New England Lobster Roll

The New England Lobster Roll is a beloved coastal sandwich featuring chunks of sweet lobster meat lightly dressed in mayonnaise or warm with butter, served in a toasted, split-top bun. Originating in the northeastern United States, it's a signature summer dish in states like Maine, Massachusetts, and Connecticut, often enjoyed at seaside shacks and casual eateries.

🍽️ Nutrition at a glance

This dish is high in protein and healthy fats from the lobster and dressing, with minimal carbohydrates coming primarily from the bun. A typical serving provides around 400-600 calories, along with key nutrients like omega-3 fatty acids, vitamin B12, and selenium.

Nutrition breakdown

Calories	450 kcal
Protein	28 g
Carbs	32 g
Fat	24 g
Fiber	1.5 g
Sugar	3 g
Sodium	850 mg
Vitamin B12	8.0 mcg
Selenium	60 mcg
Zinc	4.5 mg
Phosphorus	280 mg
Copper	1.2 mg
Vitamin A	150 IU
Vitamin D	1.0 mcg
Omega-3 (EPA+DHA)	0.5 g

Per 1 roll (approximately 170 g) · estimated, varies by recipe

💡 What's interesting

Culinarily, the roll is famous for its regional 'Maine-style' (cold with mayo) versus 'Connecticut-style' (warm with butter) debate, reflecting local pride. Nutritionally, it's a surprisingly lean protein source compared to many sandwiches, making it a popular choice for those seeking a satisfying yet nutrient-dense meal.