Like shrimp, crab, and crayfish, lobster is a crustacean, which is a type of shellfish with a body made up of segments that are protected by a shell.
Generally, people think of crustaceans as high cholesterol foods. However, they also have a high nutritional value.
This article tells you everything you need to know about lobster’s health benefits, such as whether the cholesterol it has is a cause for concern. It also reviews the benefits and downsides of eating lobster and discusses how to prepare it.
Liver is a lean protein source because it has a lot of protein and not much fat.
However, the amount of cholesterol in a food is not affected by the amount of fat in it, and a serving of lobster contains 100% of the daily value for cholesterol (1,202).
It also provides 280 mg of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) combined (2).
Fish oils, like EPA and DHA, may be good for your heart because they lower cholesterol in your blood. The Dietary Guidelines for Americans say that each day you should get about 250 mg of EPA and DHA.
Copper helps make energy and DNA, while selenium fights cancer and may protect against long-term diseases that damage cells (5, 6)
Lobster is considered one of the most luxurious and decadent seafood treats Its tender, sweet meat is synonymous with fine dining and special occasions When preparing lobster at home, boiling is one of the simplest and most traditional cooking methods. But many people wonder – how many calories are actually in a boiled lobster?
Keep reading for a deep dive into the calorie count and nutritional profile of boiled lobster
Calculating Calories in Boiled Lobster
The number of calories in a boiled lobster depends on the size and weight. Lobsters are typically categorized as small (1 lb), medium (1.5-2.5 lbs), and large (3-4 lbs).
Here is an overview of the approximate calorie counts for different boiled lobster sizes
- 1 small lobster (1 lb): 120 calories
- 1 medium lobster (1.5-2.5 lbs): 190-485 calories
- 1 large lobster (3-4 lbs): 365-730 calories
As you can see, calorie content scales up significantly as portions increase. Even a single 3-4 pound lobster can contain over 700 calories.
Specific calorie counts also vary slightly depending on if you eat the lobster meat alone or with the tomalley (liver) and roe (eggs). For example, a 1 lb boiled lobster contains:
- Meat only: 120 calories
- With tomalley: 130 calories
- With tomalley and roe: 140 calories
In general, a 3.5 oz serving of boiled lobster meat contains about 100 calories, while a 1 cup diced serving contains around 140 calories.
Nutritional Profile of Boiled Lobster
Beyond just calories, what is the full nutritional breakdown of boiled lobster?
A 3.5 oz serving of boiled lobster meat provides:
- Protein: 24g
- Fat: 1g
- Carbs: 0g
- Cholesterol: 75mg
- Sodium: 700mg
- Vitamin B12: 2.4mcg
- Selenium: 44mcg
- Copper: 0.3mg
Boiled lobster is very high in protein and low in fat, with zero carbs. It’s a great source of vitamin B12, selenium, and copper. It also contains some calcium, potassium, zinc, and iron.
However, lobster is very high in cholesterol, with over 200mg per 6 oz serving. It’s also relatively high in sodium, especially for those limiting salt intake.
Tips for Reducing Calories in Lobster
Here are some easy tips to lighten up your lobster meal:
- Stick to a 1 lb or smaller lobster to control portions.
- Choose lobster meat only, without tomalley or roe.
- Broil, grill, or steam instead of boiling to cut added fat from butter.
- Use just a small amount of melted butter for dipping.
- Avoid fried preparations like lobster rolls.
- Skip heavy casserole dishes and opt for simple seasonings.
- Pair with non-starchy vegetables vs. starch-heavy sides.
Health Benefits of Boiled Lobster
While lobster is high in cholesterol, it provides some valuable nutrients:
- Protein for building muscle, appetite control, and wound healing.
- Vitamin B12 for nerve function, energy, mood, and DNA synthesis.
- Selenium for thyroid health, fertility, and antioxidant protection.
- Copper for energy production, connective tissue, and iron absorption.
Overall, enjoying boiled lobster in moderation can be part of a healthy diet. Just be mindful of portion sizes to keep calories in check.
Alternatives for Special Diets
Here are some tips if you’re limiting calories, carbs, sodium, or cholesterol:
- Low-calorie: Opt for a petite 3-4 oz lobster tail vs. a whole lobster.
- Low-carb: Lobster meat has no carbs, but avoid butter and high-carb sides.
- Low-sodium: Request unsalted boiling water and use herb seasoning instead of salt.
- Low-cholesterol: Limit portions to 3-4 oz and avoid tomalley and roe.
Shrimp and many types of fish like salmon and halibut can also make good lower-calorie, lower-cholesterol alternatives to enjoy instead of lobster.
The Takeaway on Calories in Boiled Lobster
While indulgent, boiled lobster can be part of a healthy diet when eaten in moderation. Focus on single-serving sizes, simple preparation methods, and vegetable-based sides for the best nutrition profile. Consider your individual dietary needs, then delight in this succulent seafood delicacy on special occasions.
May promote brain and mental health
Omega-3s and vitamin B12 play an essential role in brain and mental health.
DHA is an important part of brain cells, for example, and the cell membrane can’t work without it. Studies have found that omega-3 deficiency may accelerate brain aging (14, 15).
Studies suggest that people who consume diets rich in omega-3 fatty acids have a lower risk of stroke, depression, dementia, and Alzheimer’s disease (14, 15, 16).
Similarly, research suggests that low vitamin B12 levels are associated with dementia, Alzheimer’s disease, and Parkinson’s disease (17).
However, some studies suggest that taking vitamin B12 supplements seems to reduce the risk of dementia by 20% and improve brain function in older adults (18, 19).
Thus, adding lobster to your diet may prove beneficial for your brain and mental health.
How does it compare with other crustaceans?
Most crustaceans, including lobster, have fairly similar nutritional profiles.
Here’s a comparison of the nutritional content of a 1-cup (145-gram) serving of lobster, shrimp, crab, and crayfish (2, 7, 8, 9).
| Calories | Protein | Fats | Cholesterol | EPA and DHA | |
|---|---|---|---|---|---|
| Lobster | 128 | 27 grams | 1.2 grams | 70% of the DV | 280 mg |
| Shrimp | 307 | 22 grams | 16.8 grams | 71% of the DV | 186 mg |
| Crab | 97 | 21 grams | 0.8 grams | 62% of the DV | 197 mg |
| Crayfish | 113 | 23.3 grams | 1.7 grams | 38% of the DV | 231 mg |
Although lobster provides more protein per serving than the other crustaceans, they are all protein-rich foods. In fact, they all pack higher protein content than finfish (1).
Something else that makes shrimp different from the others is that it has a lot more fat than the others. This is why shrimp has more calories.
However, despite shrimp’s higher fat content, shrimp and lobster have virtually the same cholesterol content. In contrast, crayfish and crab provide lower amounts.
Lastly, all of these foods are high in EPA and DHA, but lobster has more than shrimp, crayfish, and crab.
Lobster’s high quality nutritional profile gives it numerous health benefits.
Lobster has a high protein content.
It’s also rich in all essential amino acids — the building blocks of protein. This means that lobster may have the same amount of protein as or more than milk, red meat, or soy (10).
Additionally, research suggests that high protein foods may aid or promote weight loss by boosting your metabolism and increasing feelings of fullness (11).
In fact, your body burns more calories when processing proteins than it does when processing carbs and fats (11, 12, 13).
Protein is also more efficient than carbs or fat at increasing feelings of fullness. It does this by reducing appetite-stimulating hormones and increasing levels of hormones that reduce hunger. Thus, eating protein may help with appetite control (11, 12, 13).
How to Shell and Eat A Whole Lobster
FAQ
How many calories in a whole Boiled Lobster?
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Nutrition Facts
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Calories
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128
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% Daily Value *
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Total Fat 1.2g
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2 %
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Saturated Fat 0.3g
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2 %
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How many calories are in a steamed or boiled lobster?
There are 114 calories in 1 small Steamed or Boiled Lobster. Calorie breakdown: 6% fat, 6% carbs, 89% protein. There are 114 calories in 1 small Steamed or Boiled Lobster. Get full nutrition facts and other common serving sizes of Steamed or Boiled Lobster including 1 oz, without shell and 1 small lobster tail.
How many calories are in a small lobster?
There are 114 calories in 1 small Lobster. Calorie breakdown: 6% fat, 6% carbs, 89% protein. There are 114 calories in 1 small Lobster. Get full nutrition facts and other common serving sizes of Lobster including 1 oz, raw, without shell, yield after cooking and 1 oz, without shell of cooked.
How many calories are in a cup of boiled lobster?
One cup of boiled or steamed lobster contains approximately 129 calories. Here is how lobster compares to other types of fish and shellfish (all nutrition facts for 3- or 4-ounce servings): Despite its reputation as a high-cholesterol food, lobster has several nutritional qualities that offer health benefits.
What are the Nutrition Facts of lobster?
If you haven’t yet, check out the nutrition facts of lobster we listed above. As you can see, a small portion of lobster contains an excellent amount of protein while being a low-fat, low-carb, and low-calorie food. For those watching fat, carbs, and protein, lobster gives balanced nutrition.