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Food · Finfish and Shellfish Products

Lobster nutrition facts

A typical portion of lobster (1 cup; 135 g, lobster) has 130 calories and 28g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 59 calories (tail only, frozen, wild caught) to 177 (lobster with bread stuffing, baked).

Nutrition Facts

Serving size1 cup (135g)
Amount per serving
Calories130
% Daily Value*
Total Fat 1.5g2%
Saturated Fat 0g2%
Trans Fat not declared
Cholesterol 215mg72%
Sodium 720mg31%
Total Carbohydrate 0g0%
Dietary Fiber 0g0%
Total Sugars 0g
Includes Added Sugars not declared
Protein 28g56%
Vitamin D 0mcg0%
Calcium 140mg11%
Iron 0.4mg2%
Potassium 340mg7%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g for Lobster, scaled to the portion. Check the USDA record.

Protein per 100 g
20.9g
more than 75% of 8,218 USDA reference foods
Calories per 100 g
97
more than 27% of reference foods
Sodium per 100 g
535mg
more than 84% of reference foods

1 cup weighs 135 g in USDA's record for Lobster (FDC 2706349); across 3 records of lobster USDA weighs it at 135 to 242 g, so a linked record can show a different gram weight for the same measure.

Where the calories come from: 0% carbohydrate, 9% fat and 91% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Also rich in

  • Copper2.3 mg in 1 cup (135 g), 256% of the Daily Value
  • Selenium109 µg in 1 cup (135 g), 198% of the Daily Value
  • Vitamin B121.8 µg in 1 cup (135 g), 75% of the Daily Value
  • Zinc6.0 mg in 1 cup (135 g), 55% of the Daily Value
  • Phosphorus275 mg in 1 cup (135 g), 22% of the Daily Value
  • Choline120 mg in 1 cup (135 g), 22% of the Daily Value
  • Niacin2.6 mg in 1 cup (135 g), 16% of the Daily Value
  • Magnesium65 mg in 1 cup (135 g), 15% of the Daily Value

Source: USDA FoodData Central (FDC 2706349), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Every form of lobster USDA describes

Lobster with bread stuffing, baked has the most calories per 100 g (177); the fewest: Tail only, frozen, wild caught (59)

Calories per 100 g by USDA description of lobsterLobster97Cooked, moist heat89Raw77Lobster with bread stuffing, baked177Tail only, frozen, wild caught59Lobster with sauce, Puerto Rican…154Calories per 100 g by USDA description of lobsterLobster97Cooked, moist heat89Raw77Lobster with bread stuffing, baked177Tail only, frozen, wild caught59Lobster with sauce, Puerto Rican…154Calories per 100 g by USDA description of lobsterLobster97Cooked, moist heat89Raw77Lobster with bread stuffing, baked177Tail only, frozen, wild caught59Lobster with sauce, Puerto Rican…154Calories per 100 g by USDA description of lobsterLobster97Cooked, moist heat89Raw77Lobster with bread stuffing, baked177Tail only, frozen, wild caught59Lobster with sauce, Puerto Rican…154Calories per 100 g by USDA description of lobsterLobster97Cooked, moist heat89Raw77Lobster with bread stuffing, baked177Tail only, frozen, wild caught59Lobster with sauce, Puerto Rican…154Calories per 100 g by USDA description of lobsterLobster97Cooked, moist heat89Raw77Lobster with bread stuffing, baked177Tail only, frozen, wild caught59Lobster with sauce, Puerto Rican…154Calories per 100 g by USDA description of lobsterLobster97Cooked, moist heat89Raw77Lobster with bread stuffing, baked177Tail only, frozen, wild caught59Lobster with sauce, Puerto Rican…154Calories per 100 g by USDA description of lobsterLobster97Cooked, moist heat89Raw77Lobster with bread stuffing, baked177Tail only, frozen, wild caught59Lobster with sauce, Puerto Rican…154Calories per 100 g by USDA description of lobsterLobster97Cooked, moist heat89Raw77Lobster with bread stuffing, baked177Tail only, frozen, wild caught59Lobster with sauce, Puerto Rican…154
Per 100 g, USDA FoodData Central. The violet bar is the form on the label at left.
All 6 USDA descriptions of lobster, per 100 g
USDA descriptionCaloriesProteinFatSodium
Lobster9720.9 g1 g535 mg
Crustaceans, lobster, northern, cooked, moist heat8919 g0.9 g486 mg
Crustaceans, lobster, northern, raw7716.5 g0.8 g423 mg
Lobster with bread stuffing, baked17715 g8.3 g641 mg
Lobster, tail only, frozen, wild caught5913 g0.4 g509 mg
Lobster with sauce, Puerto Rican style15410.8 g10.6 g719 mg

Every nutrient in this record (65)

The portion is 1 cup (135 g); % DV is for that portion.

Energy, macronutrients and sugars (12)
NutrientPer portionPer 100 g% DV
Protein28.2 g20.9 g56%
Total lipid (fat)1.28 g0.95 g2%
Carbohydrate, by difference0 g0 g0%
Energy131 kcal97.0 kcal
Alcohol, ethyl0 g0 g
Water102 g75.9 g
Total Sugars0 g0 g
Fiber, total dietary0 g0 g0%
Cholesterol217 mg161 mg72%
Fatty acids, total saturated0.31 g0.23 g2%
Fatty acids, total monounsaturated0.38 g0.28 g
Fatty acids, total polyunsaturated0.51 g0.38 g
Minerals (9)
NutrientPer portionPer 100 g% DV
Calcium, Ca143 mg106 mg11%
Iron, Fe0.45 mg0.33 mg2%
Magnesium, Mg64.8 mg48.0 mg15%
Phosphorus, P275 mg204 mg22%
Potassium, K342 mg253 mg7%
Sodium, Na722 mg535 mg31%
Zinc, Zn6.03 mg4.47 mg55%
Copper, Cu2.31 mg1.71 mg256%
Selenium, Se109 µg80.5 µg198%
Vitamins (23)
NutrientPer portionPer 100 g% DV
Retinol1.35 µg1.00 µg
Vitamin A, RAE1.35 µg1.00 µg0%
Carotene, beta0 µg0 µg
Carotene, alpha0 µg0 µg
Vitamin E (alpha-tocopherol)1.49 mg1.10 mg10%
Vitamin D (D2 + D3)0 µg0 µg0%
Cryptoxanthin, beta0 µg0 µg
Lycopene0 µg0 µg
Lutein + zeaxanthin0 µg0 µg
Vitamin C, total ascorbic acid0 mg0 mg0%
Thiamin0.030 mg0.022 mg2%
Riboflavin0.023 mg0.017 mg2%
Niacin2.58 mg1.91 mg16%
Vitamin B-60.16 mg0.12 mg9%
Folate, total12.2 µg9.00 µg
Vitamin B-121.81 µg1.34 µg75%
Choline, total120 mg89.0 mg22%
Vitamin K (phylloquinone)0 µg0 µg0%
Folic acid0 µg0 µg
Folate, food12.2 µg9.00 µg
Folate, DFE12.2 µg9.00 µg3%
Vitamin E, added0 mg0 mg
Vitamin B-12, added0 µg0 µg
Fatty acids (19)
NutrientPer portionPer 100 g% DV
SFA 4:00 g0 g
SFA 6:00 g0 g
SFA 8:00 g0 g
SFA 10:00 g0 g
SFA 12:00.0041 g0.0030 g
SFA 14:00.018 g0.013 g
SFA 16:00.19 g0.14 g
SFA 18:00.077 g0.057 g
MUFA 18:10.27 g0.20 g
PUFA 18:20.057 g0.042 g
PUFA 18:30.073 g0.054 g
PUFA 20:40.045 g0.033 g
PUFA 22:6 n-3 (DHA)0.12 g0.086 g
MUFA 16:10.051 g0.038 g
PUFA 18:40.0041 g0.0030 g
MUFA 20:10.046 g0.034 g
PUFA 20:5 n-3 (EPA)0.17 g0.13 g
MUFA 22:10.0041 g0.0030 g
PUFA 22:5 n-3 (DPA)0.011 g0.0080 g

Source: USDA FoodData Central, FDC 2706349: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.

Questions

How many calories are in lobster?

130 in 1 cup (135 g) of lobster; 59 to 177 per 100 g across USDA's descriptions.

How much protein is in lobster?

28g in 1 cup; 20.9 g per 100 g.

How much sodium is in lobster?

720mg in 1 cup; 535 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation
what each data type is and how branded records are submitted. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label
the 5% and 20% Daily Value rule. fda.gov