, niacin, Vitamin B6 and Vitamin B12. In fact, a single pound of lobster contains 763% of recommended daily values or 18.3 ug of Vitamin B12. Also an excellent source of niacin, a single pound of lobster contains 159% of recommended daily values or 22.2 milligrams of niacin.

Vitamins in lobster (1 pound):
  • Vitamin a: 27.2 ug
  • Riboflavin: 0.3 mg
  • Niacin: 22.2 mg
  • Vitamin b6: 0.8 mg
  • Vitamin c: 9.5 mg
  • Folate: 4.5 ug
  • Vitamin b12: 18.3 ug
Minerals in lobster (1 pound):
  • Calcium: 285.6 mg
  • Potassium: 942.8 mg
  • Iron: 6.4 mg
  • Magnesium: 231.2 mg
  • Zinc: 33 mg
  • Selenium: 268.3 ug
  • Phosphorus: 1038 mg
  • Copper: 1.9 mg
  • Manganese: 0.1 mg
There is no significant amounts of choline, thiamin, pantothenic acid, vitamin e or vitamin k in lobster.

Similar to Lobster for Vitamin B12

Here are some other seafoods with similarly abundant amounts of Vitamin B12 to lobster:

Lobster Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Lobster in Cooking

Lobster is in the top 25% most popular ingredients for recipes. Most recipes call for 2 or 4 pounds of lobster.

Friends and Relatives of Lobster

Foods commonly cooked with lobster: Other similar relatives:

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