Protein in Lobster: How Much per 100g and per Portion
Boiled lobster provides 22.1g of protein per 100g. It is a very protein-dense food, delivering about 22g of protein for every 100 calories you consume. This makes it an efficient protein source relative to its energy content, with almost no carbohydrate and very little fat.
CoFID 16-332 · Lobster, boiled
What the numbers say
- High protein per calorie. Lobster is very protein-dense, supplying 21.5g of protein for every 100 kcal. Protein accounts for 86% of its total energy.
- Low fat and no carbs. Per 100g, boiled lobster is very low in fat (1.6g) and saturated fat (0.2g). Official data shows zero carbohydrate and sugars.
- Traffic light colours. Based on UK front-of-pack labelling, 100g of boiled lobster is rated green for fat, saturated fat, and sugars, and amber for salt.
- Fibre content. The official UK data does not include a value for fibre in boiled lobster, so its fibre content is undetermined.
Lobster macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 103 kcal 435 kJ |
5% | – |
| Protein | 22.1g | 44% | – |
| Fat | 1.6g | 2% | low |
| of which saturates | 0.2g | 1% | low |
| Carbohydrate | trace | 0% | – |
| of which sugars | trace | 0% | low |
| Fibre | n/a | – | – |
| Salt | 0.82g | 14% | medium |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in lobster by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 100g | 22.1g | 103 | 0g | 1.6g |
| 150g | 33.2g | 154 | 0g | 2.4g |
| 200g | 44.2g | 206 | 0g | 3.2g |
Example amounts for comparison, not recommended portions. Weigh your own serving.
Amount of lobster for 20g or 30g of protein
- To get 20g of protein from this source, you would need to eat 90g of boiled lobster, which contains 93 kcal.
- For a larger 30g protein portion, you would need 136g of boiled lobster, providing 140 kcal and 1.11g of salt.
- The nutritional data is for boiled lobster, so remember that the weight of raw lobster will be different from its cooked weight.
How it compares with other fish and seafood
Among the 23 fish and seafood items analysed on this site, boiled lobster ranks 11th for protein content per 100g. However, its low calorie count gives it a much higher ranking for protein density, where it places 8th in its group and 13th out of all 137 foods. Its protein content of 22.1g per 100g is slightly lower than that of other shellfish like shrimps (23.8g) and scallops (23.2g), but it is significantly higher than octopus (17.9g) and the fish tilapia (17.8g).
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| Lobster | 22.1g | 103 | 21.5g |
| Octopus | 17.9g | 83 | 21.6g |
| Shrimps | 23.8g | 117 | 20.3g |
| Tilapia | 17.8g | 85 | 20.9g |
| Scallops | 23.2g | 118 | 19.7g |
Quick answers
How much protein is in 150g of lobster?
A 150g amount of boiled lobster contains 33.2g of protein, 154 calories, and 2.4g of fat.
Is lobster a good source of protein?
Yes, it is a high-protein food, providing 22.1g of protein per 100g. It is also very protein-dense, with protein making up 86% of its calories.
Is lobster high in fat or carbs?
No, boiled lobster is very low in fat, with just 1.6g per 100g, and contains no carbohydrates or sugars according to official data.
When to speak to a GP or dietitian
- This food contains crustaceans, one of the 14 allergens that UK food law requires to be declared. If you have a shellfish (crustacean) allergy, follow the plan from your GP or allergy clinic and check labels on the products you buy.
- If you have chronic kidney disease, you may have been given a protein target. Check with your renal team or GP before raising your protein intake.
- If you are pregnant or trying for a baby, the NHS has specific advice on how much oily fish and which types of fish to eat.
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.