Is Lobster Healthy? 3 Health Benefits Of This Delicious Shellfish

Lobster is a part of the shellfish family. It is also included in fine dining as it makes the spread lavish. The meat of the lobster is either steamed or boiled and then paired with some nutritious and delicious side of carbohydrates. But have you ever thought about what nutrition does this delicacy add to your health? Well, this question will be answered in this article. 


The following nutrition of lobster is given by USDA, United States Department of Agriculture. The lobster nutrition database is provided based on one cup or 145 grams of cooked lobster: 

  • Calories: 129
  • Protein: 27.55 grams
  • Fat: 1.25 grams
  • Carbohydrates: 0 grams
  • Vitamin A: 3% of daily intake
  • Iron: 3% of daily intake
  • Calcium: 9% of daily intake

Additionally, lobster is also filled with selenium, copper, zinc, phosphorus, magnesium, vitamin B12, vitamin E, and omega-3 fatty acids

To your surprise, it also contains some amounts of cholesterol, the good ones. Not all the foods that contain cholesterol are harmful, some can benefit your health too. In this case, lobster is the carrier of good cholesterol.

Moreover, lobster does not contain any saturated fats. Saturated fats when consumed tend to increase the level of bad cholesterol levels. Whereas polyunsaturated fats, present in lobster, tend to decrease the bad cholesterol levels thus, lowering the risk of heart diseases and stroke. 

Health benefits of lobster

Lobster Nutrition

Lobster, if consumed, will benefit you with the following health benefits: 

  1. Helps in lowering the risk of thyroid diseases

Lobster comprises a component known as selenium. This element has the qualities to support healthy thyroid functioning. It acts as an antioxidant that helps the thyroid to absorb and metabolize specific hormones. 

A study was conducted regarding the relationship between lobster and thyroid diseases. It was concluded that people with a thyroid condition who were deficient in selenium, were benefited after consuming lobster meat.

 The selenium extracted from the meat made up the deficiency, hence giving rise to an improved thyroid condition. Additionally, it also showed better general wellbeing and enhanced mood in people involved in the study. 

  1. Helps with anemia

One suffers from anemia when one has a lack of red blood cells in them. This results in improper blood circulation due to hemoglobin deficiency. It is also considered the result of copper deficiency as copper works with iron to produce red blood cells. 

Lobster is rich in copper and has some amounts of iron in it. The high copper content pairs with iron to increase the formation of red blood cells. Hence, resulting in proper blood circulation.

Thus, consuming lobster meat can highly benefit a person with anemia. 

  1. Benefits our mental health

The following information was gained by NIAAA, National Institute on Alcohol, Abuse, and alcoholism. The presence of omega-3 fatty acids, in a moderate amount, in the body helps in lowering aggression, impulsivity, and lingering depression in adults. All of the required nutrition can be found in lobsters. 

Additionally, the selenium present in the lobster helps in cutting down the ADHD or attention-deficit hyperactivity in children. Being selenium-deficient can make the child inculcate ADHD. 

Risks involved in consuming lobster 

Along with giving your health benefits, consuming lobster involves some risks too. Well, the intensity of the risk highly depends on the underlying health of the person consuming it. Below are given the possible risks related to lobster and how can you avoid making those mistakes:

Lobster Nutrition
  1. People with a history of shellfish allergies should avoid lobster. As shellfish are considered to be a common food allergen.
  1. Pregnant women should avoid foods that are potentially high in mercury. This can cause harm to the fetus. 
  1. Normal people should also limit the intake of lobster. Lobster contains a good amount of mercury in them so, limit your consumption less than 6 times a month. 
  1. Avoid buying lobster that smells overly fishy. 
  1. Lobster tends to spoil when exposed to warmer surrounding. To avoid this type of situation, pick up lobster at the end of your shopping. This will minimize exposure. 
  1. To buy a fresh lobster, always choose the one that has been stored below 40º Fahrenheit (F).
  1. Make sure you defrost the frozen lobster in the refrigerator itself. Defrosting it at room temperature can give rise to the formation of bacteria on the lobster. The internal temperature of the lobster during the commencement of the cooking process should be 145º Fahrenheit (F).

Ways to include lobster in your diet

For many, lobster is an expensive and decadent treat. To taste the best of lobster, eating a live-cooked one is the best way. 

Tips to include lobster in your balanced diet:

  1. Lobster is easy and quick to be used as a protein source in your meal. 
  2. Adding lobster to pasta and rice plates will keep you fuller for a long period. 
  3. Add minced lobster meat to your salad. This will make your meal vitamin and protein-rich.
  4. Make lobster patties and include them in your burgers or subs. 

Most of the diners serve lobster with a dressing of cheap butter. Avoid eating the meat in this way as it is low in quality. 

Squeezing a fresh lime over the lobster meat will make it even more delicious as well as aid digestion. The 2 most renowned lobster dishes are:

  1. Grilled California avocado and drunken lobster salad
  2. Lobster and tarragon risotto 

Lastly, numerous studies have been done to prove the fact that consuming seafood, such as lobster, lowers the risk of getting obese, diabetes, and heart diseases. Moreover, lobster increases the level of good cholesterol in the body. 

Fish and shellfish, including lobster, are popular as they contain significant amounts of omega-3 fatty acids. These stand out as very few foods have this quality. Even three ounces of wild spiny lobster is said to provide you with 200 to 500 milligrams of omega-3 fatty acids. 

Though it does not contain such a high level of good fats as compared to other seafood, Lobster forms an important source of essential fatty acids! 

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