Know what’s on your plate
Lobster
Calories & nutrition facts
boiled
Nutrition facts
Per 100 g% DV- Calories 90 kcal —
- Protein 19 g 37%
- Carbohydrate 0.3 g 0%
- Fat 1.5 g 2%
- Saturated fat 0.2 g 1%
- Fibre 0 g 0%
- Sugars 0 g —
- Sodium 1240 mg 54%
- Cholesterol 129 mg 43%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 2.2 mg 15%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.02 mg 2%
- Niacin (B3) 1.5 mg 9%
- Pantothenic acid (B5) 1.6 mg 33%
- Vitamin B6 0.21 mg 12%
- Biotin (B7) 5 µg 17%
- Folate (B9) 17 µg 4%
- Vitamin B12 0.5 µg 21%
- Choline 80.9 mg 15%
Minerals
- Calcium 85 mg 7%
- Iron 0.8 mg 4%
- Magnesium 47 mg 11%
- Phosphorus 192 mg 15%
- Potassium 135 mg 3%
- Zinc 1.8 mg 16%
- Copper 1.7 mg 189%
- Manganese 0.03 mg 1%
- Selenium 38.1 µg 69%
- Iodine 140 µg 93%
Similar foods
- Northern lobsterraw77 kcal / 100 g
- Spiny lobstermixed species, raw112 kcal / 100 g
- American lobsternorthern, boiled or steamed89 kcal / 100 g
- Norway lobsterboiled/cooked in water93 kcal / 100 g
- Crabboiled129 kcal / 100 g
- Bogavante92 kcal / 100 g
- Shrimpboiled77 kcal / 100 g
- Prawnboiled
- Langoustineboiled86 kcal / 100 g
- Langosta91 kcal / 100 g
Questions about Lobster
How do you cook a whole lobster?
Bring a large pan of salted water to a boil, lower in the lobster head-first and cover. Boil for about 8–10 minutes for the first 500 g, adding roughly 3 minutes for each extra 500 g; the flesh should be opaque when cooked.
How can you tell when lobster is cooked?
The shell turns bright red and the meat becomes opaque and firm, not translucent. Check the thickest part of the tail; if it is still glassy, cook it for another minute or two.
How should you store a live lobster before cooking?
Keep it in the fridge in a container covered with a damp cloth, and cook it as soon as possible, ideally the day you buy it. Don’t put it in fresh water or seal it in an airtight bag.
Can you freeze cooked lobster?
Yes. Pick the meat from the shell, pack it airtight and freeze it; thaw it overnight in the fridge before using. For the best texture, use it within a few months.
What goes well with lobster, and which dishes use it?
Lemon and melted butter are classic with simply cooked lobster. Chopped meat also works in a lobster roll, lobster Thermidor or a creamy pasta sauce; add it near the end so it does not turn tough.
What can you use instead of lobster?
Use langoustine or crab in salads, pasta and creamy sauces; prawns work well in a lobster roll-style filling. Their flavour and texture differ, so season and dress the dish to suit the substitute.
How does lobster compare with crab for protein?
Crab has slightly more protein: 20.1 g per 100 g, compared with 19 g in lobster. Crab meat is also sweeter and flakes more readily.
Can you eat lobster if you have a shellfish allergy?
No—lobster is a crustacean shellfish and can trigger a serious allergic reaction. Avoid it if you have a shellfish allergy, and be cautious about cross-contact from shared utensils, cooking water or surfaces.
Source: Frida (Denmark) 625 · per 100 g · carbohydrate per EU label, fibre excluded
