How Much Protein is in a 12 oz Lobster Tail? A Full Nutritional Breakdown

December 29, 2025 •

3 min read

According to the USDA, a 100-gram serving of cooked lobster meat contains about 19 grams of protein. This means a 12 oz lobster tail, a substantial serving, is an excellent source of high-quality, lean protein for any meal plan, offering significantly more protein than smaller tails.

Quick Summary

A 12 oz lobster tail is a powerhouse of lean protein, providing a significant amount of this vital macronutrient along with other beneficial vitamins and minerals. Learn how to calculate the protein and get the facts on this popular seafood delicacy.

Key Points

High-Quality Protein: A 12 oz lobster tail can provide approximately 34 grams of high-quality, lean protein, making it an excellent source for muscle repair and overall energy.
Low in Fat: Despite its rich taste, lobster is naturally low in fat, with minimal saturated and trans fat content, especially when prepared without added butter.
Rich in Minerals: It is an excellent source of essential minerals like selenium, zinc, copper, and phosphorus, which are vital for immune and metabolic function.
Contains B Vitamins: Lobster meat is rich in B vitamins, particularly B12, which supports nerve health and the formation of red blood cells.
Mindful Preparation is Key: The cooking method affects the nutritional value; steaming, boiling, or grilling without heavy sauces are the healthiest options.
Cholesterol and Sodium Consideration: While lobster contains cholesterol, its dietary impact is often less than feared. However, sodium levels should be monitored, especially if adding salt or butter.

The Protein Power of a 12 oz Lobster Tail

A 12 oz lobster tail, once cooked and removed from its shell, can yield a considerable amount of pure, delicious meat. While the exact protein content can vary depending on the type of lobster and the cooking method, a general estimation can be made based on standard nutrition data. On average, a 100-gram (approx. 3.5 ounces) serving of cooked lobster meat contains about 19 to 23 grams of high-quality protein. With a 12-ounce tail, you can expect an impressive protein yield.

How to Calculate the Protein in a 12 oz Lobster Tail

To get a precise estimate for your specific 12-ounce tail, you must first account for the inedible shell and any water weight. The edible meat in a lobster tail typically accounts for a percentage of its total weight. After cooking and shucking, a 12-ounce tail will likely yield between 5 and 7 ounces of meat. Using the average of 20 grams of protein per 100 grams of cooked meat (which is 28.35 grams per ounce), you can perform a simple calculation:

Total weight of lobster meat (approx.): 6 oz
Protein per ounce: (20g protein / 3.5oz) ≈ 5.7g
Approximate protein total: 6 oz * 5.7g/oz = 34.2 grams

This calculation reveals that a single 12 oz lobster tail can provide well over 30 grams of protein, making it an extremely satisfying and nutritious component of any meal. Steaming or boiling are the best methods for maximizing protein content and minimizing added calories.

Beyond Protein: A Nutritional Breakdown

While protein is the star, lobster tails offer a rich variety of other essential nutrients. A typical serving is low in fat, with minimal saturated fat, and provides a good source of vitamins and minerals vital for overall health.

Nutrients to Note in a Lobster Tail:

Selenium: This mineral acts as a powerful antioxidant, protecting cells from damage and supporting thyroid function.
Vitamin B12: Essential for nerve function and red blood cell production, a single serving of lobster can contribute significantly to your daily needs.
Zinc: An important mineral for a healthy immune system and wound healing.
Copper: Crucial for energy production and iron metabolism.
Omega-3 Fatty Acids: Though not as rich as fatty fish like salmon, lobster contains beneficial omega-3s that support heart and brain health.

Cooking Methods for a Healthy Lobster Tail

The way you prepare your lobster tail can significantly impact its overall health benefits. For a meal that is both delicious and nutritionally optimized, focus on methods that do not add excess fats or calories.

Steaming: This is one of the healthiest ways to cook a lobster tail. It preserves the delicate flavor of the meat while ensuring it remains tender and juicy without any added fat.
Boiling: Similar to steaming, boiling is a simple and healthy method. Just be careful not to overcook, which can lead to tough meat.
Grilling: Grilling offers a smoky flavor with minimal added fat. A light brush of olive oil and a squeeze of lemon juice is all you need to bring out its natural taste.
Baking: Baking with a minimal amount of oil or a small amount of low-sodium butter alternative can also yield great results. Avoid heavy cheese or cream sauces if you are monitoring fat intake.

Comparison Table: Lobster vs. Other Protein Sources


Protein Source (3.5 oz serving)	Protein (approx.)	Calories (approx.)	Fat (approx.)	Cholesterol (approx.)	Notes
Cooked Lobster Meat	19 g	90 kcal	1 g	95 mg	Very low fat, high in minerals.
Chicken Breast (skinless, cooked)	31 g	165 kcal	3.6 g	85 mg	Lean protein, a staple for many diets.
Beef Steak (lean, cooked)	30 g	250 kcal	15 g	90 mg	Higher fat content than lobster.
Salmon (cooked)	22 g	208 kcal	13 g	63 mg	Higher in omega-3s than lobster, but also higher in fat.

Conclusion: A Nutritious and Satisfying Choice

In summary, a 12 oz lobster tail offers a significant amount of high-quality, lean protein, with an estimated content of over 30 grams. Its low-calorie and low-fat profile, combined with a rich supply of essential minerals like selenium, zinc, and copper, and important vitamins like B12, make it a superb addition to a healthy diet. To maximize these benefits, it is best to prepare lobster using simple, clean methods such as steaming, boiling, or grilling, avoiding excessive butter or high-fat sauces. Lobster is not just a decadent treat but a genuinely healthy and satisfying meal choice for anyone looking to boost their protein intake with a clean, nutrient-dense food.

Frequently Asked Questions

Yes, a 12 oz lobster tail is an excellent choice for a diet. It is a source of high-quality, lean protein and is low in calories and fat, which can help promote a feeling of fullness without adding excessive calories.

No, the protein content of the lobster meat itself is not significantly affected by the cooking method. However, certain preparations, like deep-frying or dousing in butter, will increase the overall fat and calorie count of the meal.

While the meat yield from a 12 oz tail can vary, the cooked meat itself is quite low in calories. A 3.5 oz portion contains around 90-100 calories, meaning a 12 oz tail's meat would likely be a few hundred calories, depending on the exact yield and cooking method.

Yes, lobster is a complete protein, meaning it contains all nine essential amino acids that the human body cannot produce on its own. This makes it an effective source for muscle growth and repair.

For most healthy individuals, dietary cholesterol has a minimal impact on blood cholesterol levels. That said, lobster does contain cholesterol, so those with existing heart conditions should consume it in moderation and focus on cooking methods that don't add extra fat.

For the healthiest option, enjoy your lobster steamed, boiled, or grilled with a squeeze of fresh lemon juice or a light drizzle of olive oil. This preserves the natural flavor and keeps the dish low in fat and calories.

Lobster provides more protein per calorie than chicken, making it a great option for those tracking their macros. However, a lean chicken breast offers more total grams of protein per standard serving size.