Which is healthier shrimp or lobster? A detailed nutritional comparison

October 6, 2025 •

3 min read

While both shrimp and lobster are popular seafood choices, a significant nutritional difference lies in their cholesterol content, with shrimp typically having more per serving. Navigating the specifics is key to determining which is healthier, shrimp or lobster, for your personal dietary needs.

Quick Summary

Both lobster and shrimp are excellent sources of lean protein but have different nutritional strengths. Lobster is generally lower in cholesterol and higher in certain minerals like zinc and selenium, while shrimp provides more phosphorus and choline. The healthiest choice often depends on individual dietary goals and the method of preparation.

Key Points

Nutritional Similarities: Both shrimp and lobster are excellent sources of lean protein and contain beneficial omega-3 fatty acids, vitamins, and minerals.
Cholesterol Difference: Shrimp has significantly higher dietary cholesterol than lobster, though recent research suggests dietary cholesterol has less impact on blood cholesterol for most healthy people than previously thought.
Mineral Content: Lobster is richer in minerals like copper, zinc, and selenium, while shrimp provides more phosphorus and choline.
Impact of Preparation: Cooking method is crucial; unhealthy additions like deep-frying or melted butter can negate the natural health benefits of either seafood.
Dietary Balance: Including a variety of seafood, including both shrimp and lobster, in your diet is the best way to get a wide range of nutrients.
Allergy Alert: Shellfish is a common allergen, and individuals with a shellfish allergy must avoid both shrimp and lobster.

Seafood is a cornerstone of many healthy diets, celebrated for its lean protein and essential nutrients. When comparing two popular crustaceans, shrimp and lobster, a deeper look at their nutritional profiles is necessary to determine which best suits your health objectives. Both offer impressive benefits, but their differences can influence your choice.

Nutritional Breakdown of Shrimp

Shrimp is a small but mighty crustacean packed with nutrients. A standard 3-ounce (85g) serving of cooked shrimp is remarkably low in calories and high in protein, making it an excellent option for weight management. It is a good source of protein, B vitamins, selenium, iodine, phosphorus, and choline. Shrimp also contains heart-healthy omega-3 fatty acids. While shrimp has higher cholesterol than lobster, current research indicates that dietary cholesterol has less impact on blood cholesterol for most healthy individuals than saturated and trans fats, which are low in shrimp.

Nutritional Breakdown of Lobster

Often seen as a luxurious treat, lobster is also a highly nutritious food. Similar to shrimp, it is a lean protein source with a rich mineral profile. Lobster provides slightly more protein per serving than shrimp. It is an excellent source of vitamin B12, pantothenic acid (vitamin B5), copper, and selenium, and contains significant amounts of zinc, magnesium, and phosphorus. Lobster also contains heart-healthy omega-3 fatty acids, potentially with higher levels of EPA and DHA compared to shrimp. Lobster contains less cholesterol than shrimp. With minimal saturated fat, lobster can be a heart-healthy choice when prepared properly.

Head-to-Head: Shrimp vs. Lobster

To make an informed decision, it's helpful to compare these two crustaceans directly across key nutritional metrics.

The Cholesterol Question

While shrimp contains more dietary cholesterol than lobster, current health recommendations focus more on limiting saturated and trans fats for heart health, which are low in both shrimp and lobster. Individuals with specific health concerns should consult their doctor.

Omega-3s and Other Key Nutrients

Both shellfish provide beneficial omega-3s, with some studies suggesting lobster may have more EPA and DHA. Their micronutrient profiles vary: lobster is higher in copper, zinc, and vitamin B5, while shrimp contains more phosphorus, choline, and vitamin B6.

Nutritional Comparison Table (per 100g, cooked)


Nutrient	Shrimp	Lobster	Notes
Calories	~99 kcal	~119 kcal	Both are low-calorie options.
Protein	~24g	~23g	Both are excellent protein sources.
Total Fat	~0.28g	~1.7g	Lobster is slightly higher, but both are very low in fat.
Cholesterol	~189mg	~146mg	Shrimp has significantly more cholesterol.
Selenium	High (57% DV)	Very High (133% DV)	Both are great sources; lobster has more.
Vitamin B12	High (59% DV)	High (60% DV)	Both provide a large portion of the daily value.
Copper	Good (19% DV)	Excellent (172% DV)	Lobster is a superior source.
Zinc	Good (15% DV)	Excellent (37% DV)	Lobster is a superior source.

How Preparation Affects Health

The health benefits of shrimp and lobster can be diminished by unhealthy cooking methods like deep-frying or adding excessive butter or creamy sauces. Healthier options include steaming, grilling, baking, or sautéing with a small amount of healthy oil.

Environmental and Allergic Considerations

Shellfish is a common allergen. Sourcing is also a consideration; look for sustainably farmed or wild-caught options.

Conclusion: The Final Verdict

Both shrimp and lobster are nutritious, lean protein sources rich in vitamins and minerals. While shrimp has more cholesterol, this is less of a concern than saturated fat intake for most healthy individuals. Lobster offers more copper and zinc, while shrimp is higher in phosphorus and choline. The healthiest choice ultimately depends on preparation methods and individual dietary needs. Enjoy either as part of a balanced diet.

For more information on the nutritional aspects of seafood, consider consulting this resource.

Frequently Asked Questions

No, for most healthy individuals, the cholesterol in shrimp does not significantly raise blood cholesterol levels. Modern dietary science emphasizes that saturated and trans fats have a greater impact on blood cholesterol, and shrimp is low in saturated fat.

Both are excellent for weight loss due to their high protein and low-calorie content, which promotes satiety. The best option for you depends on your personal taste and overall diet, as their calorie counts are very similar.

Yes, but typically in lower amounts than larger, long-lived fish. The FDA classifies lobster as a low-mercury seafood, recommending it as safe to eat two to three times per week.

Both contain omega-3s, but some analyses suggest lobster may have higher levels of the beneficial EPA and DHA compared to shrimp. However, both are good sources compared to land-based proteins.

Steaming, grilling, or baking are the healthiest preparation methods. Avoid deep-frying or adding large amounts of butter or cream-based sauces to keep the fat and calorie content low.

The main risks are allergic reactions, as shellfish is a common allergen. Consuming raw or improperly cooked shellfish also carries a risk of foodborne illness. Purchasing from reputable sources is key.

For most people with heart conditions, the American Heart Association recommends including seafood as part of a healthy diet due to its omega-3 content and low saturated fat. However, individuals should consult their doctor for personalized dietary advice.