Lobster Calories: Complete Guide to Nutrition, Macros & Health Benefits

When people search for lobster calories, they usually want a simple answer: How many calories are in lobster, and is it healthy?

The short answer: lobster is a low-calorie, high-protein seafood option but the total calories depend heavily on portion size and preparation method.

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How Many Calories Are in Lobster?

Lobster Calories per 100g

There are approximately 85–95 calories in lobster per 100g (cooked, without butter).

This makes lobster one of the lowest-calorie seafood options available.

Calories in 100g lobster (cooked):

• Calories: ~90 kcal

• Protein: ~19g

• Fat: ~1g

• Carbs: 0g

If you’re tracking calories in seafood, lobster is comparable to other lean protein sources.

Lobster Calories per Ounce (1 oz)

1 oz lobster meat: ~25–28 calories

This is useful for calorie tracking apps and portion control.

Lobster Calories per Pound

1 pound (454g) lobster meat: ~360–420 calories

Keep in mind that a whole lobster includes shell weight, so edible meat is usually 30–40% of total weight.

How Many Calories Are in a Lobster Tail?

A standard 4 oz lobster tail contains:

• 110–120 calories

• ~23g protein

• <2g fat

• 0 carbs

This makes lobster tail calories relatively low compared to red meat.

Lobster Nutrition Facts

If you’re researching lobster nutrition, here’s the full breakdown.

Protein in Lobster (High-Protein Seafood)

Lobster is a high-protein, low-fat food.

• ~19–21g protein per 100g

• Complete protein (contains all essential amino acids)

This makes lobster ideal for:

• High-protein diet

• Muscle maintenance

• Weight loss plans

Fat in Lobster

Lobster is naturally low in fat:

• ~1g fat per 100g

• Minimal saturated fat

Most added fat comes from butter or cooking oil, not the lobster itself.

Does Lobster Have Carbs?

No. Lobster contains 0 carbohydrates.

This makes lobster:

• Keto-friendly

• Low-carb diet approved

• Suitable for diabetic meal plans

Lobster Cholesterol and Sodium

• Cholesterol: ~145 mg per 100g

• Sodium: ~400 mg per 100g

While lobster is somewhat higher in cholesterol, modern research shows dietary cholesterol has less impact on blood cholesterol than previously believed.

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Calories in Lobster by Cooking Method

Cooking style significantly impacts total calories.

Boiled Lobster Calories

• ~90 calories per 100g

• No added fat

Steamed Lobster Calories

• ~90–95 calories per 100g

• One of the healthiest preparation methods

Grilled Lobster Calories

• ~100–120 calories per 100g

• Depends on added oil

Fried Lobster Calories

• 200–300+ calories per serving

• Higher due to batter and oil

Lobster Calories With Butter

Butter dramatically increases lobster calories.

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Lobster with Butter Calories

1 tablespoon butter = ~100 calories

If you dip lobster in 2 tablespoons of melted butter:

• Lobster (100g): 90 calories

• Butter (2 tbsp): 200 calories

• Total: ~290 calories

This is why many restaurant lobster dishes are much higher in calories.

Lobster Calories Compared to Other Seafood

Here’s how lobster compares to other popular protein sources.

Lobster vs Shrimp Calories

Shrimp has slightly more calories but higher protein.

Lobster vs Salmon Calories

Salmon has more calories due to healthy fats (omega-3 fatty acids).

Lobster vs Steak Calories

Steak contains significantly more calories and saturated fat.

If you’re searching for low calorie seafood, lobster ranks among the best options.

Is Lobster Healthy?

Is Lobster Good for Weight Loss?

Yes, lobster is:

• Low calorie

• High protein

• Zero carb

It promotes satiety without adding excess fat.

Is Lobster Keto-Friendly?

Absolutely.

Since lobster has:

• 0 carbs

• High protein

• Minimal fat

It fits perfectly into a keto diet meal plan, especially when paired with healthy fats instead of excessive butter.

Is Lobster High in Calories?

No. Plain lobster meat is relatively low in calories.

The calorie increase usually comes from:

• Butter sauce

• Cream-based dishes (lobster bisque calories can exceed 300–400 per cup)

• Lobster mac and cheese

• Lobster rolls with mayonnaise

Lobster Calories in Popular Dishes

Lobster Roll Calories

• 400–600 calories (due to mayo and bread)

Lobster Bisque Calories

• 250–400 calories per cup

Lobster Mac and Cheese Calories

• 600–900 calories per serving

Lobster Pasta Calories

• 500–800 calories depending on sauce

If calorie control is your goal, stick to steamed or boiled lobster.

Frequently Asked Questions 

How many calories are in one lobster tail?

A 4 oz lobster tail contains approximately 110–120 calories.

Is lobster healthier than steak?

Yes. Lobster is lower in calories and saturated fat compared to most cuts of steak.

Does lobster have more calories than shrimp?

No. Lobster and shrimp have similar calories, but shrimp is slightly higher.

Is lobster high in cholesterol?

Lobster contains moderate cholesterol levels, but current research suggests dietary cholesterol has limited impact for most healthy individuals.

Is lobster good for dieting?

Yes. Lobster is one of the best lean protein seafood options for dieting.

Final Verdict: Should You Eat Lobster?

If you’re tracking calories in lobster, here’s the takeaway:

• Plain lobster is low calorie

• High in protein

• Zero carbs

• Keto-friendly

• Excellent for weight loss