Calories in boiled lobster: 103 kcal per 100 g

What’s in a 140 g fillet

More than half of a fillet is water, which is why the calories stay low. What is left is mostly protein.

2.2 gFat

30.9 gProtein

104 gWater

2.8 gMinerals and the rest

2.2 gFat
30.9 gProtein
104 gWater
2.8 gMinerals and the rest

Below average for fish and seafood

Lobster is 103 kcal per 100 g. The 170 fish and seafood in this database average 138.

Lobster103

Fish and seafood average138

Low in fat

1.6 g of fat per 100 g; the UK “low fat” line is 3 g.

Fat, per fillet2.2 g

Saturates, per fillet0.28 g

Vitamins and minerals in lobster

Seven of the 20 reach the “high in” level, led by copper.

189 %

Copper

1.9 mg in a 140 g fillet

9th of 159 fish and seafood

Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.

Vitamin B120.0042 mg168 %

Selenium0.0756 mg137 %

Iodine0.14 mg93 %

Chloride742 mg93 %

Phosphorus364 mg52 %

Also high in

Niacin

A source of

Only a trace

Vitamin A
Vitamin D
Vitamin C

Show all 20 with amounts

Copper1.9 mg, 189 %

Vitamin B120.0042 mg, 168 %

Selenium0.0756 mg, 137 %

Iodine0.14 mg, 93 %

Chloride742 mg, 93 %

Phosphorus364 mg, 52 %

Niacin (vitamin B3)7.8 mg, 49 %

Zinc3.5 mg, 35 %

Pantothenic acid (vitamin B5)1.4 mg, 23 %

Biotin0.0098 mg, 20 %

Potassium364 mg, 18 %

Vitamin E2.1 mg, 17 %

Magnesium47.6 mg, 13 %

Calcium86.8 mg, 11 %

Thiamin (vitamin B1)0.11 mg, 10 %

Vitamin B60.11 mg, 8 %

Iron1.1 mg, 8 %

Folate0.0126 mg, 6.3 %

Riboflavin (vitamin B2)0.07 mg, 5 %

Manganese0.04 mg, 2.1 %

Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.

What lobster doesn’t give you. And where to find it.

No recorded vitamin D, vitamin C or vitamin A.

Vitamin D

Tracein lobster

Find it inBloater, grilled500 % per 100 g

Vitamin C

Tracein lobster

Find it inCherries, West Indian2150 % per 100 g

Vitamin A

Tracein lobster

Find it inLiver, calf, fried3152 % per 100 g

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Made in Cambridgeshire

Made in the UK since 1998, with every nutrient and its declared amount listed on the label.

Lobster against other fish and seafood

Per 100 g, shrimps (boiled) has the most copper in this comparison, followed by crab (purchased cooked).

1.9mg

1.7mg

1.5mg

1.4mg

1mg

0.6mg

Shrimps, boiled+0.6 mg

Crab, purchased cooked+0.4 mg

Prawns, standard, dried+0.2 mg

Lobster, boiledthis page

Squid, raw−0.4 mg

Cuttlefish, raw−0.8 mg

All values per 100 g, from the same dataset. Differences are against lobster.

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Questions about lobster

Four questions chosen by the facts above, so every food answers differently.

How many calories are in a portion of lobster?

A typical portion (140 g, one fillet) gives 144 kcal. Per 100 g the figure is 103 kcal.

Is lobster high in copper?

Yes. Lobster, boiled has 1.4 mg copper per 100 g, 135 % of the NRV, above the 30 % threshold for a “high in” claim.

Which vitamins and minerals does lobster have most of?

By share of the daily reference intake: copper (1.4 mg, 135 %), vitamin B12 (0.003 mg, 120 %) and selenium (0.054 mg, 98 %) per 100 g.

Is lobster a good source of protein?

Lobster, boiled has 22.1 g protein per 100 g, 86 % of the energy, which meets the UK threshold for “high protein”.

How these numbers were made

Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 16-332, Lobster, boiled, published by Public Health England under the Open Government Licence v3.0. Main data references: Fish and Fish Products Supplement, 1993; selenium calculated from raw (Analysis of foods for Selenium 1994). Values are per 100 g of the edible part; a fillet is 140 g, one fillet, the usual UK portion for fish and seafood. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 170 fish and seafood kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample, and where no illustration of the exact food exists the nearest one is shown (here: Lobster). Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.