Is lobster more nutritious than crab? A detailed comparison

December 27, 2025 •

3 min read

According to the USDA, both lobster and crab are exceptional sources of lean protein, making them excellent choices for a healthy diet. However, the crucial question for many seafood lovers and health-conscious eaters is: is lobster more nutritious than crab? The answer is nuanced, depending on which specific nutrients you prioritize.

Quick Summary

While both shellfish offer a high-protein, low-fat profile, their micronutrient content varies significantly. Crab delivers more Vitamin B12 and folate, whereas lobster provides a richer source of selenium and copper. Both are low in calories.

Key Points

Nutrient Differences: Crab is superior in Vitamin B12 and folate, while lobster offers higher levels of selenium and copper.
Protein Content: Both are excellent lean protein sources, with crab containing a marginally higher protein amount per 100g.
Cholesterol and Sodium: Crab is much lower in cholesterol, but lobster has significantly less sodium, making preparation style important.
Low Calorie: Both shellfish are considered low in calories and fat, fitting well into various dietary plans.
Health Benefits: Both support heart and brain health due to omega-3s and other nutrients, but offer different mineral and vitamin concentrations.
Best for Overall Health: Incorporating both lobster and crab into a varied seafood diet is the best strategy for reaping the benefits of each.

Nutritional Showdown: Is Lobster More Nutritious Than Crab?

When deciding between a decadent lobster tail and a pile of sweet crab legs, the choice often comes down to flavor and price. However, for those focused on diet and nutrition, a deeper look at the nutritional profile of each is essential. Both lobster and crab are widely recognized as healthy protein sources, yet a closer examination reveals subtle but important differences in their vitamin and mineral content.

Macronutrient Breakdown

In terms of major nutrients like protein, fat, and carbohydrates, lobster and crab are surprisingly similar. Per 100g serving, both contain a substantial amount of high-quality protein, essential for muscle repair and overall bodily function. Both crustaceans are naturally low in fat and contain virtually no carbohydrates, making them ideal for low-carb or weight-management diets.

Protein: Crab meat contains slightly more protein per 100g serving than lobster.
Fat: Both are very low in fat. Crab has a slightly higher amount of polyunsaturated fats, including beneficial omega-3s, but lobster provides more total fats.
Calories: Crab tends to be marginally higher in calories per 100g than lobster, though both are considered low-calorie options.

Vitamin and Mineral Content

This is where the most significant nutritional differences emerge. Neither seafood is a clear-cut winner across the board; instead, each excels in different areas.

Crab's Vitamin Advantages: Crab meat is exceptionally rich in several B vitamins. It is noted to be significantly richer in Vitamin B12 and Folate (B9) compared to lobster, which are crucial for red blood cell production and brain health.
Lobster's Mineral Might: Lobster shines as a superior source of certain minerals. It contains higher concentrations of selenium, copper, and manganese, all important antioxidants and cofactors for various enzymatic processes in the body. Interestingly, lobster is also considerably lower in sodium than crab.

Comparison Table: Lobster vs. Crab (per 100g, cooked)


Nutrient	Lobster	Crab	Key Takeaway
Calories	~89 kcal	~97 kcal	Both are very low in calories.
Protein	~19 g	~19.35 g	Crab has a slight edge in protein.
Fat	~0.86 g	~1.54 g	Both are low, but lobster is leaner.
Cholesterol	~146 mg	~53 mg (King Crab)	Crab is significantly lower in cholesterol.
Sodium	~486 mg	~970 mg (Snow Crab)	Lobster contains much less sodium.
Vitamin B12	~1.4 µg	~9 µg	Crab is a powerhouse of B12.
Copper	~1.6 mg	~0.67 mg	Lobster offers considerably more copper.
Selenium	~73 µg	~37 µg	Lobster has a higher selenium content.
Zinc	~4.1 mg	~3.6 mg	Lobster has a minor edge in zinc.

Health Benefits of Both Shellfish

Regardless of the minor differences, both crustaceans offer substantial health benefits when incorporated into a balanced diet.

Benefits of Lobster

Heart Health: Contains heart-healthy omega-3 fatty acids that help reduce inflammation and support cardiovascular function.
Brain Function: The combination of omega-3s and Vitamin B12 in lobster supports cognitive health and may lower the risk of neurodegenerative diseases.
Thyroid Support: The high selenium content in lobster is crucial for maintaining a healthy thyroid gland.
Immune System: Rich in zinc, lobster helps bolster the immune system and accelerate wound healing.

Benefits of Crab

Bone Health: Excellent source of phosphorus, a vital mineral for building and maintaining strong bones and teeth.
Anemia Prevention: The high levels of Vitamin B12 and folate can help prevent vitamin deficiency anemia by supporting healthy red blood cell production.
Circulation: Copper works with iron to help the body form red blood cells, which can improve circulation.

Conclusion

So, is lobster more nutritious than crab? The answer is not a simple yes or no. The choice depends on your specific health goals. If you are aiming for a lower-cholesterol or B-vitamin rich diet, crab might be the superior choice. If you want higher levels of selenium, copper, and a lower sodium content, lobster is the winner. Both offer significant amounts of lean protein and essential nutrients, proving that a varied seafood diet is the best approach. Ultimately, both shellfish can be part of a healthy diet, especially when prepared without excessive butter or high-fat additions, a practice noted by nutrition experts. By incorporating both into your meals, you can enjoy a wider array of flavors and nutrients. Learn more about healthy seafood choices from reputable sources like the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Both are excellent for weight loss, as they are low in calories and fat and high in protein, which promotes a feeling of fullness. However, lobster is slightly lower in calories per 100g and slightly leaner, making it a marginally better choice if every calorie counts.

Crab meat contains a slightly higher amount of protein per 100g serving than lobster, though both are considered excellent high-protein sources.

Lobster is higher in cholesterol compared to crab. For example, some sources indicate that lobster can have nearly three times the cholesterol of crab per 100g.

While both contain omega-3 fatty acids, some studies show crab meat has a better omega-3 fatty acid profile, being richer in polyunsaturated fats. However, other studies note lobster provides a slightly higher amount of EPA and DHA.

For those with high blood pressure, lobster is the better choice as it contains significantly less sodium than crab. Always consult a doctor, and pay attention to preparation methods, as excessive salt or butter can negate health benefits.

Crab is the clear winner for Vitamin B12, often containing significantly more of this essential nutrient than lobster.

To keep either option healthy, focus on preparation. Avoid heavy additions like melted butter or mayonnaise. Instead, try grilling or steaming and using fresh herbs, lemon, or a light vinaigrette for flavor.

Yes, both lobster and crab are considered safe during pregnancy when cooked properly, as they are low-mercury seafood. However, it is essential to consume fresh, well-prepared shellfish from a reputable source to avoid contamination.