Fish and seafood
How much protein is in lobster?
Three ounces of cooked lobster has about 16 g of protein.
That's 19 g of protein per 100 g, or 21 g for every 100 calories.
Protein per serving
| Serving | Weight | Protein | Calories |
|---|---|---|---|
| 3 oz | 85 g | 16 g | 76 |
| 1 cup | 145 g | 28 g | 129 |
| 100 g | 100 g | 19 g | 89 |
How lobster compares
Other fish and seafood, ranked by how much protein you get per 100 calories.
| Food | Protein per 100 g | Protein per 100 calories |
|---|---|---|
| Shrimpcooked | 24 g | 24 g |
| Canned tunalight, in water, drained | 19 g | 23 g |
| Tuna steakyellowfin, cooked | 29 g | 23 g |
| CodAtlantic, cooked | 23 g | 22 g |
| Tilapiacooked | 26 g | 21 g |
| Halibutcooked | 23 g | 20 g |
| CrabAlaska king, cooked | 19 g | 20 g |
| Scallopssteamed | 21 g | 19 g |
| Canned salmonpink, drained | 23 g | 17 g |
| Rainbow troutfarmed, cooked | 24 g | 14 g |
| Catfishfarmed, cooked | 18 g | 13 g |
| Sardinescanned in oil, drained | 25 g | 12 g |
| SalmonAtlantic, farmed, cooked | 22 g | 11 g |
| MackerelAtlantic, cooked | 24 g | 9.1 g |
How it fits into a meal
For building muscle, Schoenfeld and Aragon's 2018 review of the research suggests about 0.4 g of protein per kilogram of body weight at each meal, spread over at least four meals a day. At 170 lb (77 kg), that's about 31 g a meal. Three ounces of cooked lobster covers about 53% of that.
Work out your own daily and per-meal target with the protein calculator.
Nutrition data: USDA FoodData Central ("Crustaceans, lobster, northern, cooked, moist heat", FDC ID 174209). Actual values vary by brand, recipe and cooking method, so treat these numbers as close estimates.