Lobster Health Benefits

Lobster is the common name given to a variety of crustacean species that have long antennae and fan-shaped feet in common and can grow to a reasonably large size, weighing in excess of 1 kg.

These seafood originates from the North Atlantic, where they are quite popular, but the lobster is exported to various places in the world where it is considered a luxury food. Delicious and present in many chic dishes, its meat comes at a very high price.

Like the vast majority of fish and seafood, lobster has white meat, considered healthier than red meat. Rich in proteins and minerals, lobster meat has beneficial nutrients for the body.


Despite all the benefits of lobster, in terms of calories, lobster has 112 kcal per 100 grams of raw food. Among the seafood, it is the champion in calories, followed by crab shrimp. Therefore, if consumed in excess, lobster is fattening.


Lobster, among seafood, is one of the foods that have the most calories: 112 calories in 100 grams. Even so, they are fewer calories than the same serving of red meat.

Lobster meat is rich in minerals such as calcium, potassium, magnesium and iron, which are beneficial for many functions of the body. It also has vitamin A, C, and complex B. For every 100 grams of lobster meat, we have: 1.9 grams of total fat; 0.3 g saturated fats; 0.8g polyunsaturated; 0.4g monounsaturated; 90mg cholesterol; 227mg of sodium; 208mg of potassium; 63mg of calcium; 1.4 mg of iron; 51mg of magnesium; 20 IU of Vitamin A; 2.1 mg vitamin C; 0.2 mg vitamin B6; 4 µg vitamin B12; 3.1g of carbohydrate and 26g of protein.


  • Beneficial for the heart : lobster, like some fish and seafood, has large amounts of omega 3 and omega 6, which help regulate cholesterol and prevent inflammation and atherosclerosis.
  • Beneficial for the Nervous System : Lobsters have B-complex vitamins, especially vitamin B12, which is directly related to maintaining nerve integrity and keeping your nervous system functioning properly.
  • It can help with weight loss : lobster meat has a high protein content and low fat content when compared to red meat, so its moderate consumption can help with weight loss, as it satisfies and provides beneficial nutrients for the body and for building tissues like muscles.
  • Beneficial for muscles and energy production : lobster is a source of protein and provides amino acids to repair it and build new tissue. To ensure muscle growth, protein intake is necessary. Protein can also give us an energy boost and provide an extra dose of energy.
  • Beneficial for bone health : lobster has calcium and phosphorus, essential minerals for healthy bones and teeth. Lobster consumption helps prevent problems such as osteoporosis and weak bones due to old age.

Despite all these benefits, if consumed in excess, lobster is bad for you. Although it has little fat, lobster, like shrimp and oysters, it is rich in cholesterol and people who already have high cholesterol levels should avoid their consumption. The recommendation is to limit the consumption of these seafood to about 100 grams twice a week.

Another point that can be harmful is that 2 to 5% of the population is allergic to shrimp and other seafood. This type of allergy is one of the most common. If that’s not your case, just don’t overdo it and benefit from the lobster consumption.


Very delicious and nutritious, the idea of ​​preparing and eating lobster may seem intimidating to some people, but actually its preparation isn’t much of a mystery. There are several ways to prepare lobster , and the most popular and simple is boiled.

Unlike many other types of meat, lobster is not treated before cooking. The correct thing is to place it whole in a pan of water and the cooking time is fast, about 10 minutes for 1 kilo of lobster.

A tip to have a softer meat is, before cooking, put a toothpick barbecue that goes through the entire animal, this way, the syrup does not warp and becomes soft. When preparing the whole lobster, the parts that are consumed the most are the syrup and the claws, but some people also eat the other parts.

Here’s a delicious, nutritious and super easy-to-prepare lobster recipe.


Ingredients :

  • 1 lobster tail weighing approximately 300g
  • 3 cloves of garlic
  • 1 teaspoon of salt
  • olive oil
  • 1 lemon to wash the lobster
  • 1 shallow dessert spoon of chopped parsley
  • 1 tablespoon of salted butter

Preparation method:

Clean the lobster by removing the gut from the tail and the cartilage from the belly. Add are already sold without the gut. Place lobster tail in lemon water to rinse for 5 minutes. After that time, remove the lobster, let it drain and dry it with a paper towel. Stick a barbecue stick from end to end in the tail so that it stays straight.

In a pan, put the olive oil, two whole and peeled garlic cloves, salt and wait for it to heat up. With the hot oil, place the lobster tail with the skin down until the skin turns red. Turn the meat over, wait about 2 minutes, then turn the meat over again.

Squeeze 1 clove of garlic and 1 tablespoon of butter and place in a pan over low heat. Add the parsley and set aside. This is the sauce that you will shower the lobster with.

Remove the lobster from the heat, drizzle with the sauce prepared previously and serve.


Now that you’ve seen that preparing lobster is not much of a mystery, let’s figure out how to eat lobster, and here the tip is to know the tools and use your hands.

When we order a whole lobster at the restaurant, it is served with a few tools to make it easier to eat: a lobster claw cracker, which is similar to a nut cracker that is used to break the hard lobster shell and reach its meat; the small metal fork used to remove meat from the animal’s crevices; a dish to store the pieces of lobster shell and handkerchiefs so you can clean your fingers after a meal.

To start eating the lobster, first twist and remove the claws. Pulling them down, break the claws at the joints and use the breaker to reach the meat and eat it with the aid of your fork.

Cut off the tail and pull the husk to reach the large piece of meat on it. Discard all pieces of husk and gristle in the meal. When removing the claws, tails and legs, make cuts on the underside of the lobster’s body and remove the shell to reach the meat in that area.

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Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

Robert Asprin

Robert Asprin, APD is a non-dieting Accredited Practicing Dietitian passionate about inspiring positive changes in eating and lifestyle behaviors to help improve health while nurturing relationships with food and body.

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