Is Lobster Healthy? Here's What a Dietitian Says

If you've ever vacationed (or lived) in New England, lobster is likely something you've sought for that quintessential summer meal. Whether you serve it up as a traditional lobster dinner of steamed lobster with butter, steamers, corn and coleslaw or enjoy a lobster roll by the beach, lobster probably feels like a true indulgence. There's really nothing like that sweet and buttery bite of lobster, however you like to eat it. If you're wondering if this "treat" meal is actually good for you, we're breaking down everything you need to know about this delicacy.

Lobster Nutrition Facts

Here are the nutrition facts for 3 ounces of cooked lobster meat:

• Calories: 76
• Carbohydrates: 0g
• Fiber: 0g
• Sugar: 0g
• Protein: 16g
• Total fat: 0.7g
• Saturated fat: 0.2g
• Sodium: 413mg
• Cholesterol: 124mg

Health Benefits of Lobster

"Lobster provides a great source of protein, is low in saturated fat and is rich in vitamins and minerals, including vitamin B12, copper, zinc, selenium and iodine. Lobster even contains a small, but not negligible, amount of heart and brain health promoting omega-3 fatty acids," says registered dietitian nutritionist Jenny Shea Rawn M.S., M.P.H., RD, content creator and seafood lover.

Lobster offers similar benefits to other shellfish in that it's a lean protein that provides many important nutrients that can boost health. It has more EPA and DHA—two omega-3 fatty acids linked to a slew of health benefits—than other shellfish like shrimp and crab, though it doesn't quite measure up in that department to fattier fish like salmon and tuna. That's why "it's always best to choose a variety of different kinds of seafood (and foods, in general) throughout your week to ensure you're getting a range of nutrients," notes Rawn.

One slight drawback to lobster—along with some other shellfish—is that it's relatively high in sodium compared to other protein-rich foods, containing just under 20% of the daily recommended maximum (2,300 mg for healthy people) in a 3-ounce portion. So, if you're eating lobster, be mindful of other sources of sodium at the meal and other meals you eat that day.

It May Support Brain Health

Lobster is a good source of choline, with 80 milligrams per 3 ounces of cooked meat, which is about 15% of the Adequate Intake (AI) level for men and 20% of the AI for women. Choline is important for brain function and may play a role in cognition. According to a Nutrients study published in 2019, choline plays an important role in a baby's brain development, making it an important nutrient for pregnant and breastfeeding women to consume. The omega-3 content in lobster may also contribute to its brain-boosting benefits. Omega-3 fats are known to play an important role in a healthy brain, according to a 2022 study in Neurology.

It Can Support a Healthy Immune System

A 3-ounce cooked serving of lobster contains 30% to 40% of the daily recommended allowance (RDA) of zinc, making it an excellent source of this mineral. Zinc is a major player in your immune system, helping to fight infections and heal wounds. While zinc deficiency is not common in the United States, consuming enough from food can help keep you healthy year-round.

It Can Support Thyroid Function

Lobster is rich in both selenium and iodine, two nutrients that are linked to a healthy thyroid. Your thyroid plays an important role in metabolism, body temperature regulation, growth and development, and proper hormone regulation, among other bodily functions. Keeping your thyroid happy and healthy is incredibly important to your overall health and how you feel on a daily basis.

What About the Cholesterol in Lobster?

Lobster is considered a high-cholesterol food with 124 mg per 3 ounces of cooked meat. This amount was once considered to be almost half of the recommended daily limit for healthy people and almost two-thirds of the limit for someone at risk for heart disease. This was because it was thought that consuming too much dietary cholesterol could increase the risk for cardiovascular disease.

"However, the cholesterol from the food we eat, including lobster, has much less of an effect on blood cholesterol than we originally thought (for most healthy people). The type of fat we eat (saturated, trans and unsaturated fats) has a larger impact on blood cholesterol," says Rawn. In fact, in 2015, the U.S. Department of Agriculture (USDA) removed the recommendation to limit dietary cholesterol to 300 mg from the Dietary Guidelines for Americans based on evidence that dietary cholesterol is not well linked to increased risk for cardiovascular disease. Instead, the guidelines suggest focusing on limiting saturated fat intake and removing trans fats from the diet, while also limiting total fat and making most of it the unsaturated kind.

While many high-cholesterol foods like certain cuts of red meat and some dairy products are also high in saturated fat—and therefore should still be limited—lobster and other shellfish like shrimp contain very little saturated fat and are a good source of protein for many.

Some people may be "hyper-responders" to dietary cholesterol, meaning that consuming cholesterol from foods like shellfish and eggs does increase blood cholesterol levels, as well as LDL ("bad") cholesterol, which may increase the risk for cardiovascular disease. However, it's likely that some dietary cholesterol is not problematic among hyper-responders. Speak with your doctor if you think you might be a hyper-responder.

The Best Ways to Serve Lobster

While lobster itself is a nutritious, lean protein, how it's served can make a big difference in the overall healthfulness of a meal. The two most traditional ways to serve it—as a lobster roll mixed with either butter or mayonnaise or steamed with melted butter for dipping—tend to add total and saturated fat to the meal, which we want to enjoy in moderation. "Neither of these meals are considered 'healthy,' but both are packed with flavor, satisfaction and, perhaps most importantly, comfort and nostalgia. Neither a lobster dinner nor a lobster roll would be the same without butter," says Rawn.

"If you are eating lobster a few times a year, like most people do, eat (and enjoy!) the lobster how you'd like and adjust your other meals during that day accordingly. If you have specific dietary restrictions for health reasons, obviously keep that in mind when choosing your lobster meal. And you can absolutely make your lobster dinner or lobster roll healthier by going easy on the butter, opting for a whole grain roll for the lobster roll, and packing the rest of your plate with veggies if they're offered (instead of fries)," recommends Rawn.

If lobster makes a more regular appearance on your table, consider pairing it with other nutrient-rich ingredients. "There are tons of ways to incorporate lobster in a healthy meal paired with veggies and fruit, healthy fats like olive oil or avocado, and whole grains," says Rawn. Try cooking it up with an abundance of vegetables (such as our Lobster, Ginger and Scallion Stir-Fry) or making lobster tacos with sliced avocado and a fresh citrus slaw.

The Bottom Line

"For most of us, there's no reason to limit lobster consumption unless you have a shellfish allergy, sensitivity or have been advised by your health care provider to limit consumption," says Rawn. In fact, lobster can add important nutrients to your diet while you enjoy an incredibly satisfying and tasty meal.