Calories in lobster (cooked)
Calories, protein, carbohydrate and fat per 100 g and per serving, from the USDA reference database — plus what actually changes the number on your plate.
Short answer
100 g of lobster (cooked) contains 89 kcal, with 19 g of protein, 0 g of carbohydrate and 0.9 g of fat.
A typical serving — 1 serving, about 130 g — is roughly 116 kcal.
That makes it a low-calorie food: you can eat a large portion for very little.
Nutrition facts
| Nutrient | Per 100 g | 1 serving (130 g) |
|---|---|---|
| Calories | 89 kcal | 116 kcal |
| Protein | 19 g | 24.7 g |
| Carbohydrates | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Fibre | 0 g | 0 g |
| Fat | 0.9 g | 1.1 g |
| Saturated fat | 0.2 g | 0.3 g |
| Cholesterol | 146 mg | 190 mg |
| Sodium | 486 mg | 632 mg |
| Potassium | 230 mg | 299 mg |
| Calcium | 96 mg | 125 mg |
| Iron | 0.3 mg | 0.4 mg |
| Vitamin C | 0 mg | 0 mg |
| Water | 78 g | 102 g |
Calories per serving
| Serving | Weight | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|---|
| 1 serving | 130 g | 116 | 24.7 g | 0 g | 1.1 g |
Photograph it instead of looking it up
Wellix identifies lobster on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
Calories by weight
Use this table when you know the weight but not the serving:
| Amount | Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|---|
| 25 g | 22 | 4.8 g | 0 g | 0.2 g |
| 50 g | 45 | 9.5 g | 0 g | 0.4 g |
| 100 g | 89 | 19 g | 0 g | 0.9 g |
| 150 g | 134 | 28.5 g | 0 g | 1.3 g |
| 200 g | 178 | 38 g | 0 g | 1.7 g |
| 250 g | 223 | 47.5 g | 0 g | 2.2 g |
| 300 g | 267 | 57 g | 0 g | 2.6 g |
Where the calories come from
Calories come from three macronutrients: protein and carbohydrate at 4 kcal per gram, fat at 9 kcal per gram. For lobster (cooked) the split is:
- Protein: 19 g × 4 = 76 kcal — 91% of calories
- Carbohydrates: 0 g × 4 = 0 kcal — 0% of calories
- Fat: 0.9 g × 9 = 8 kcal — 9% of calories
- Most of the energy in lobster (cooked) comes from protein (91% of calories).
- With 19 g of protein per 100 g it counts as a high-protein food.
- That is 21.3 g of protein per 100 kcal — a useful number when protein is your target.
- For 200 kcal you can eat about 225 g.
What actually changes the number
Lobster meat is 89 kcal per 100 g; a whole 500 g lobster yields around 130 g of meat, or roughly 115 kcal. Drawn butter is 100 kcal per tablespoon and is the entire calorie story of a lobster dinner.
How accurate are these numbers?
The values on this page are reference averages from the USDA FoodData Central database (SR Legacy release), measured on samples of lobster as sold and prepared in the United States. Your portion will differ: produce varies by variety and ripeness, meat by cut and trim, and anything cooked by the fat and water it gained or lost.
For most foods the per-100 g figure is reliable to within about 10%. The larger uncertainty is almost always the weight of what is on your plate and the cooking fat you cannot see — the two things worth checking before you worry about the database.
How accurate are AI calorie counting apps? →
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Frequently asked questions
How many calories are in 100 g of lobster?
100 g of lobster (cooked) contains 89 kcal (19 g protein, 0 g carbohydrate, 0.9 g fat), according to USDA reference data.
How many calories are in a serving of lobster?
A typical serving of lobster — 1 serving, about 130 g — has roughly 116 kcal. Weigh your own portion once to see how it compares; serving sizes vary more than the food does.
How much protein is in lobster?
Lobster (cooked): 19 g of protein per 100 g, which is high. Foods above about 15–20 g per 100 g, or where protein supplies a third or more of the calories, are usually considered high-protein.
What amount of lobster equals 200 kcal?
At 89 kcal per 100 g, about 225 g of lobster equals 200 kcal.
Can I track lobster by taking a photo?
Yes. A photo calorie app like Wellix identifies lobster on the plate and estimates the portion from the image. The estimate is most accurate when you confirm the weight or the count, and tell the app about anything the camera cannot see — cooking oil, butter, dressings and sauces.
Source
Nutrition data: U.S. Department of Agriculture, FoodData Central — SR Legacy, FDC ID 174209: "Crustaceans, lobster, northern, cooked, moist heat". Values are per 100 g of edible portion. Serving weights are USDA household measures or typical retail sizes; check the label where one exists. View the USDA record.
Wellix provides general nutrition information and is not medical advice. Nutrition values are reference averages and individual foods vary. Consult a qualified healthcare professional before making significant dietary changes.
Photograph it instead of looking it up
Wellix identifies lobster on your plate, estimates the portion and logs calories, protein, carbs and fat in seconds. Free to start on iPhone and Android.
