The Health Benefits of Eating Lobster and Nutrition

Lobster meat could easily be considered a superfood of the sea as it is packed with protein, contains some Omega-3s, has trace minerals like selenium and copper, and even B vitamins.  Best of all, a 3oz service only has 80 calories compared to the 200 calories in Sockeye or Chinook salmon, making lobster more friendly for most diets.  

Lobster rolls for example, have 3oz to 4oz per roll, so this is a filling portion size!  

If you’re curious about the nutritional value of lobster or just want an excuse to indulge, here’s everything from the calories and nutritional value to the potential health benefits and some fun facts thrown in, because eating lobster is a fun celebration!

Is Lobster Healthy to Eat?

Yes, for most people, lobster meat is healthy to eat because it is low in calories and fat and high in lean protein.  3oz of lobster meat contains less than 1 g of fat, which is substantially less than a 3oz burger with an 85% lean mix, which has 13.1 g of fat.  

Fun fact: 3oz of chicken cooked in a broiler or fryer with skin on has even more fat than lobster, coming in at 11.6 grams.

On top of its low-calorie and high-protein content, lobster meat contains omega-3 fatty acids and multiple micronutrients that help support nerve function (like B12), a healthy metabolism (with selenium and iodine), and your immune system (with both copper and zinc).  As you can see, there’s a good reason to consider adding lobster to your diet because, in addition to tasting good, it is likely good for you!

Just make sure you follow the preparation instructions and health advice from your doctor and nutritionist, as adding butter, mayonnaise, and other fats can offset some of the health benefits of lobster meat.  And this is where calories and portion size matter.

Calories and Portion Sizes

Maine and Spiny lobsters (the two most common types you’ll find in the USA) are similar in nutrition, but because of the waters they live in and the environments they thrive in, they have slight differences in how much they eat.  

Maine lobsters have claws, and Spiny lobsters don’t.  You’ll mostly see Spiny lobsters sold as tails, which have spots, whereas Maine lobsters are sold as either tails or whole bodies, with no spots on the tails.  Here’s how both compare with a standard 3oz serving.  

To make the conversions easy if you’re cooking for multiple people or are meal prepping, there are roughly 16oz of lobster meat in 1lb.  We’re also using the recommended daily amounts for an adult from the FDA, which you can find here, and the nutritional information from the USDA, found here and here (as they have different numbers published), to calculate the range of nutrition and what the daily amount needed is compared to the portion size.

3oz Portion	Maine Lobster	Daily Amount Recommended
Calories	59 – 74.7 calories raw and 80 cooked (according to the USDA)	2,000 calories
Fats	1g	78g
Protein	16.05g	50g
Omega-3 (source NIH)	.177g	1.6g for males and 1.1g for females, ages 19- 50
Selenium	61.8	55mcg
B-12	.723mcg	2.4mcg
Zinc	3.42	11mg
Copper	1.047	0.9mg

Lobster meat also contains nitrogen, magnesium, phosphorus, niacin, and other nutrients, just not enough to help you reach your daily goals.  So what does each of the above help with?

Nutritional Value

Each of the nutrients in lobster meat helps your body in different ways.

• Calories help your body by mixing with oxygen to produce energy, so you can do everything from breathing and moving to normal everyday functions.
• Fats are macronutrients your body uses to transport and absorb vitamins while protecting cell walls and organs from damage.
• Proteins are what give your body the ability to repair and create new cells, including hair, muscle, bone, and other tissues.  
• Omega-3 fatty acids are sometimes called “healthy fats” and may help your cells function as they’re part of the cell membrane, especially in your eyes and brain.  Because your body cannot produce enough on its own, Omega-3 fatty acids are needed through the foods you eat, which is why lobster could be a good choice if you need a small boost.
• Selenium helps your thyroid hormone metabolism, DNA synthesis, and works to help as an antioxidant and helps to protect cell membranes by helping to neutralize free radicals.
• B-12 helps your body create DNA while keeping your nerve and red blood cells healthy.  Your body does not make this vitamin, so making sure your diet has enough vitamin B-rich foods like lobster can help ensure you get enough.
• Zinc is a trace mineral that helps your body fight off infection and heal wounds.  It can help with bone growth and in producing hormones like testosterone and insulin.
• Copper is an essential mineral that works with your body to create energy, form red blood cells, create connective tissues to support bones and organs (hold your body together), and develop neurotransmitters.  

There are a ton of reasons to eat lobster for its nutrients, but it may not be a match for everyone.

When to Avoid Eating Lobster

While lobster could be considered a seafood superfood, there are people who should avoid eating it, as shellfish allergies can be life-threatening, and some of the nutrients, like potassium, could work against medications.  This is why it is always important to talk to your doctor if you’ve never had lobster and may have one of the conditions below.

• Shellfish allergies are a common food allergy that can affect people both in their youth and later in life. It is caused by your immune system reacting to the proteins in the marine animal.  This includes both crustaceans and mollusks, such as lobster, shrimp, scallops, oysters, and snails.  Shellfish allergy symptoms include hives, itching, facial swelling, congestion, wheezing, abdominal pain, trouble breathing, and nausea.
• Mercury Content can be an issue, especially for young people, as the FDA points out, but lobsters are generally considered low in mercury.  With that said, like other seafood options, they do contain trace amounts of mercury. The FDA monitors the mercury levels and will put out warnings when they are too high.
• Potassium is an important nutrient and part of a healthy diet for most people. However, people with kidney disease and those on certain medications should limit their lobster intake on a low-potassium diet.  Consult your doctor if you have concerns or kidney problems before eating lobster, and here’s some reading about potassium and kidneys from the National Kidney Foundation.
• Sodium is found in lobster along with most shellfish, and seafood contains higher sodium content than other proteins, as they live in salt water.  If your doctor or nutritionist requires you to be on a low-sodium diet, ask them about the proper amount you can eat and which toppings and seasonings are ok and in the correct amounts so you don’t accidentally go overboard.

Lobster meat is a nutritious, low-calorie, and high-protein food that is regularly available and can help your body get its daily requirements of B-12, selenium, and trace minerals like Zinc.  Best of all it matches any meal as lobster can be paired with just about any flavor from thyme and lemon over pasta for dinner, to garlic and shallots in an omelet at breakfast, even butter and a sweet and spicy sriracha dipping sauce for an afternoon snack.  If you’re ready to treat yourself, click here to buy fresh lobster meat or lobster tails from our online store.

Frequently Asked Questions

Here are some answers to common questions about lobster health benefits: