Is Lobster High in Protein?

Wonder if lobster is high in protein? Before checking out our favorite lobster recipes, find out if lobster is healthy to eat. Here’s everything you need to know about lobster’s protein and nutritional content. The health benefits of lobster may surprise you! Read on to learn more.

Did you know that lobster was once considered the food of the poor? When Europeans first began settling in North America, there were so many lobsters that they would pile up on the shore up to 2-feet high. So, the poor relied on bountiful lobster as a precious source of protein and sustenance.

Is Lobster High in Protein?

Lobster is an excellent source of protein. How much protein is in lobster? A 100-gram serving of cooked lobster meat yields 19 grams of protein, making lobster high in protein. Put another way, a 1-cup serving of cooked lobster contains 27 grams of protein.

Lobster is a high-quality source of protein. Because it contains all nine essential amino acids, lobster is a complete protein source. The 9 amino acids in lobster are called essential because your body needs them to function. While the body produces hundreds of amino acids, it does not produce these nine essential amino acids.

The Importance of a Protein-Rich Diet

Protein is a critical macronutrient essential for building muscle mass, repairing tissues, and producing enzymes and hormones. It plays a necessary role in the processes that fuel energy and carry oxygen in your bloodstream, and it also makes antibodies that fight infections and illnesses and keep cells healthy.

Because it plays a vital role in overall health, protein should be a staple in everyone’s diet. Adults are generally recommended to have about 0.8 grams of protein per kilogram of body weight per day, but this recommendation can vary based on a number of factors. Always speak with your doctor before beginning a new diet.

So, is lobster high in protein? Yes, lobster is an excellent source of protein!

Why Else is Lobster Healthy?

We now know that lobster is a great source of protein, but there’s more to know about lobster’s nutrition and protein. Lobster’s nutrients include much more than protein.

Beyond protein, lobster offers many vitamins and minerals that are critical for maintaining health.

  • A single serving provides more than a day’s worth of vitamin B12 (51% of the Daily Value per serving), which is essential for nerve function, brain health, and the production of DNA and red blood cells.
  • Lobster’s selenium (190% of the Daily Value per serving) supports thyroid health and antioxidant activity.
  • Its zinc (53% of the Daily Value per serving) is required for immune function and wound healing.
  • Lobster’s copper (198% of the Daily Value per serving) is involved in the body’s energy and DNA production.

Lobster Nutrition

3-oz (85 g) of cooked lobster

Calories: 75.6

Carbohydrates: 0 g

Fiber: 0 g

Sugar: 0 g

Protein: 16.2 g

Total fat: 0.731 g

Saturated fat: 0.177 g

Sodium: 413 mg

Cholesterol: 124 mg


Does Lobster Have Omega-3s?

Omega-3 fatty acids are known as the “healthy fats” that support your heart’s health. Because your body cannot produce omega-3s, they are essential nutrients you need to get from food. Omega-3 fats help all of your body’s cells function, provide structure to your cell’s membranes, lower your triglycerides, support the health of many body systems including the cardiovascular and endocrine systems, and provide your body with energy.

Lobster has omega-3 fats, though not as many as other types of seafood. A 3.5-oz serving of lobster meat provides 83mg of omega-3s. According to, Harvard Professor of Epidemiology and Nutrition Eric Rimm, Sc.D. said: “If you eat lobster one day a week and a fattier fish like salmon one or two times a week, you’ll have your omega-3 intake covered for the week.”

Is Lobster High in Potassium?

Lobster is a great source of potassium. There are about 195.5mg of potassium per 3-oz serving of cooked lobster. While lobster is high in sodium, potassium is sodium’s counterpart and does the opposite function of sodium. Those with conditions such as kidney disease should avoid high-potassium diets. Always talk with your doctor before changing your diet.

Is Lobster High in Calories?

Lobster is relatively low in calories. A 3-oz serving of cooked lobster contains 76 calories. However, the calorie count quickly rises when the lobster is served with delicious, melted butter.

So, is Lobster Good for You?

So, is lobster healthy? The nutrition in lobster is undeniable. In addition to lobster’s vitamin B12, selenium, zinc, copper, omega-3s, and potassium, lobster contains 80 milligrams per 3-ounces (15-20% of the Daily Value) of choline which supports brain function. It also contains iodine, which is linked to a healthy thyroid.

Is Lobster High in Cholesterol?

However, many are concerned about lobster’s high cholesterol content. At 124 mg of cholesterol per 3-oz of cooked lobster meat, this crustacean is considered a high cholesterol food.

According to, in 2015 the U.S. Department of Agriculture “removed the recommendation to limit dietary cholesterol to 300 mg from the Dietary Guidelines for Americans based on evidence that dietary cholesterol is not well linked to increased risk for cardiovascular disease.” In fact, it is now recommended to limit saturated fat and total fat intake and avoid trans fats entirely.

Because lobster contains very little saturated fat, lobster’s cholesterol content should only be limited for “hyper-responders” to dietary cholesterol. Speak with your doctor about your consumption of cholesterol to learn if it is right for you.

Is the Mercury in Lobster Unsafe?

While seafood is an important staple in a healthy diet, all seafood also contains trace amounts of mercury. According to, some fish and shellfish contain higher levels of mercury that can be harmful for an unborn baby or for a young child. This is why the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advise young children and people who are or may become pregnant or are nursing to avoid some types of seafood.

Larger fish who have lived longer lives have accumulated more mercury than smaller fish. So, it is best for at-risk groups to avoid consuming these large fish with higher levels of mercury: swordfish, shark, king mackerel, tilefish, marlin, orange roughy, and bigeye tuna. It is also recommended that these groups only eat up to 8-12 ounces of fish and shellfish per week.

Fortunately, lobster is a seafood the contains much lower levels of mercury. This makes lobster safe to eat while pregnant. In fact, lobster is nutritious for pregnant moms and their babies.

Ready to Cook Lobster?

Now that we know lobster is nutritious, let’s explore why it is a delicacy. Back in the days when lobster was considered the food of the poor, Americans did not know that lobster tasted best when kept fresh. The number one rule to making delicious lobster is ensuring that it remains fresh until it is cooked.

Check out our guide on how to cook lobster! There you’ll find everything you need to know about boiling, broiling, steaming, and grilling whole lobsters and lobster tails. We are also partial to this lobster bisque recipe from our friends at Crab House at Pier 39.

Lobster makes for a flexible ingredient. It can be served in its shell as the centerpiece of a meal, or it can be incorporated into soups, salads, and even mac and cheeses.

Don’t worry, we have also put together the ultimate guide about what to serve with lobster tails so that your homemade dinner impresses your guests. From sauces and sides to wines and cocktails, we’ve got you covered!

And if you’re unsure how to eat lobster, make sure to read that article before serving your amazing lobster dinner.

The Best Places to Eat Lobster

Most of us prefer to eat lobster without having to cook it ourselves. We don’t blame you! Why go through the trouble when you can trust it to the pros?

The best fresh lobster in San Francisco is found at Pier 39 and Fisherman’s WharfPier 39 restaurants are known for having the freshest seafood in the city, and that includes lobster and other shellfish and crustaceans. Notably, restaurants like Pier Market Seafood Restaurant and Fog Harbor Fish House serve 100% sustainable seafood and are committed to serving responsibly sourced lobster.

Steak and Lobster

Pier Market: The Best Lobster in SF

If you’re in San Francisco, look no further than Pier Market Seafood Restaurant for the best lobster in San Francisco. Whether you are looking for boiled, steamed, or grilled lobster, Pier Market cooks it to perfection every time.

Pier Market uniquely offers mesquite-grilled lobster, which adds a delicious char to the delicate lobster. Pier Market offers the option to add a lobster tail (or more) to any entree. We also recommend trying the Surf & Turf, which includes a 10 oz. NY steak and a 4 oz. lobster tail grilled over mesquite.

Pier Market Seafood Restaurant is a San Francisco institution that has been serving delicious seafood at Pier 39 in Fisherman’s Wharf for 40 years. Dedicated to quality and sustainability, this family-owned and operated restaurant is a must-visit destination for lobster lovers. Be sure to stop by next time you’re in the city for the best seafood in town!