Lobster salad calories come to 340 for 1 cup (182 g) and 187 per 100 g of the ready-to-eat salad. The number to notice is where they come from: fat supplies 75% of the calories, while the lobster itself adds 18.7 g of protein per cup. The dressing does most of the work here.
340kcal
1 cup · 182 g, ready to eat
22%protein
18.7 gProtein
2 gCarbs
28 gFat
How to burn off 340 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ready to eat · per 182 g
Calories
340 kcal
Protein
18.7 g
Carbohydrate
2.2 g
Fat
28 g
Saturated fat
4.5 g
Cholesterol
155 mg
Sodium
925 mg
Potassium
342 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 salad: 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 (182 g)
340
18.7 g
2.2 g
28 g
925 mg
17%
Half cup (91 g)
170
9.4 g
1.1 g
14 g
462 mg
9%
100 g
187
10.3 g
1.2 g
15.4 g
508 mg
9%
3 × 1 cup (182 g)
1,021
56.2 g
2,774 mg
5 × 1 cup (182 g)
1,702
93.6 g
4,623 mg
One cup is a 340-calorie portion, half a cup is 170
Lobster salad is dense for something that looks light. A full cup (182 g) carries 340 calories, about 17% of a 2000-calorie daily value. Drop to a half cup (91 g) and you land at 170 calories, or 9% of the day. That half cup is the portion most people actually spoon onto a roll or a bed of greens.
The total climbs fast when the bowl is shared loosely. Two cups (364 g) reach 681 calories and three cups (546 g) hit 1,021. At a party spread, five cups (910 g) add up to 1,702 calories, which is why a serving spoon matters more than the recipe.
Protein scales along with it. One cup gives 18.7 g, 37% of the daily value, and two cups give 37.5 g. The catch is that every gram of protein arrives with a larger load of fat, so more salad is never a lean way to chase protein.
Fat supplies three quarters of the calories
The calorie split is lopsided: 75% fat, 22% protein and just 3% carbohydrate. Per 100 g that works out to 15.4 g of fat, 10.3 g of protein and 1.2 g of carbs. In a full cup the fat reaches 28 g, against a daily value of 78 g.
Compare that with plain lobster tail, which has 1 g of fat and 20.9 g of protein per 100 g at only 97 calories. The lobster is not the source of the fat. The creamy binder is, and it roughly doubles the calories while cutting the protein share.
On the plus side, carbs and sugar barely register. A cup holds 2.2 g of carbs and 1 g of sugar, with 0.7 g of fiber. If you count carbs, lobster salad fits easily; if you count calories, the fat is what you are counting.
Sodium is the row to watch
Lobster salad carries 508 mg of sodium per 100 g. One cup delivers 925 mg, which is 40% of the 2300 mg daily value in a single scoop. Even the half cup brings 462 mg, or 20% of the day.
Portions push this harder than they push calories. Two cups reach 1,849 mg of sodium, and three cups hit 2,774 mg, past the full daily value before any bread, chips or pickles join the plate. Seafood is naturally salty, and lobster tail alone has 535 mg per 100 g, so this is not only a dressing issue.
Saturated fat and cholesterol are more moderate. Per 100 g there are 2.5 g of saturated fat against a 20 g daily value and 85 mg of cholesterol against 300 mg. If you watch sodium, the serving size is the lever that matters most.
Treat it as the rich part of the plate
Because almost all of its calories come from fat, lobster salad pairs best with foods that bring volume and fiber instead of more richness. Crisp lettuce, cucumber, tomato or a side of raw vegetables stretch a half cup into a full meal without adding much to the 170-calorie base.
A buttered roll turns the same scoop into something much heavier, so if you want the classic sandwich, a half cup is a sensible filling. Skip extra mayo on the bread; the salad already has plenty. Salty sides like chips push the sodium past what the salad already supplies.
Store-bought versions, such as Target Sweet Chili Lobster Salad, can differ from homemade, so check the label against these numbers. If you want a quick log, BodyPal can record lobster salad from a photo of your plate.
How does lobster salad compare?
Here is how lobster salad stacks up against crab salad, lobster tail and lobster bisque, per 100 g and per usual serving.
Verdict: For weight loss pick lobster tail: 97 calories and 20.9 g of protein per 100 g beats lobster salad's 187 calories and 10.3 g on every count. Crab salad is a near twin at 188 calories per 100 g, so choose between them on taste, and treat lobster bisque at 191 calories per cup as the lighter way to get lobster flavor.
Most popular lobster salad brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Target Sweet Chili Lobster Salad1/2 cup · 100 g250 kcal
Store-made lobster salads use a richer dressing, so their label numbers run above the 187 calories per 100 g shown above. Source: manufacturer labels / USDA FoodData Central.
Lobster salad FAQs
How many calories are in lobster salad?
One cup (182 g) has 340 calories, and half a cup (91 g) has 170. Per 100 g lobster salad is 187 calories.
Is lobster salad good for weight loss?
A cup carries 340 calories and 28.0 g fat, most of it from the dressing. Half a cup keeps it to 170 calories and 14.0 g fat.
Lobster salad vs crab salad: which has more calories?
They are almost identical: 187 calories per 100 g for lobster salad and 188 for crab salad. Lobster salad has slightly more protein, 10.3 g per 100 g against 9.4 g.
How much protein is in lobster salad?
A cup has 18.7 g protein, which is 10.3 g per 100 g, next to 2.2 g carbs per cup.
How many calories are in half a cup of lobster salad?
Half a cup (91 g) of lobster salad has 170 calories, about 9% of the daily value. It also brings 9.4 g of protein, 14 g of fat and 462 mg of sodium.
How much sodium is in a cup of lobster salad?
One cup (182 g) of lobster salad contains 925 mg of sodium, 40% of the 2300 mg daily value. Per 100 g the figure is 508 mg, so portion size drives the total.
Is lobster salad low carb?
Yes. Lobster salad has 1.2 g of carbs per 100 g and 2.2 g in a full cup, with only 1 g of sugar. Carbs make up just 3% of its calories.
Does lobster salad have more calories than plain lobster?
Yes. Lobster salad has 187 calories per 100 g versus 97 for lobster tail. The salad also has 15.4 g of fat per 100 g, compared with 1 g in plain lobster tail.
How much fat is in lobster salad?
A cup of lobster salad has 28 g of fat, and 100 g has 15.4 g, including 2.5 g saturated. Fat accounts for 75% of the salad's calories.
