Lobster Nutrition Calculator — American, Spiny & Canned Lobster

American (Maine) lobster delivers 77 kcal with just 0.75g fat and 16.52g protein per 100g raw — one of the lowest-calorie animal protein sources available ^[1]. This is fewer calories than cod (82 kcal), tilapia (96 kcal), and chicken breast (120 kcal), with similarly minimal fat.

A standard 150g whole lobster (meat only) provides just 116 kcal and 24.8g protein raw, or 147 kcal and 30.8g protein steamed. For protein-per-calorie journaling, American lobster at 4.66 kcal per gram of protein ranks among the most efficient sources.

Spiny (rock) lobster has 112 kcal per 100g raw, which is 45% more than American lobster (77 kcal) ^[1][2]. This comes from double the fat (1.51g vs 0.75g) and significantly more carbohydrate (2.43g vs 0.49g) — an unusual characteristic for shellfish.

Spiny lobster also has substantially more protein (20.6g vs 16.52g), zinc (5.67 vs 2.81mg), and omega-3 (0.48 vs 0.20g). The Java coast study documented similar protein density in Panulirus species at 18-22g per 100g depending on harvest season ^[3].

Steamed spiny lobster delivers 65.4mcg selenium per 100g (119% DV) at 143 kcal — an efficiency of 0.46mcg selenium per kcal ^[1]. For comparison, yellowfin tuna provides 90.6mcg selenium at 109 kcal (0.83mcg/kcal), making tuna more selenium-dense per calorie — but lobster still ranks among the top selenium shellfish sources.

American lobster raw provides 41.4mcg selenium (75% DV), concentrating to 52.7mcg (96% DV) when steamed. A whole steamed Maine lobster (150g meat) provides 79.1mcg selenium (144% DV). All lobster variants exceed most fish for selenium content ^[4].

American lobster provides 96mg calcium per 100g raw — higher than blue crab (89mg), shrimp (~70mg), and nearly all boneless fish fillets ^[1]. This calcium is from the meat itself, not from shell consumption.

While this doesn't rival canned sardines with bones (382mg), lobster is the highest-calcium boneless shellfish in our database. A 150g whole lobster provides 144mg calcium (11% DV), making it a meaningful contributor for calcium-aware meal journaling.

American lobster has 95mg cholesterol per 100g raw, higher than blue crab (78mg), salmon (55mg), and cod (43mg) ^[1]. However, steaming drops this to 72mg per 100g — an unusual decrease explained by water absorption during moist-heat cooking.

Spiny lobster has 70mg cholesterol raw and 90mg steamed. Despite the moderate cholesterol, lobster's ultra-low fat (0.59-0.75g) and low saturated fat (0.1g) make the overall lipid profile extremely lean. A whole steamed lobster (150g) provides 108mg cholesterol.