How Many Calories Are in a Lobster

Lobster is often seen as a luxury seafood, but it’s not just a treat for the tastebuds, it’s also surprisingly lean and packed with nutrients. Whether you enjoy it boiled, grilled or in a creamy bisque, lobster offers high-quality protein with relatively low calorie content compared to other meats. But the calorie count can vary significantly depending on weight and how it's prepared.

Calories in Lobster by Weight and Cooking Method

A standard 100g portion of plain, cooked lobster meat (boiled or steamed without butter or sauce) contains around 90 to 98 calories. A whole lobster typically yields about 140g to 170g of meat, depending on its size. So a whole, medium lobster will generally provide roughly 130 to 165 calories if eaten plain.

Smaller lobsters, offering around 100g of meat, come in closer to 90 calories. A large lobster with around 200g of meat would deliver about 180 to 200 calories.

Cooking methods also impact the total calorie count. When grilled with garlic butter, a 100g serving can easily reach 120 to 140 calories due to added fats. Lobster thermidor, a creamy French-style dish, can go up to 200 to 250 calories per 100g due to the inclusion of cream, cheese and butter. Lobster bisque, a soup made with cream and puréed shells, ranges between 150 to 200 calories per serving depending on richness and portion size.

Nutritional Breakdown of Lobster

Lobster is rich in protein, delivering about 19g per 100g portion. It contains minimal fat, generally under 1.5g per 100g when prepared plainly. Cholesterol levels are on the higher side, at around 70 to 90mg per 100g, but saturated fat remains low if no additional fats are used in cooking.

It’s a strong source of essential minerals like zinc, selenium and copper, and also offers vitamins B12, E, and a modest amount of omega-3 fatty acids. Carbohydrates are virtually non-existent in plain lobster, making it keto- and low-carb friendly.

Health Benefits of Eating Lobster

Lobster offers a lean source of complete protein, supporting muscle repair, growth and satiety. The high levels of B12 help maintain nerve health and support red blood cell production. Selenium in lobster acts as a powerful antioxidant, boosting immune function and protecting cells from damage. Omega-3s in lobster, though present in smaller amounts than oily fish, still contribute to heart and brain health.

Being low in fat and carbs while high in protein, lobster suits many dietary goals, especially weight management, high-protein diets, and low-carb regimes like keto or paleo.

Downsides of Eating Lobster

Lobster's main drawback is its cholesterol content. While dietary cholesterol’s effect on blood cholesterol is less concerning than once believed, people with heart conditions or cholesterol sensitivity may want to limit intake. Also, sodium levels can be high, particularly if the lobster has been brined or cooked with saltwater.

Another concern arises with how lobster is served. Once butter sauces, mayonnaise, or creamy sides are added, the calorie and fat count can rise sharply. It's also one of the more expensive proteins, which might make it less accessible as a regular dietary staple.

Impact on Your Diet

Lobster can be an excellent addition to a balanced diet when prepared simply. It offers lean protein with minimal calories, helping you feel full without excess fat or carbs. However, if paired with calorie-heavy sauces or served in rich dishes, it may shift from a light protein to a more indulgent meal.

For people tracking macronutrients or managing weight, plain steamed or grilled lobster is a smart choice. Those with shellfish allergies, high blood pressure or specific cholesterol concerns should proceed with caution.

Glycaemic Index (GI) Position

Lobster, like most meats and seafood, has a glycaemic index of zero. It contains no carbohydrates, so it doesn't impact blood sugar levels. This makes it a safe option for people managing diabetes or following low-GI eating plans.

How Lobster is Prepared and What’s in It

Lobster is usually cooked alive by boiling or steaming. The meat is then removed from the shell, including the tail, claws and knuckles. The only ingredient in plain lobster is the lobster itself, with no additives or fillers.

For more elaborate dishes like lobster thermidor or lobster rolls, ingredients often include butter, double cream, cheese, mayonnaise, breadcrumbs and spices. These additions can drastically increase the calorie, fat and sodium content.

A Healthier Alternative if Needed

If lobster dishes with butter and cream are too heavy or if dietary restrictions apply, white fish like cod or haddock offers a lighter alternative. They provide similar protein levels with even fewer calories and virtually no cholesterol. Prawns are another good swap lower in cholesterol and calories, but still high in protein and low in fat.

Summary

Lobster is a nutrient-rich, low-calorie protein source that fits well into many diets when served plain. It delivers quality protein, essential vitamins and minerals, and sits at zero on the glycaemic index. However, cholesterol and sodium may be a concern for some, and rich preparations can turn it into a high-calorie meal. Keep it simple—boiled or grilled—for maximum health benefit and consider lighter seafood alternatives if needed.