Lobster Nutrition: Protein, B12, Selenium, Zinc & Omega-3s
Lobster Nutrition: Protein, B12, Selenium, Zinc & Omega-3s
Lobster is a lean shellfish that provides protein and several important micronutrients. Its exact nutrient profile varies by species, serving size, and preparation, so this guide focuses on what lobster contains rather than making disease-prevention claims.
Key Nutrients in Lobster
- Protein: lobster is a high-protein seafood and can contribute to daily protein intake.
- Vitamin B12: supports normal red blood cell formation and nervous-system function.
- Selenium: an essential trace mineral involved in antioxidant enzymes and thyroid hormone metabolism.
- Zinc: contributes to normal immune function and many enzyme processes.
- Copper and phosphorus: naturally present in lobster and involved in normal metabolic and structural functions.
- Omega-3 fatty acids: lobster contains EPA and DHA, though fatty fish such as salmon generally provide substantially more.
Calories, Fat, Cholesterol, and Sodium
Plain lobster meat is relatively low in total fat. Butter, cream sauces, salted cooking water, and prepared seafood dishes can change calories, saturated fat, and sodium considerably, so the preparation method matters as much as the lobster itself.
Lobster contains dietary cholesterol. People managing cholesterol, sodium, kidney disease, allergies, pregnancy-related diet questions, or other medical conditions should follow advice from their clinician or registered dietitian rather than relying on a general seafood article.
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Pregnancy and Lobster
Fully cooked lobster can be part of a varied seafood diet during pregnancy. Current FDA/EPA guidance groups seafood choices by mercury level and recommends eating a variety of lower-mercury seafood. Avoid raw or undercooked shellfish during pregnancy and follow current federal guidance for serving frequency and portion size.
Tomalley: Do Not Eat
The green tomalley is the lobster's hepatopancreas. Maine public-health guidance advises consumers not to eat lobster tomalley because it can accumulate contaminants and marine biotoxins. The advisory applies to the tomalley, not the lobster meat.
See the Maine Department of Marine Resources shellfish safety reminder and current FDA seafood guidance for the latest safety information.
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Simple Ways to Prepare Lobster
For a lighter preparation, steam, boil, grill, or broil lobster and use lemon, herbs, or a modest amount of butter. For complete cooking methods, use our How to Cook Lobster guide and Lobster Tail Cooking Guide.
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