Read about the nutrition facts, health benefits, nutritional value and calories found in Lobster

Lobster Nutrition

Love gorging on seafood but are concerned about the hefty calories they contain? If you are looking for a healthy alternative among sea animals then there is nothing more healthy and tasty as lobsters! Agreed that these marine crustaceans have earned a bad reputation in the seafood industry owing to the unhealthy ingredients that go into its preparation, but this is actually one of the most delightful and wholesome foods. If lobsters are boiled, baked, steamed or grilled, they exude marvellous vitamins and minerals. Lobsters are large sea creatures belonging to the Nephropidae family. They are widely consumed in the form of soups, bisque, lobster rolls and cappon magro. To give it a sweetened flavour, the meat is dipped into clarified butter before preparation. Apart from possessing delicious and succulent meat, lobsters offer a myriad of health benefits. Browse further to know more about the wholesome advantages of consuming lobsters.



When European settlers reached America, they found lobsters in abundance. This became a daily food provider for downtrodden families thereby terming lobsters as the ‘poor man’s food’. As centuries passed by, lobsters gradually found their place even on a rich man’s platter. By 1840s, lobsters were widely available in Maine, with the help of several commercial fisheries. These famed Maine lobsters got recognized in fish markets around the world. In 1842, lobsters reached Chicago by land transportation. Soon, there were several palaces in major cities catering the need of affluent diners, who were willing to consume lobsters. By 1885, the lobster industry produced 130 million pounds of lobsters per year. But the voracious consumption of lobsters drastically reduced the population of these crustaceans. In a short span of time, lobster beds depleted to such an extent that its production dropped to only 33 million pounds per year. With the help of strict conservation measures, production again rose to over 70 million pounds per year in the US. Besides the US, lobsters are also supplied by Mexico, Australia, South Africa and South America.


Health Benefits of Lobsters

  • Lobsters are low in fat content, making them one of the best choices for health conscious people. The high content of protein makes this food beneficial, especially for athletes.

  • Lobsters are low in cholesterol and thereby, they assist in maintaining triglyceride levels in the body and keeping the heart healthy.

  • Like other seafood, lobsters are also a good source of omega 3-fatty acids that are essential for the proper functioning of the heart and brain. These fatty acids help in lowering the risk of arrhythmias, which can lead to sudden cardiac deaths. Furthermore, the compounds in lobsters facilitate in reducing the growth rate of atherosclerotic plaque and lowering the blood pressure.

  • Lobster can be very effective in preventing various health disorders such as osteoporosis, osteoarthritis, rheumatoid arthritis, cardiovascular disease, colon cancer and chronic conditions involving bone, connective tissue, heart and blood vessels.

  • Zinc found in lobsters is necessary for increasing activities of the brain, boosting the immune system and preventing loss of vision. In addition, this mineral also effectively heals injuries in body tissues.

  • Phosphorus, found in abundance in lobsters, aids in the formation of teeth and bones. It facilitates the rate of metabolism, enhances the functioning of kidneys and lessens joint pain.

  • Being a great source of vitamin B12, lobsters also help in maintaining the red blood cells and nerve cells. It improves the symptoms of Alzheimer’s disease and prevents other neurological problems.

  • Lobsters possess the trace element, selenium, which is beneficial for triggering the activity of thyroid glands as well as the immune system. Selenium is known to protect the body cells against free radicals during the process of metabolism, apart from monitoring the oxidation of cholesterol to prevent coronary artery disease.


Nutritional Value & Calories In Lobster

Amount: 1

Weight: 150 g

Basic Components

28.2 g


115 g


3.3 g


0.7 g


142 mg


Total Calories


Calories From Carbohydrates


Calories From Fats


Calories From Proteins

Fats & Fatty Acids

Total Fat

1.3 g

Saturated Fat

0.3 g

Monounsaturated Fat

0.4 g

Polyunsaturated Fat

0.2 g


Vitamin A

105 IU

Vitamin E

2.2 mg

Vitamin K

0.2 mcg


0.1 mg


2.2 mg

Vitamin B6

0.1 mg


13.5 mcg

Vitamin B12

1.4 mcg

Pantothenic Acid

2.4 mg


121 mg


72 mg


0.4 mg


40.5 mg


216 mg


413 mg


444 mg


4.5 mg


2.5 mg


0.1 mg


62.1 mcg


How many calories in lobsters (per 100 gm)

Lobsters have about 90 calories per 100 gm of weight.


How to Buy Lobsters

  • Always choose fresh lobsters that are alive and frisky, with their tails curled up or flapped, instead of the ones with tails hanging down.

  • Select a lobster that has been in the tank for not more than a week.

  • Fresh lobsters have a bright red shell while the exposed meat is white and moist. Avoid buying lobsters with dried and yellow meat, which is an indication of old and sickly lobsters.


Lobsters Storage Tips

  • Wrap the lobster in several sheets of newspaper and wet it before storing in the refrigerator.

  • While freezing the lobster, wrap it in a freezer paper or plastic bag. This way, it can be stored for up to 3 months.

  • To defrost lobsters, remove the cover and place it in a bowl in the refrigerator overnight.

  • To speed up the thawing process, wrap the lobster in a plastic bag and place it under running water, for 30 minutes per pound.

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