Calories in Lobster: Per 100 g, Per Serving & Nutrition Facts
77 kcal (322 kJ) per 100 g · P/F/C 17/0.8/0 g
Serving (150 g) — 116 kcal (483 kJ) · Nutri-Score A
Figures are for: Lobster, raw
Per 100 g: sugar: low saturated fat: low salt: medium fiber: low
Is lobster healthy?
Yes, but watch the salt. On its nutrient profile, lobster gets grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Protein: 25 g per serving — 45% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 1.6 g per serving — 32% of the 5 g a day the WHO sets as the maximum.
A typical serving is 150 g: 116 kcal, 25 g protein, 1.2 g fat and 0 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Lobster meat is nearly fat-free, with about 16 g of protein per 100 g raw. In most lobster dishes the calories come from the butter.
How many calories in lobster: per 100 g and per serving
| Nutrient | Per 100 g | Serving: 150 g |
|---|---|---|
| Calories | 77 kcal | 116 kcal |
| Energy (kilojoules) | 322 kJ | 483 kJ |
| Protein | 17 g | 25 g |
| Fat | 0.8 g | 1.2 g |
| incl. saturated | 0.2 g | 0.3 g |
| Total carbohydrates | 0 g | 0 g |
| incl. sugars | 0 g | 0 g |
| incl. fiber | 0 g | 0 g |
| Salt | 1.1 g | 1.6 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 174208, “Crustaceans, lobster, northern, raw” — the measured composition of this exact food, raw, as you weigh it before cooking, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 90%fat 10%carbs 0%
Vitamins and minerals in lobster
Per 100 g, the standouts are copper — 1.4 mg, 150% of the Daily Value (#2 of 25 in our fish & seafood section); selenium — 64 mcg, 116% of the Daily Value (#2 of 23 in our fish & seafood section); vitamin B12 — 1.3 mcg, 52% of the Daily Value.
| Nutrient | Per 100 g | Serving: 150 g | % DV |
|---|---|---|---|
| Vitamin E | 0.87 mg | 1.3 mg | 9% |
| Niacin (B3) | 1.6 mg | 2.4 mg | 15% |
| Vitamin B6 | 0.1 mg | 0.16 mg | 9% |
| Folate (B9) | 10 mcg | 15 mcg | 4% |
| Vitamin B12 | 1.3 mcg | 1.9 mcg | 78% |
| Potassium | 200 mg | 300 mg | 6% |
| Calcium | 84 mg | 126 mg | 10% |
| Magnesium | 38 mg | 57 mg | 14% |
| Phosphorus | 161 mg | 242 mg | 19% |
| Zinc | 3.5 mg | 5.3 mg | 48% |
| Copper | 1.4 mg | 2 mg | 225% |
| Manganese | 0.06 mg | 0.08 mg | 4% |
| Selenium | 64 mcg | 95 mcg | 173% |
| Cholesterol | 127 mg | 191 mg | 64% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Crustaceans, lobster, northern, raw” (FDC ID 174208, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Lobster calories by weight, 50–300 g
150 g of lobster has 116 calories and 200 g has 154. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g |
|---|---|---|
| 50 g | 39 | 8.3 / 0.4 / 0 |
| 100 g | 77 | 17 / 0.8 / 0 |
| 150 g — typical serving | 116 | 25 / 1.2 / 0 |
| 200 g | 154 | 33 / 1.6 / 0 |
| 250 g | 193 | 41 / 2 / 0 |
| 300 g | 231 | 50 / 2.4 / 0 |
Try it with your numbers
Portion → calories and macros
Pick a food and a portion.
How much movement is one serving?
A 150 g serving is 116 kcal — roughly 38 min of easy walking or 15 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Lobster: swaps and alternatives
No need to swap: lobster already gets grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 0 g (red is over 22.5 g), saturated fat 0.2 g (over 5 g) and salt 1.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair lobster with
A serving of lobster has no fiber (the WHO suggests at least 25 g a day); that's easy to make up on the same plate:
- Broccoli, 150 g — +4.9 g fiber, 53 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 150 g, a typical serving of lobster.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Lobster | A | 116 | 25 | 0 |
| Shrimp | A | 143 | 30 | 0 |
| Imitation Crab (Surimi) | A | 149 | 23 | 0 |
| Cod | A | 158 | 35 | 0 |
Lobster vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Scallops | 69 | 12 / 0.5 / 3.2 |
| Lobster | 77 | 17 / 0.8 / 0 |
| Crawfish | 77 | 16 / 1 / 0 |
| Mussels | 86 | 12 / 2.2 / 3.7 |
| Canned Tuna | 116 | 25 / 1 / 0 |
| Smoked Salmon | 117 | 18 / 4.3 / 0 |
| Barramundi | 124 | 24 / 2.6 / 0 |
FAQ
How many calories are in 100 g of lobster?
100 g of lobster has 77 calories, with 17 g protein, 0.8 g fat and 0 g carbohydrates.
How many calories are in a serving of lobster?
A 150 g serving has 116 calories: 25 g protein, 1.2 g fat and 0 g carbs.
What are the macros of lobster?
Per 100 g: 17 g protein, 0 g carbs and 0.8 g fat. By calories that's about 90% protein, 0% carbs and 10% fat.
How long do you have to walk to burn a serving of lobster?
About 38 min of easy walking or 15 min of cycling for a 70 kg (154 lb) person — that's the 116 calories in a 150 g serving.
What vitamins and minerals are in lobster?
Per 100 g, lobster is richest in copper (1.4 mg, 150% DV), selenium (64 mcg, 116% DV), vitamin B12 (1.3 mcg, 52% DV) — from USDA FoodData Central record 174208.
How much fiber is in lobster?
None: dietary fiber comes from plant foods and mushrooms — vegetables, fruit, grains, beans and nuts.