Lobster: Nutrition, Calories and Is Lobster Healthy?

Lobster is a lean, high-protein shellfish: in USDA data, 3 ounces of cooked northern (American) lobster has about 76 calories, 16 grams of protein and less than 1 gram of fat. It is also rich in copper, selenium, zinc and vitamin B12, while carrying more sodium and cholesterol than most fish. This guide covers lobster nutrition for both American and spiny lobster, the questions behind “is lobster healthy”, what the FDA says about mercury and shellfish allergy, and why the green tomalley is handled differently from the meat.

Peptide Labs does not sell lobster or seafood products. This article is general nutrition information, not medical advice.

American lobster vs spiny lobster

Two kinds of lobster dominate US menus. American or northern lobster (genus Homarus) comes from the cold North Atlantic and has the large claws most people picture. Spiny lobsters, sometimes sold as rock lobster, live in warmer waters, have no big claws and are usually sold as tails. USDA keeps separate entries for each, and their nutrition profiles differ more than you might expect.

Part of the gap is water. USDA’s cooked northern lobster entry is about 78 g of water per 100 g, while the cooked spiny lobster entry is about 67 g, so a 3-ounce portion of spiny lobster packs in more protein and more calories. The spiny lobster entry also covers mixed species rather than one, and it lists a small amount of carbohydrate that the northern entry does not. Northern lobster, on the other hand, lists far more copper and more sodium and cholesterol per portion. For frozen tails or prepared lobster meat, the Nutrition Facts label on the package is the most direct guide to that product, because products differ.

Lobster nutrition per serving (USDA)

Values are USDA FoodData Central SR Legacy figures for a 3-ounce (85 g) cooked portion, with %DV based on FDA Daily Values.

Lobster calories climb with portion size: USDA lists a cup of cooked northern lobster meat (145 g) at about 129 calories, 27.6 grams of protein (55% DV), 705 milligrams of sodium (31% DV) and 212 milligrams of cholesterol (71% DV). Copper is the standout mineral. A cup reaches about 250% of the Daily Value in USDA data; for context, the NIH ODS copper fact sheet lists an adult Upper Intake Level of 10,000 micrograms, far above what a lobster dinner supplies. More on these minerals: copper, selenium and foods high in zinc.

Is lobster healthy?

Lobster meat on its own is lean, high in protein and rich in minerals, so it can fit many eating patterns. Three points are worth weighing:

• Sodium: USDA lists 413 milligrams per 3 ounces of northern lobster before seasoning, more than the cod and shrimp entries in the table below. Lobster rolls, bisques and seasoned dishes can add much more; see low sodium foods.
• Cholesterol: USDA lists 124 milligrams per 3 ounces of northern lobster, 41% of the FDA Daily Value. Lobster is very low in saturated fat. If your clinician has given you advice about dietary cholesterol, our foods high in cholesterol guide explains the numbers.
• What goes with it: one tablespoon of salted butter (USDA FDC 173410) adds about 102 calories and 7.3 g of saturated fat, 36% of the Daily Value. Lemon, herbs or a small amount of butter change the totals considerably.

Compared with other seafood, lobster is close to shrimp in being lean and protein-rich, and well behind fatty fish for omega-3 fats. If you have gout or have been told to watch purines, see foods high in purines and ask your clinician. For a lean white fish comparison, see our cod fish guide.

Mercury, allergy and lobster tomalley

• Mercury: the FDA and EPA fish chart, written for people who might become or are pregnant or breastfeeding and for children ages 1 to 11, lists lobster (American and spiny) in its lowest-mercury group.
• Allergy: crustacean shellfish, such as crab, lobster and shrimp, are one of the nine major food allergens in the US, according to FDA. Molluscan shellfish such as oysters and mussels are not on that list, but some people react to both groups, so ask an allergist before assuming any shellfish is safe for you.
• Tomalley: the soft green tomalley is the lobster’s digestive gland, part of the viscera. FDA’s seafood hazards guidance notes that paralytic shellfish poisoning (PSP) toxins have been reported in lobster viscera, that the viscera of lobsters and crabs may pose a health hazard if harvested from contaminated waters, and that in 2008 FDA advised against eating American lobster tomalley from New England waters because of unusually high PSP toxin levels. The same guidance says these toxins are heat stable and cannot be reliably removed by cooking or freezing. The tail and claw meat is the part normally eaten.
• Cooking: the FoodSafety.gov chart says to cook lobster until the flesh is pearly or white and opaque.

If you enjoy shellfish raw, note that the bigger raw-shellfish concerns center on oysters; see our oysters and mussels guides.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

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