Seafood in general is long hailed as some of the healthiest food we can eat. But we all know that almost any food when eaten in excess may not be healthy for our bodies. We hear a lot of questions about lobster meat, particularly lobster tail, and its nutritional value. Is Maine lobster healthy? If so, what health benefits does this shellfish provide? We’ve unpacked all the information about the nutritional value of lobster meat.
Lobster is a delicacy enjoyed around the world for its sweet, rich flavor and tender texture. While this crustacean may seem indulgent, it is actually a nutritious source of protein that is relatively low in calories. So how many calories are in a boiled lobster? The answer depends on the size.
Calorie Count by Lobster Size
There are a variety of lobster sizes available, ranging from petite 1 pound chickens to jumbo 4 pound lobsters. The number of calories per lobster corresponds with its weight. Here is the calorie breakdown for different boiled lobster sizes:
- 1 small (1 lb) lobster: 114 calories
- 1 medium (2.5 lb) lobster: 286 calories
- 1 large (4 lb) lobster: 458 calories
These counts are for a whole lobster cooked and with the shell removed. A 3.5 ounce (100 gram) serving of lobster meat contains approximately 97 calories.
So a typical restaurant-sized 1.5 pound lobster has about 172 calories, while smaller chicken lobsters and lobster tails in the 8-12 ounce range provide 100-150 calories. The larger the lobster, the more calories it will have.
Nutrition Profile of Lobster
In addition to being low in calories, lobster has an excellent nutrition profile. Here is what 3.5 ounces (100 grams) of steamed lobster contains:
- Protein: 21 grams
- Fat: 0.6 grams
- Carbohydrates: 0 grams
- Cholesterol: 72 milligrams
- Sodium: 826 milligrams
- Vitamin B12: 2.4 micrograms (100% DV)
- Selenium: 77 micrograms (140% DV)
- Zinc: 1.6 milligrams (11% DV)
Lobster is high in protein, providing over 20 grams in a 3.5 ounce serving. It contains very minimal fat and carbohydrates.
The cholesterol content is higher at 72 milligrams per serving. However, research shows dietary cholesterol has little effect on blood cholesterol levels. Lobster is low in saturated fat, which is the main dietary culprit for high cholesterol.
This shellfish is rich in vitamins and minerals like vitamin B12, selenium, and zinc. It also provides smaller amounts of calcium, phosphorus, magnesium, potassium, and B vitamins
Benefits of Eating Lobster
Due to its stellar nutrition profile eating lobster offers many benefits
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High in lean protein: The abundant protein content promotes muscle growth and maintenance. Protein also helps keep you feeling full.
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Low in calories: With less than 100 calories in a typical serving, lobster can be part of a healthy weight loss plan.
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Rich in B vitamins: Lobster provides over 100% of the daily value for vitamin B12 per serving. B vitamins support energy levels, brain function, heart health, and more.
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Excellent source of selenium and zinc: These minerals strengthen the immune system and support thyroid health.
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Contains omega-3 fats: Lobster provides anti-inflammatory omega-3 fatty acids, which are good for heart health.
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May support brain health: The natural choline in lobster helps reduce cognitive decline.
Overall, lobster is a nutritious choice that offers protein, essential nutrients, and antioxidants to support overall health. Enjoying it in moderation can be part of a healthy, balanced diet.
Tips for Preparing Low-Calorie Lobster
Here are some tips to keep your lobster dish low in calories:
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Steam, bake or grill: Avoid adding extra oils or butter. Steaming, baking, or grilling allows the natural sweet lobster flavor to shine.
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Use fresh herbs and lemon: Season with fresh herbs, garlic, shallots, salt, pepper, and lemon juice to boost flavor without adding calories.
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Skip the butter: Melted butter is a common dip for lobster, but just 2 tablespoons adds 240 calories. Opt for lighter flavors like fresh lime juice.
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Watch the sides: Rather than heavy casseroles or pasta, pair lobster with non-starchy vegetables, salad, or cauliflower “rice.”
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Size matters: Order a chicken or petite lobster tail to keep portions and calories in check. Leftover lobster also makes great low-calorie salad or soup.
The Bottom Line
Lobster is a lean, low-calorie source of protein and minerals like selenium, zinc, and B vitamins. A 1-1.5 pound steamed lobster contains about 150-175 calories. Larger lobsters upwards of 2.5-4 pounds provide 250-450 calories. By preparing lobster without a lot of added butter and oils and watching your portion size, you can indulge in this tasty crustacean without overdoing the calories.
Is fresh lobster tail or frozen lobster tails healthier?
Whether you choose to buy live lobster or frozen lobster shouldn’t affect its nutritional value. Either one packs in the health benefits of lobster. What’s more important for your health is how you choose to prepare it. Avoid serving lobster with sauces that can add sugar, calories, and fat to your plate if you’re goal is to stick to a healthy diet.
Is there a lot of salt in lobster?
Lobster contains 360 mg of sodium per 3-ounce serving. The daily value of sodium in a regular diet is less than 2,300 mg. Again, being mindful of your overall diet is important for everyone, so be sure to read nutrition labels and keep track of how much sodium you’re consuming daily.
How To Boil Lobster | Maine Lobster Now
FAQ
How many calories are in one boiled lobster?
| Product | Calories | Cholesterol |
|---|---|---|
| Lobster (Boiled or Steamed) | 98 | 72 |
| Chicken Breast (Skinless, Roasted) | 165 | 85 |
| Whole Egg (Poached) | 149 | 423 |
How many calories in a whole cooked lobster?
3 oz of whole cooked lobster (Great American Seafood) contains 80 Calories. The macronutrient breakdown is 0% carbs, 7% fat, and 93% protein. This is a good source of protein (29% of your Daily Value).
How many calories are in a 2lb lobster?
2 lbs of whole maine lobster, 2 lb (Ruth’s Chris Steak House) contains 240 Calories. The macronutrient breakdown is 0% carbs, 17% fat, and 83% protein.
How many calories are in a 1.5 lb steamed lobster?
Legal Sea Foods Lobster Steamed 1.5 Lb (1 serving) contains 0g total carbs, 0g net carbs, 0g fat, 0g protein, and 640 calories.
How many calories are in a steamed or boiled lobster?
There are 114 calories in 1 small steamed or boiled lobster. The calorie breakdown is: 6% fat, 6% carbs, 89% protein.
How many calories are in a cup of boiled lobster?
One cup of boiled or steamed lobster contains approximately 129 calories.
How does lobster’s calorie count compare to other seafood?
One cup of boiled or steamed lobster contains approximately 129 calories. Here is how lobster compares to other types of fish and shellfish (all nutrition facts for 3- or 4-ounce servings):
How much sodium is in 1 cup of lobster?
Because lobster is a marine animal, 1 cup of boiled or steamed lobster contains 705 milligrams of sodium. This amount is nearly 31% of the daily recommended limit for most people (2300mg per day). Additionally, one cup of lobster contains approximately 129 calories.
How many calories are in a medium lobster?
A medium lobster has just 260 calories. Despite its rich flavor, lobster is not high in fat and provides over 55 grams of protein.
How much fat is in one cup of cooked lobster?
One cup of cooked lobster meat contains only 1.3 grams of fat. The majority of this fat comes from polyunsaturated fats, with smaller amounts of monounsaturated and saturated fats. Lobster is also a good source of essential omega 3 fatty acids.