Every 100 kcal of lobster brings 21.3 g of protein. On that measure it ranks 18th of the 121 seafood in this database and 24th of all 796 foods on the site. Measured by weight instead, its 19 g per 100 g ranks 90th in its group.
About 85% of the calories in lobster come from protein, which makes it extremely protein-dense - close to the practical ceiling for a whole food. Foods in this band are the ones that let you raise your protein intake without raising your calorie intake much at all.
Weight for weight, lobster has 22.1 g of protein for each gram of fat (19 g against 0.86 g per 100 g).
Set against abalone, another seafood entry in the database, a serving carries about 0.5 g less protein (abalone has 16.7 g per 3 oz fried).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving quoted here is measured by weight at 85 g, and it covers about 32% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of lobster
Protein and calories in Lobster for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
19 g
89 kcal
3 oz cooked (serving used here)
85 g
16.2 g
76 kcal
1 cup
145 g
27.6 g
129 kcal
Portion weights are the household measures listed on the USDA record; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in lobster
The nine essential amino acids in Lobster, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
1.38 g
1.17 g
73
lysine
1.43 g
1.22 g
75
valine
0.852 g
0.72 g
45
isoleucine
0.832 g
0.71 g
44
threonine
0.753 g
0.64 g
40
phenylalanine
0.782 g
0.66 g
41
methionine
0.475 g
0.4 g
25
histidine
0.475 g
0.4 g
25
tryptophan
0.248 g
0.21 g
13
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other seafood by protein per calorie
Swap for more protein per calorie
Skipjack tuna - 21.4 g per 100 kcal, 24 g per 3 oz cooked
Orange roughy - 21.5 g per 100 kcal, 19.2 g per 3 oz cooked
Blue crab - 21.6 g per 100 kcal, 15.2 g per 3 oz cooked
Closest in protein per calorie
Yellow perch - 21.3 g per 100 kcal, 21.2 g per 3 oz cooked
Alaska pollock - 21.2 g per 100 kcal, 20 g per 3 oz cooked
19 g. The 3 oz cooked serving used on this page weighs 85 g and so carries 16.2 g.
How much protein do you get per 100 calories of lobster?
21.3 g. That figure divides its 19 g of protein per 100 g by its 89 kcal per 100 g, so it does not depend on serving size.
Is the protein in lobster complete?
Yes. The protein in lobster supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of lobster?
About 32%. One 3 oz cooked serving has 16.2 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #174209 (Crustaceans, lobster, northern, cooked, moist heat), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.