Lobster meat calories come to 129 for 1 cup (145 g) of cooked meat and 89 per 100 g. Almost all of that energy is protein: 27.6 g per cup, or 55% of the daily value. The number that deserves your attention is sodium, at 705 mg per cup, 31% of the daily value.
129kcal
1 cup · 145 g, cooked, moist heat
91%protein
28 gProtein
0 gCarbs
1.2 gFat
How to burn off 129 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Cooked, moist heat · per 145 g
Calories
129 kcal
Protein
28 g
Carbohydrate
0 g
Fat
1.2 g
Saturated fat
0.3 g
Cholesterol
212 mg
Sodium
705 mg
Potassium
334 mg
Iron
0.4 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Lobster meat: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup (145 g)
129
27.6 g
0 g
1.2 g
705 mg
6%
3 oz portion (85 g)
76
16.2 g
0 g
0.7 g
413 mg
4%
100 g
89
19 g
0 g
0.9 g
486 mg
4%
3 × 1 cup (145 g)
387
82.7 g
2,114 mg
5 × 1 cup (145 g)
645
137.8 g
3,524 mg
A 3 oz portion is a 76-calorie serving
The default serving here is 1 cup (145 g) of picked meat, which lands at 129 calories. That is a generous pile, about what fills a hearty lobster roll or tops a big salad. A 3 oz portion (85 g) is closer to a typical plate share and comes to 76 calories, only 4% of the daily calorie value.
Because there is so little fat, the total moves in a straight line with weight and stays low. Two cups come to 258 calories with 55.1 g of protein. Three cups reach 387 calories, and even 5 cups, far more than most people eat in one sitting, total 645 calories.
Calories are rarely the problem with lobster. The catch is that sodium climbs just as steadily, and against its daily value it grows far faster than calories do. Weigh your portion once and the rest of the math is easy.
Nearly every calorie is protein
Of the calories in lobster meat, 91% come from protein and 9% from fat. Carbs sit at 0, and so do sugars and fiber. Per 100 g you get 19 g of protein, 0.9 g of fat and just 0.2 g of saturated fat.
That makes lobster one of the leanest proteins you can put on a plate. A cup supplies 27.6 g of protein for 129 calories, 55% of the daily value, while a 3 oz portion gives 16.2 g, or 32%. Fat per cup is only 1.2 g, so there is almost nothing besides protein to account for.
Two smaller rows round out the picture. Potassium comes in at 230 mg per 100 g. Cholesterol is 146 mg per 100 g, a figure worth knowing if you track that line on a label.
Sodium is the row to watch
Lobster meat carries 486 mg of sodium per 100 g, which is 21% of the daily value. A cup holds 705 mg, 31% of the daily value, while the same cup covers just 6% of daily calories. In daily-value terms, sodium outruns calories about five to one.
Stack portions and it adds up quickly. Two cups bring 1,409 mg, and 3 cups reach 2,114 mg, close to a full day's daily value from the meat alone. Five cups would hit 3,524 mg. A 3 oz portion keeps it to 413 mg, or 18%.
If you watch sodium, the lobster itself is only part of the story. Seasoned butter, mayo dressing in a roll, salted cooking water and a side of chips all push the number higher. Plain lemon and herbs add flavor without adding to that row.
The sides decide the final total
At 76 calories for a 3 oz portion, lobster leaves most of a meal's room for everything else. Drawn butter, a buttered toasted roll or a creamy dressing can easily outweigh the meat in calories, since the meat itself brings almost no fat. The lobster is lean; the plate often is not.
For a lighter meal, pair it with vegetables, a green salad or a simple grain side, and lean on lemon, herbs or a splash of vinegar for flavor. Low-sodium sides help balance the 413 mg already in a 3 oz portion. Because the meat has 0 g of carbs, a starch on the side is where any carbs in the meal will come from.
Packaged options such as Sea Best, Oyster Bay or Downeast knuckle-and-claw and all-leg packs work the same way in recipes. BodyPal can log lobster meat from a photo of your plate, so the portion you actually ate is the one that gets counted.
How does lobster meat compare?
Here is how lobster meat stacks up against crab meat, lobster tail and ground deer meat, per 100 g and per usual serving.
Verdict: For the fewest calories and less sodium, pick crab meat at 83 calories and 395 mg sodium per 100 g, versus 89 calories and 486 mg for lobster meat. For the most protein per 100 g, ground deer meat wins with 26.5 g, but at 187 calories it costs about 2.1 times the energy of lobster.
Most popular lobster meat brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Oyster Bay Lobster Meat2 oz · 56 g89 kcal
2Eagle Ridge Lobster Meat K&C3 oz · 84 g119 kcal
3Downeast Lobster Meat, All Leg4 oz · 113 g62 kcal
4Sea Best Lobster Meat, All Leg3 oz · 84 g119 kcal
5Sea Best K&C Lobster Meat3 oz · 84 g119 kcal
6Riverside Frozen Lobster Meat1/3 cup · 55 g82 kcal
These are raw or frozen lobster meat products sold by weight, so their calories differ from the cooked meat figure above. Source: manufacturer labels / USDA FoodData Central.
Lobster meat FAQs
How many calories are in lobster meat?
A cup of cooked lobster meat (145 g) is about 129 calories, or 76 calories for a 3 oz portion. Per 100 g it is 89 calories.
Is lobster meat good for weight loss?
Lobster meat is low in fat and high in protein: a 145 g cup has 129 calories, 1.2 g fat and 27.6 g protein.
Lobster meat vs lobster tail: which has fewer calories?
Lobster meat is 89 calories per 100 g, slightly fewer than lobster tail at 97 per 100 g, a difference of about 8 calories.
How much protein is in lobster meat?
A 3 oz portion of lobster meat has about 16.2 g of protein, and a cup has 27.6 g. Per 100 g that is 19 g of protein.
What are the nutrition facts for lobster meat per 100 g?
Per 100 g, cooked lobster meat has 89 calories, 19 g of protein, 0 g of carbs and 0.9 g of fat. It also carries 486 mg of sodium, 146 mg of cholesterol and 230 mg of potassium.
What are the macros in lobster meat?
Lobster meat gets 91% of its calories from protein, 9% from fat and 0% from carbs. One cup (145 g) gives 27.6 g of protein, 1.2 g of fat and 0 g of carbs for 129 calories.
Is lobster high in calories?
No. Lobster meat has 89 calories per 100 g and 76 in a 3 oz portion, about 4% of the daily calorie value. Butter, mayo and sauces are what turn lobster dishes into high-calorie meals.
How much sodium is in lobster meat?
Lobster meat has 486 mg of sodium per 100 g and 705 mg per cup, which is 31% of the daily value. A 3 oz portion has 413 mg, or 18% of the daily value.
