Lobster: Lean Protein from the Sea

Lobster is a prized shellfish known for its sweet, delicate meat. Often steamed or grilled, it’s popular in coastal cuisines and celebratory meals.

Per 100 g cooked: ~**90–100 kcal**, **19 g protein**, **1–2 g fat** (including omega-3), very low carbs. Notable micronutrients: **vitamin B12**, **zinc**, **copper**, **selenium**, **phosphorus**; contains dietary cholesterol.

- **High-quality protein** supports muscle repair and satiety. - **Omega-3 fats** contribute to heart and brain health. - **B12, zinc and selenium** support immunity and energy metabolism. - **Low fat and carbs** fit into high-protein and low-carb plans.

- **Shellfish allergy** risk for susceptible individuals. - **Dietary cholesterol** — choose balanced portions if monitoring lipids. - **Sodium** may be high in salted or processed products; check labels. - Sustainability varies by fishery — prefer responsibly sourced lobster.

- Steam or grill and serve with lemon and herbs. - Fold into light **lobster salad** with yogurt or olive-oil mayo. - Add to pasta or grain bowls; reserve shells for a flavorful stock.

Chill cooked lobster quickly and refrigerate; use within 1–2 days. Keep raw lobster cold and cook the same day for best quality.