How Much Protein Is in 1 Lobster? A Comprehensive Guide

November 27, 2025 •

3 min read

According to the United States Department of Agriculture (USDA), one cup (145 grams) of cooked lobster meat provides approximately 27.55 grams of high-quality protein. While a single lobster can yield a substantial amount of protein, the precise quantity depends on the crustacean's live weight and how much meat it yields after cooking.

Quick Summary

The protein content of a single lobster depends on its size and meat yield, typically providing a significant amount of lean protein per serving. This lean seafood is also rich in essential vitamins and minerals, offering substantial nutritional benefits.

Key Points

Variable Protein Content: The protein in one lobster varies based on its size, with larger lobsters yielding more meat.
High-Quality Protein: Lobster provides a complete protein source, containing all nine essential amino acids needed by the human body.
Low in Fat and Carbs: When prepared simply, lobster meat is very low in both fat and carbohydrates, making it an ideal choice for lean protein.
Rich in Micronutrients: It is a significant source of minerals like selenium, zinc, and copper, as well as vitamins, particularly B12.
Preparation Matters: Healthy cooking methods like steaming or boiling are best for preserving lobster's nutritional benefits, as adding excessive butter can increase fat content.
Typical Serving Yields 20-30g: A standard 3.5 to 5-ounce serving of cooked lobster meat generally provides 20-30 grams of protein.

Understanding Lobster Protein by Weight

To determine how much protein is in 1 lobster, it's essential to consider the animal's weight, as not all of it is edible meat. A live lobster will yield, on average, 20-30% of its total body weight in cooked meat. For a common live weight of 1.5 pounds, this translates to about 6 to 8 ounces of cooked meat. Utilizing published data, one can calculate the protein for a standard serving.

Protein Content of Cooked Lobster Meat

Here's a breakdown of the protein content based on common measurements:

100 grams (approx. 3.5 ounces) cooked meat: Approximately 19 to 23.5 grams of protein, depending on the source and specific preparation.
1 cup (145 grams) cooked meat: Roughly 27 to 28 grams of protein.
A single 1.5 lb live lobster (yielding 6-8 oz of meat): Provides around 34 grams of protein, making it an excellent main course.

The Complete Nutritional Profile of Lobster

Beyond its high protein content, lobster is a nutrient-dense food packed with important vitamins, minerals, and other beneficial compounds. It is naturally low in fat and carbohydrates, making it a lean and healthy protein choice when prepared correctly.

Essential Vitamins and Minerals in Lobster

Lobster provides a rich source of micronutrients vital for bodily functions:

Selenium: An antioxidant that supports thyroid health and immune function.
Zinc: Crucial for the immune system and wound healing.
Copper: Works with iron to form red blood cells and prevents anemia.
Vitamin B12: Essential for nerve function and the production of red blood cells.
Omega-3 Fatty Acids: Contribute to heart and brain health, helping to lower blood pressure and reduce inflammation.

Comparison: Lobster vs. Other Popular Protein Sources

To understand where lobster stands, comparing it to other common proteins is helpful. This table uses standard cooked serving sizes for comparison.


Protein Source (3.5 oz / 100g)	Protein (grams)	Saturated Fat (grams)	Omega-3s (mg)
Lobster Meat	~20-23.5	<0.5	~200-500
Skinless Chicken Breast	~31	~1	~50
Wild Atlantic Salmon	~22	~1.5	>1,000
Crab Meat	~21	<1	~197

The Impact of Preparation on Nutritional Value

While lobster meat is inherently lean and healthy, the method of preparation significantly impacts its final nutritional profile. The common practice of dousing lobster in melted butter can add a substantial amount of calories and saturated fat, counteracting its natural benefits.

Healthier Options: Steaming, boiling, or grilling lobster with a squeeze of lemon and herbs is the most nutritious way to enjoy it.
Less Healthy Options: Cooking with large amounts of butter or mayonnaise, as in a lobster roll, increases the overall calorie and fat content dramatically.

Cooking Tips to Maximize the Protein from Your Lobster

To ensure you get the most out of your lobster, consider these preparation tips:

Choose hard-shell lobsters, which have a higher meat-to-shell ratio compared to softer-shell lobsters.
Utilize all the meat, including from the tail, claws, and knuckles, to maximize your yield.
Opt for a simple, low-fat preparation method like steaming to preserve the delicate flavor and keep the dish lean.

In conclusion, a single lobster offers a substantial amount of high-quality, lean protein, with the exact quantity depending on its live weight. A typical 1.5 lb lobster provides over 30 grams of protein, along with a rich profile of essential vitamins and minerals. By choosing healthier cooking methods like steaming or grilling, you can enjoy this delicious seafood as a nutritious part of a balanced diet.

For more detailed nutritional data and recommendations, consult authoritative sources like the USDA or reputable health websites.

Frequently Asked Questions

You calculate the protein content of a single lobster by first estimating the amount of edible meat, which is typically 20-30% of its live weight. Then, multiply this yield by the protein content per gram (approx. 0.2g per 1g of cooked meat).

No, per 100 grams of cooked meat, skinless chicken breast typically has slightly more protein (around 31g) than lobster (around 20-23g). However, lobster offers more protein per calorie, and some sources claim lobster protein quality is equal or better than red meat.

Yes, lobster is an excellent source of high-quality protein, which is essential for muscle growth and repair. It is low in fat, making it a lean option for supporting muscle development.

The cooking method itself does not significantly alter the protein content of the lobster meat. However, unhealthy additions like melted butter will drastically increase the fat and calorie count of the meal.

The protein content of a lobster tail varies by size. For example, a 4-ounce (113g) lobster tail can contain approximately 23 grams of protein. Tail meat is a very concentrated source of lean protein.

Yes, like many animal proteins, lobster is a complete protein. It contains all nine essential amino acids that the human body cannot produce on its own.

Dietary cholesterol in foods like lobster does not significantly impact blood cholesterol levels for most people. The key concern with lobster is often how it is prepared (e.g., with butter), not the cholesterol in the meat itself.

Yes, due to its high protein content and low fat and calorie count, lobster can be beneficial for weight loss. Protein helps boost metabolism and increases feelings of fullness, which can aid in appetite control.