Plain cooked lobster brings plenty of protein to a meal with relatively little fat. Its nutrition depends on the edible portion, preparation and ingredients served alongside it. Here is how to compare lobster nutrition facts and plan a meal around them.
1. Lobster nutrition facts for a cooked serving
The FDA's reference chart lists the following for a 3-ounce (84-gram) edible portion of cooked lobster, prepared without added ingredients:
| Nutrient | Amount |
|---|---|
| Calories | 80 |
| Protein | 17 g |
| Total fat | 0.5 g |
| Total carbohydrate | 1 g |
| Cholesterol | 60 mg |
| Sodium | 320 mg |
These are general reference values, not a Nutrition Facts label for every lobster product. Use the selected product's label when available, especially for prepared meals, seasoned meat and lobster roll kits.
Source: FDA nutrition information for cooked seafood. Reviewed September 30, 2026.
2. Calories depend on the finished dish
A serving of plain meat is different from a butter-basted tail, lobster roll, bisque or lobster mac and cheese. Butter, mayonnaise, cream, bread and pasta add their own calories and nutrients. Calculate them from the quantities in your recipe rather than assigning one calorie count to every lobster dish.
Nutrition serving weights refer to edible meat, not the weight of a whole lobster or shell-on tail. Compare the portions you actually plan to eat.
3. Lobster and lower-carbohydrate meals
Plain lobster can fit a lower-carbohydrate menu, but it should not be described as universally carbohydrate-free: the FDA reference above lists 1 gram per serving. Check sauces, breading and accompaniments separately. For lobster-specific meal ideas, read our lobster and keto guide.
4. Tail, claw and knuckle meat
Tail meat is firmer, while claw and knuckle meat work well in rolls, salads and soups. Choose the cut for its texture and your recipe. Without cut-specific nutrition data, there is no reason to claim that tail meat has the highest protein concentration or that claw meat has a particular nutrient advantage.
Do not eat the tomalley
Enjoy the cooked tail, claw, knuckle and accessible leg meat. Maine's Department of Marine Resources advises against eating tomalley, the green material in the body cavity, because it can accumulate contaminants and naturally occurring toxins. Do not add it to sauces, stocks or stews.
Source: Maine DMR shellfish-consumption guidance. Reviewed September 30, 2026.
5. Build the meal around your preferences
Serve lobster with vegetables and a side you enjoy, and offer butter or dressing separately. If you monitor sodium or cholesterol, use the product label and the whole meal's ingredients rather than a broad health claim.
Lobster is a seafood choice to enjoy within a varied diet. Choose among our live lobsters, lobster tails and lobster meat, checking whether the selected product is raw or cooked and fresh or frozen before preparing it.
