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 tail is considered a delicacy around the world. The tender, sweet meat makes lobster tail a favorite for many seafood lovers. But is eating lobster tail actually good for you?
In this article, we’ll take a detailed look at the nutrition facts, health benefits, and potential downsides of eating lobster tail. We’ll also discuss how to select, store, and prepare lobster tail to maximize nutrition and flavor.
An Overview of Lobster Tail Nutrition
Lobster tail is low in calories but delivers a good amount of protein A 3-ounce serving of cooked lobster tail contains (1)
- Calories: 84
- Protein: 16 grams
- Fat: 0.6 grams
- Carbs: 0 grams
Lobster tail is a great source of several vitamins and minerals
- Copper: 60% of the Daily Value (DV)
- Selenium: 57% of the DV
- Zinc: 16% of the DV
- Vitamin B12: 15% the DV
It also provides 85 milligrams of omega-3 fatty acids EPA and DHA per serving (1)
Lobster tail contains cholesterol as well, providing 21% of the DV per serving. However, dietary cholesterol has less of an effect on blood cholesterol levels than previously believed.
Overall, lobster tail is one of the most nutrient-dense seafood options. It packs protein, important vitamins and minerals, and heart-healthy omega-3s into a low calorie package.
The Potential Health Benefits of Lobster Tail
The unique nutrition profile of lobster tail provides some potential health benefits:
Promotes Heart Health
The omega-3 fatty acids EPA and DHA found in lobster have been extensively researched for their heart health benefits. Getting enough of these fats in your diet may lower blood triglycerides and reduce inflammation, lowering heart disease risk (2, 3).
Supports Brain Function
Lobster is an excellent source of vitamin B12, providing over 100% of the recommended daily intake in a 3-ounce serving. Vitamin B12 plays a vital role in red blood cell formation and neurological function. Older adults with a vitamin B12 deficiency may experience memory problems and cognitive decline (4).
Strengthens Bones
Lobster tail contains notable amounts of zinc, copper, and phosphorus. These minerals play important roles in bone formation and maintenance. Getting enough of them in your diet helps keep bones strong and minimizes bone loss as you age (5).
May Have Anti-Cancer Effects
Some research indicates that the omega-3s in seafood may help prevent certain types of cancers, including colon, prostate, and breast cancers (6). Selenium has also been shown to have anti-cancer properties. More studies are needed to determine lobster tail’s direct effects on cancer (7).
Supports Thyroid Health
The selenium in lobster helps support thyroid hormone metabolism and protect against autoimmune thyroid disease. Selenium deficiency has been linked to impaired thyroid function (8).
In addition to these benefits, lobster tail is an excellent source of protein, which aids muscle growth and satisfaction after meals. The high protein content makes lobster tail a good option for weight management.
Potential Downsides of Eating Lobster Tail
While lobster tail is very healthy overall, there are a couple things to keep in mind:
High Cholesterol
Lobster tail is high in cholesterol, with 21% of the recommended daily value in one serving. For most people, this isn’t a concern. However, those with high cholesterol or heart disease risk may want to limit intake to once a week or less.
Heavy Metal Accumulation
Lobsters and other crustaceans live on the ocean floor, where heavy metals like mercury tend to accumulate. The mercury levels in lobster tail are generally low, but sensitive groups like children and pregnant women should stick to 2-3 servings per month (9).
Allergies
Shellfish allergies are one of the most common food allergies. People with shellfish allergies need to avoid lobster tail completely due to the risk of a life-threatening allergic reaction. Even cooking doesn’t destroy the proteins responsible for shellfish allergies (10).
For most people, moderate lobster tail intake won’t lead to any adverse health effects. However, those with specific health conditions or food allergies may need to avoid it.
Selecting and Storing Lobster Tail
When buying lobster tails, look for tails that smell fresh with a sea breeze aroma. The shell should look shiny and firm, not cracked or slimy. The meat should be translucent and white with a reddish tint. Pass on any tails with black spots or a yellowish tinge (11).
Fresh, raw lobster tails can be kept in the refrigerator for 2-3 days. Place them in a container on top of ice to maintain optimal freshness.
Cooked lobster tail keeps in the fridge for 3-4 days. Make sure to store any leftover lobster tail in an airtight container.
Lobster tail can also be frozen for 3-6 months without compromising quality. Wrap tails individually in plastic wrap before freezing.
Healthy and Delicious Ways to Prepare Lobster Tail
Thanks to its versatility, there are many healthy ways to prepare lobster tail:
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Steaming is one of the most common cooking methods. It preserves moisture and brings out lobster’s signature sweet flavor.
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Broiling caramelizes the meat while keeping it tender on the inside. Broiled lobster tail makes a quick and easy weeknight meal.
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Grilling imparts a delicious smoky flavor. Look for tails labeled “grill-ready” to skip shelling raw tails yourself.
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Baking allows you to stuff lobster tail with your choice of flavors like lemon, herbs, or panko breadcrumbs.
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Sautéing cooks lobster tail quickly on the stovetop. Try sautéing lobster medallions in olive oil with garlic and parsley.
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Adding to salads turns an ordinary salad into a gourmet meal. Chilled lobster pairs well with citrus, avocado, corn, and greens.
No matter how you prepare it, opt for minimal added oils, butter, or cream to prevent overdoing calories and saturated fat. Lobster tail tastes amazing on its own!
The Bottom Line
Lobster tail contains lean protein, essential vitamins and minerals, and heart-healthy fats. Eating it provides many benefits, including supporting heart health, brain function, bone strength, and thyroid health.
Potential downsides are its high cholesterol content, risk of heavy metal accumulation, and allergies. Most people can safely enjoy lobster tail in moderation as part of a healthy diet. Look for high-quality tails, store properly, and use healthy cooking methods to get the most nutrition and flavor out of lobster tail.
References:
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U.S. Department of Agriculture FoodData Central. Lobster, northern, cooked, moist heat. https://fdc.nal.usda.gov/fdc-app.html#/food-details/168457/nutrients
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Mozaffarian, D., & Rimm, E. B. (2006). Fish intake, contaminants, and human health: evaluating the risks and the benefits. Jama, 296(15), 1885-1899.
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Hu, F. B., Bronner, L., Willett, W. C., Stampfer, M. J., Rexrode, K. M., Albert, C. M., … & Manson, J. E. (2002). Fish and omega-3 fatty acid intake and risk of coronary heart disease in women. Jama, 287(14), 1815-1821.
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Scalabrino, G. (2009). The multi-faceted basis of vitamin B12 (cobalamin) neurotrophism in adult central nervous system: Lessons learned from its deficiency. Progress in neurobiology, 88(3), 203-220.
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Cashman, K. D., & Flynn, A. (1999). Optimal nutrition: calcium, magnesium and phosphorus. Proceedings of the Nutrition Society, 58(2), 477-487.
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Larsson, S. C., Kumlin, M., Ingelman-Sundberg, M., & Wolk, A. (2004). Dietary long-chain n-3 fatty acids for the prevention of cancer: a review of potential mechanisms. The American journal of clinical nutrition, 79(6), 935-945.
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Letavayová, L., Vlčková, V., & Brozmanová, J. (2006
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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).
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.
Health benefits of Lobster: Is shellfish healthy for you?
What are the health benefits of lobster tail?
The health benefits of lobster include magnesium, calcium, and Vitamin E along with other nutrients in lobster tail. The lobster nutrition facts might surprise you. Lobster is loaded with vitamin B12, which keeps your nerve and blood cells healthy, and plays a crucial role in preventing certain types of anemia.
Can you eat lobster tail if you have a seafood allergy?
Lobster tail is packed with health benefits. But that doesn’t mean it’s something everyone should eat. Seafood allergies affect roughly 6.6 million Americans, and many of those allergies are from shellfish, like lobster meat. Unfortunately, you may not know you have an allergy until you try lobster for the first time.
Are lobster tails bad for You?
The latter are known for their positive effects on heart health and inflammation reduction. However, how lobster tails are prepared and served can significantly affect their overall health profile. Accompaniments such as melted butter and mayonnaise-based sauces can increase the meal’s calorie and saturated fat content.
Are lobster tails a good source of protein?
Lobster tails are an excellent source of lean protein, significantly contributing to muscle building and repair. A serving typically contains about 27 grams of protein, vital for a well-balanced diet. Lobster tails are particularly high in selenium and vitamin B12 and rich in various vitamins and minerals.