Lobster
Lobster, cooked
Categories
| Macros | per 100 g |
|---|---|
| Calories | 92 kcal |
| Protein | 19.4 g |
| Fat | 1.5 g |
| Carbs | 0.0 g |
Cooked lobster is a marine crustacean typically served steamed, boiled, or grilled, and is a centrepiece of seafood cuisine across North America and Europe. Per 100 g, it provides 92 kcal, 19.4 g of protein, 1.5 g of fat, and zero carbohydrates or fibre, making it a lean, high-protein option. Notable minerals include sodium at 534 mg, iodine at 387 mcg, and potassium at 236 mg per 100 g. On the vitamin side, lobster supplies 80.9 mg of choline, 17 mcg of folate, and 4.1 mg of vitamin E per 100 g. No glycemic index applies given the absence of carbohydrates. Lobster is compatible with pescatarian, gluten-free, dairy-free, keto, paleo, Mediterranean, and low-FODMAP dietary patterns.
How many calories in cooked lobster?
Cooked lobster contains 92 kcal per 100 g. A typical lobster tail portion of around 150 g would come to approximately 138 kcal.
How much iodine is in lobster?
Cooked lobster contains 387 mcg of iodine per 100 g, making it one of the more iodine-dense seafood options available. The recommended daily intake for adults is around 150 mcg, so a modest serving can exceed that threshold.
Is lobster keto-friendly?
Yes, cooked lobster is well suited to a keto diet — it contains zero carbohydrates per 100 g and delivers 19.4 g of protein alongside just 1.5 g of fat. It fits comfortably within strict carbohydrate limits.
Diets
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Macros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 92.0 kcal |
| Protein | 19.4 g |
| Fat | 1.5 g |
| Carbs | 0 g |
| Sugars | 0 g |
| Fiber | 0 g |
| Starch | 0 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.10 g |
| Monounsaturated | 0.20 g |
| Polyunsaturated | 0.30 g |
| Trans | 0 g |
| Omega-3 | 0.27 g |
| Omega-6 | 0.050 g |
| Cholesterol | 116 mg |
| Minerals | Amount |
|---|---|
| Calcium | 108 mg |
| Iron | 0.60 mg |
| Magnesium | 47.0 mg |
| Phosphorus | 197 mg |
| Potassium | 236 mg |
| Sodium | 534 mg |
| Zinc | 3.2 mg |
| Copper | 1.7 mg |
| Selenium | 74.0 mcg |
| Iodine | 387 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0.50 mcg |
| Vitamin E | 4.1 mg |
| Vitamin K | 0 mcg |
| Thiamin (B1) | 0 mg |
| Riboflavin (B2) | 0.050 mg |
| Niacin (B3) | 1.5 mg |
| Pantothenic acid (B5) | 1.6 mg |
| Vitamin B6 | 0.38 mg |
| Folate (B9) | 17.0 mcg |
| Vitamin B12 | 2.0 mcg |
| Choline | 80.9 mg |
