Does Crab Have More Protein Than Lobster? A Nutritional Showdown

December 9, 2025 •

3 min read

According to the USDA, both crab and lobster are excellent sources of lean protein, but subtle differences exist. So, does crab have more protein than lobster? While some data suggests a slight edge for one, the real answer depends on serving size and specific preparation.

Quick Summary

This article provides a detailed comparison of the protein content and overall nutritional value of crab and lobster. It examines their macronutrient profiles, highlighting key vitamins and minerals. The guide also contrasts their health benefits and offers practical cooking tips for each shellfish.

Key Points

Similar Protein Levels: On average, a 100-gram serving of both crab and lobster provides approximately the same amount of high-quality protein.
Crab is Richer in B Vitamins: Crab meat contains significantly higher levels of Vitamin B12, B2, and folate compared to lobster.
Lobster is Richer in Selenium and Minerals: Lobster is a better source of selenium, calcium, manganese, and copper.
Omega-3 Content Varies: Crab meat tends to have more heart-healthy omega-3 fatty acids, while lobster often has less.
Cooking Method Matters: The way either shellfish is prepared, such as with butter, has a much larger impact on the overall health profile than the slight nutritional differences between them.
Low in Fat: Both crustaceans are naturally low in saturated fat, making them healthy protein alternatives to red meat.
Complete Protein Sources: As complete proteins, both crab and lobster provide all nine essential amino acids necessary for the body.

Protein Content: A Close Call Between Crab and Lobster

When comparing the protein content of crab and lobster, the results are remarkably close. Both crustaceans are celebrated for their high-quality, complete protein, containing all nine essential amino acids needed by the human body. A standard 100-gram serving reveals nearly identical protein levels, typically around 19 grams. However, depending on the specific species and cooking method, marginal variations can occur.

The Data on a Per-Serving Basis

For instance, some nutritional data indicates that a 1-cup serving of cooked lobster can offer approximately 27 grams of protein, while a similar portion of cooked crab yields around 24 grams. These slight differences can be attributed to the density of the meat and the exact portion size. Rather than a clear winner in a head-to-head matchup, it's more accurate to consider them both as top-tier, low-fat protein sources in the seafood category.

Beyond Protein: A Look at the Full Nutritional Profile

While protein is often the focus, the nutritional value of crab and lobster extends far beyond a single macronutrient. The real differences and potential health benefits emerge when we analyze their vitamin and mineral content.

Vitamins and Minerals

Both shellfish are rich in vital nutrients, but their specific profiles differ. Crab, for example, is noted for being significantly richer in several B vitamins, including B12, B2, and folate. It also contains higher amounts of zinc, iron, and phosphorus. In contrast, lobster provides a superior source of selenium, manganese, calcium, and copper. Lobster also tends to be lower in sodium than some processed crab products.

Fats and Cholesterol

Both are naturally low in fat, particularly saturated fat, making them heart-healthy alternatives to red meat. Crab meat typically has a slightly higher omega-3 fatty acid content, which is beneficial for heart health. Lobster meat, on the other hand, can be higher in cholesterol. However, modern nutritional science indicates that dietary cholesterol has a less significant impact on blood cholesterol levels than once believed, especially within a healthy, balanced diet. The cooking method often has a greater impact on the final fat and calorie count, with added butter being a primary culprit.

A Comparative Nutritional Table (Per 100g cooked)


Nutrient	Crab (approx.)	Lobster (approx.)	Key Difference
Protein	~19g	~19g	Very similar
Calories	97 kcal	89 kcal	Crab is slightly higher
Fat	0.74g	1.25g	Lobster is slightly higher
Omega-3s	Higher	Lower	Crab has more
Cholesterol	Lower	Higher	Crab is lower
Vitamin B12	Higher	Lower	Crab is significantly higher
Selenium	Lower	Higher	Lobster is significantly higher

Health Benefits and Considerations

Both crab and lobster offer remarkable health benefits due to their nutrient-dense profiles. As high-quality protein sources, they are excellent for muscle repair and building. The omega-3 fatty acids in both contribute to cardiovascular and brain health. However, those with shellfish allergies must avoid both, as they are among the top food allergens. The cooking process is a major factor; steaming or grilling these crustaceans preserves their nutritional integrity, while deep-frying or dousing them in butter adds unhealthy fats and calories.

Cooking and Culinary Applications

Crab: Known for its sweet, delicate flavor and tender, flaky meat, crab is highly versatile. It works wonderfully in dishes where its subtle flavor can shine, such as salads, crab cakes, or light pasta dishes.
Lobster: With a richer, more buttery flavor and firmer, denser meat, lobster is often the star of a meal. It holds up well to grilling, broiling, and is famously delicious in bisques and lobster rolls.

Conclusion: Your Personal Preference Decides

Ultimately, the question of whether crab has more protein than lobster does not have a definitive answer, as their protein levels are nearly identical. The choice between them comes down to personal taste, budget, and specific dietary goals related to their other nutrients. Both are outstanding sources of lean protein and essential vitamins and minerals. If you're seeking higher omega-3s and B vitamins, crab may be the better choice. If you prefer more selenium and a lower calorie count per 100g, lobster might be your pick. For most people, incorporating either into a balanced diet is a healthy and delicious option. The key is to prepare them with minimal unhealthy additions to reap the full nutritional rewards. For further nutritional details, consider consulting the USDA FoodData Central.

Frequently Asked Questions

Both crab and lobster are highly nutritious and healthy. Crab is richer in B vitamins and omega-3s, while lobster is higher in minerals like selenium and calcium and can be slightly lower in fat and calories per 100g. The healthier choice depends on which specific nutrients you prioritize.

Yes, both crab and lobster provide high-quality, complete protein. This means they contain all nine essential amino acids that the human body cannot produce on its own, making them equally beneficial for muscle growth and repair.

The calorie difference is negligible on a per-100-gram basis. A 100g serving of crab has about 97 calories, while lobster has about 89 calories. However, preparation methods, such as adding butter or creamy sauces, will increase the calorie count far more than this minor difference.

Lobster contains more cholesterol than crab, but modern research indicates that dietary cholesterol has a minimal impact on blood cholesterol levels for most healthy individuals. Saturated fat is a bigger concern, and both shellfish are naturally low in it.

Because seafood has less connective tissue than land-based meats, both crab and lobster are generally easier to digest than beef or chicken. Their lean protein structure is less taxing on the digestive system, making them a good option for those with sensitive stomachs.

No. Both crab and lobster are crustaceans and are among the most common food allergens. Individuals with shellfish allergies must avoid both to prevent a severe allergic reaction.

Cooking methods like steaming, boiling, or grilling do not significantly alter the protein content. However, frying them or preparing them with high-fat ingredients can increase the overall fat and calorie load, potentially undermining their inherent health benefits.