Crustaceans, lobster, northern, cooked, moist heat
Whole food · Finfish and Shellfish Products
Photo: Wikipedia
Northern lobster, steamed or boiled, yields tender, sweet, and succulent white meat with a firm yet delicate bite. It is a nutritional powerhouse, offering an exceptionally high protein content with virtually no fat or carbohydrates. This lean seafood provides a clean, satisfying taste of the ocean.
💚 Why it's loved
People cherish lobster for its luxurious, sweet flavor and satisfying texture, which feels like a special occasion. It's incredibly versatile, shining simply with butter or as the star in rich, creamy dishes.
⚠️ Watch-outs & how to enjoy it better
Lobster is a common shellfish allergen and can be high in sodium, especially when served with drawn butter or in seasoned dishes. To manage sodium, opt for steaming or boiling without added salt and use herbs, lemon, or a small amount of butter for flavor.
Key benefits
- Excellent source of high-quality complete protein
- Very low in fat and contains zero carbohydrates
- Rich in selenium, a key antioxidant mineral
- Good source of zinc and copper for immune function
- Contains omega-3 fatty acids for heart health
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A lobster's blood is colorless until it is exposed to oxygen, at which point it turns blue due to the copper-based protein hemocyanin.
Full nutrition (scales with serving)
| Water | 78.1 g |
| Energy | 89.0 kcal |
| Energy | 372 kj |
| Protein | 19.0 g |
| Total lipid (fat) | 0.86 g |
| Ash | 2.1 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 96.0 mg |
| Iron, Fe | 0.29 mg |
| Magnesium, Mg | 43.0 mg |
| Phosphorus, P | 185 mg |
| Potassium, K | 230 mg |
| Sodium, Na | 486 mg |
| Zinc, Zn | 4.0 mg |
| Copper, Cu | 1.6 mg |
| Manganese, Mn | 0.07 mg |
| Selenium, Se | 73.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.02 mg |
| Niacin | 1.8 mg |
| Pantothenic acid | 1.7 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 11.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 11.0 ug |
| Choline, total | 80.9 mg |
| Vitamin B-12 | 1.4 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 4.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 1.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 1.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
| Fatty acids, total saturated | 0.21 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 0.13 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.05 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.25 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 16:1 c | 0.03 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.18 g |
| MUFA 18:1 c | 0.17 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.34 g |
| PUFA 18:2 | 0.04 g |
| PUFA 18:2 n-6 c,c | 0.03 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.05 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.01 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.12 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.08 g |
| Fatty acids, total trans | 0.01 g |
| Fatty acids, total trans-monoenoic | 0.01 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.01 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 146 mg |
| Tryptophan | 0.25 g |
| Threonine | 0.75 g |
| Isoleucine | 0.83 g |
| Leucine | 1.4 g |
| Lysine | 1.4 g |
| Methionine | 0.47 g |
| Cystine | 0.21 g |
| Phenylalanine | 0.78 g |
| Tyrosine | 0.67 g |
| Valine | 0.85 g |
| Arginine | 1.8 g |
| Histidine | 0.47 g |
| Alanine | 1.0 g |
| Aspartic acid | 1.8 g |
| Glutamic acid | 2.8 g |
| Glycine | 1.3 g |
| Proline | 0.85 g |
| Serine | 0.73 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Is lobster high in cholesterol?
A 100g serving contains about 70mg of cholesterol. Current dietary guidelines no longer set a strict daily limit, but it's wise to consume it as part of a balanced diet, especially if you have specific heart health concerns.
What's the best way to cook lobster to retain nutrients?
Steaming or boiling are excellent methods. They cook the meat gently without adding extra fat, preserving its lean nutritional profile and delicate flavor.
Can I eat lobster if I'm on a low-carb diet?
Absolutely. With 0g of carbs per 100g, cooked lobster is a perfect protein source for ketogenic and low-carb dietary plans.