Lobster – The Health Benefits of this Popular Seafood

Lobster is a sort of shellfish that’s normally boiled or steamed. One can eat it as a principal meal, as a sandwich filler, or with wealthy dishes similar to spaghetti, mashed potatoes, and cobb salad. However, as a result of excessive expense of lobster, many people solely eat it on particular events.

Despite its desired standing, lobster was not at all times related to excessive costs. In the seventeenth century, colonists in Massachusetts noticed lobster shells as a logo of poverty and solely served lobster to their staff. In the Forties, canned lobster price 11 cents per pound.

Lobster is a excessive-protein meals that’s low in energy and fats. Also, lobster is excessive in omega-3 fatty acids and low in mercury. So, in phrases of secure, healthful seafood choices, it’s nice. The sole potential drawback is that lobster is wealthy in ldl cholesterol, which can also be a fantasy. However, this will not be at all times a difficulty until you’re weak to coronary heart illness. 

Nutritional Properties of Lobster

According to USDA, 100 g of cooked lobster contains-

  • Energy: 77 kcal
  • Water: 81 g
  • Protein: 16.5 g
  • Fat: 0.75 g
  • Cholesterol: 146 mg

Vitamins and Minerals

  • Calcium: 84 mg
  • Copper: 1.35 mg
  • Potassium: 200 mg
  • Magnesium: 38 mg
  • Phosphorus: 161 mg
  • Zinc: 3.53 mg
  • Sodium: 423 mg
  • Selenium: 63.6 µg

Nutrition Facts

Lobster is a excessive-high quality lean protein supply. Lobster, like different shellfish, is excessive in all important amino acids, that are the constructing blocks of protein. Furthermore, analysis suggests that prime-high quality protein diets suppress urge for food-stimulating hormones whereas boosting ranges of starvation-decreasing hormones.

As a consequence, consuming protein might help weight reduction by growing metabolism and reducing urge for food. Protein additionally aids within the development and restore of cells within the bones, muscle groups, pores and skin, hair, and nails.

Lobster is of course low in carbs, sugar, and dietary fibre. The majority of the fats in Lobster comes from polyunsaturated fat. Lobster is an effective supply of very important omega-3 fatty acids, which the physique can not produce.

The omega-3 fatty acids assist to scale back blood strain, the prevention of cardiac issues, and the upkeep of coronary heart rhythm. Lobster has a decrease focus of omega-3 fatty acids than different seafood, at 0.25 mg per 100 g.

Lobster has a low saturated fats content material by nature. Saturated fats-wealthy meals elevate blood levels of cholesterol, growing the danger of coronary heart illness and stroke. As a consequence, consuming low-saturated-fats meals similar to Lobster might help decrease that danger. The ldl cholesterol content material in Lobster is excessive.

According to a report, although dietary ldl cholesterol in Lobster is barely greater than the same old ldl cholesterol degree, it isn’t as dangerous to blood levels of cholesterol as saturated fat. Polyunsaturated fats-wealthy meals might help decrease ldl cholesterol and cut back the danger of stroke and coronary heart illness.

Lobster is excessive in copper and selenium. Copper aids in synthesising vitality and DNA, whereas selenium is an anticancer agent. Furthermore, selenium boosts immunity and protects towards neurodegenerative and autoimmune thyroid ailments.

In addition, lobsters’ composition of numerous nutritional vitamins and minerals similar to calcium, magnesium, phosphorus, potassium, zinc, selenium, choline, and vitamin E might present additional well being advantages.

The HealthifyMe Note

Lobster is a excessive-protein, low-fats seafood with many omega-3 fatty acids. When your physique processes proteins, it burns extra energy than when it processes carbohydrates and fat. It additionally consists of important nutritional vitamins and minerals for good well being. Lobster doesn’t comprise a considerable quantity of saturated fats. Since Lobster is a marine animal, it accommodates sodium and mercury. So, seek the advice of your physician earlier than consuming seafood, and analysis the kind and supply to study extra concerning the mercury focus.

Health Benefits of Lobster

Supports Better Immune Function

Lobster is excessive in zinc, a mineral that’s important for immunological operate, as per a examine. While extreme zinc deficiency induces immunological dysfunction, even gentle zinc deficiency decreases white blood cell growth and depresses immune responses.

Infection and pneumonia charges are higher when zinc ranges are low. A 1-cup portion of lobster accommodates over 6 milligrams of zinc, accounting for 67% of the day by day want for girls and 56% for males.

Lowers the Risk of Prostate Cancer

Higher seafood consumption, similar to lobster, is linked to a decreased danger of superior prostate most cancers, as per a Harvard examine. This benefit is as a result of of seafood’s excessive focus of omega-3 fatty acids, EPA and DHA. Because our our bodies can not generate omega-3s, we should eat them from fish, nuts, and seeds.

Lobster Promotes Healthy Pregnancy

Lobster is a superb supply of choline. Human research exhibit that pregnant ladies who ingest sufficient choline throughout their being pregnant enhance their kids’s reminiscence efficiency in the long term.

Several animal research have additionally confirmed the benefits of choline throughout being pregnant. So, 70.3 milligrams of choline is taken into account an applicable dose in the course of the second trimester of being pregnant, and 1 cup of lobster accommodates 26% of this quantity.

Reduces Cognitive Decline

Choline is important not only for pregnant girls but additionally for different older people. Choline consumption correlates with enhanced efficiency on verbal and visible reminiscence checks and fewer indicators of Alzheimer’s illness in older individuals, as per a examine.

DHA, additionally present in lobster, has been demonstrated to scale back cognitive deterioration. Eating lobster now and again might help older adults in sustaining their psychological sharpness as they age.

Lobster Helps in Thyroid Function

Selenium has exhibited properties that make it a vital part of thyroid operate, and it acts as an antioxidant and aids the thyroid in absorbing and metabolising hormones.

A meta-evaluation discovered that sufferers with thyroid sickness who’re selenium-poor profit from growing their selenium consumption, together with elevated common wellness, temper, and thyroid operate. Selenium is considerable in lobster.

Promotes Brain and Mental Health

One examine exhibits that copper deficiency may cause anaemia. Anaemia is a low blood iron degree; lobster accommodates copper that may assist elevate these ranges.

People can heal their anaemia, or no less than drastically ease their signs and enhance their iron ranges, by consuming lobster, which is excessive in copper.

Decreases Inflammation

The protein and wholesome fats composition of lobster might help cut back irritation within the physique. The omega-3 fatty acids in shellfish regulate levels of cholesterol and improve the molecules that defend the physique, often called prostaglandins. Those affected by arthritic signs might discover alleviation. As per a examine, mud lobsters might help in inflammatory linked illnesses.

The HealthifyMe Note

Lobster has a wealthy dietary profile that gives a number of well being advantages. Lobster vitamins might assist with coronary heart and mind well being, diabetes, and weight reduction. They may even help in reducing the danger of sure cancers. Lobster is a excessive-protein meals that aids digestion, regulates hormones, and aids cell formation throughout puberty. Furthermore, though Lobster features a lot of ldl cholesterol, dietary ldl cholesterol doesn’t seem to boost the danger of coronary heart illness. As a consequence, most individuals do not need to fret about this.

Recipes with Lobster

Lobster Malai Curry

Serves: 2 servings

Preparation time: 10 minutes

Cooking time: 2 hours 10 minutes


For the marination:

  • Lobster: 500 gms 
  • Coconut milk: 3 tbsp 
  • Salt: 1 pinch
  • Sugar: 1 pinch
  • Ginger paste: ½ tsp

For the curry:

  • Mustard oil: 1½ tbsp
  • Onion paste: 3 tsp 
  • Ginger paste: ½ tsp 
  • Garlic paste: ½ tsp
  • Green chilli paste: ¾ tsp 
  • Tomato puree: 3 tsp 
  • Cardamom: 1-2 pcs
  • Cinnamon sticks: 1-2 pcs
  • Cloves: 1-2 pcs
  • Coconut milk: 11-12 tbsp
  • Lobster inventory: 1 ladle 
  • Salt: in response to style

Method of Preparation

  • De-shell the lobster and put solely the shell right into a pot of boiling water to make inventory; let it simmer for no less than an hour.
  • Now devein the lobster meat and cube it into chew-measurement items.
  • Put the diced items in a bowl and marinate it with coconut milk, salt, sugar and ginger.
  • Mix properly and put it within the fridge for half an hour.
  • Heat oil in a vessel.
  • Add the onion paste, saute, after which add the ginger, garlic, and inexperienced chilli paste.
  • Cook until it turns into brown.
  • Add the tomato puree, and blend properly.
  • Then add the cardamom, cinnamon and cloves.
  • Stir properly. Reduce the flame and stir the coconut milk steadily so it doesn’t curdle.
  • Let this simmer for six-7 minutes, then add salt.
  • Now add the marinated lobster, and stir gently.
  • Finally, add the inventory and let the lobster prepare dinner for about 6-8 minutes or until the gravy turns into thick.
  • Serve sizzling with steamed rice.

Lobster with Spinach and Mushroom

Serves: 1 serving

Preparation time: 5 minutes

Cooking time: half-hour


  • Lobster: 1 computer
  • Olive oil: 1.5 tbsp 
  • Butter: 3 small cubes
  • Thyme stalks: 3-4 pcs
  • Pepper 
  • Salt: in response to style

For the Spinach and Mushrooms:

  • Baby spinach leaves: a small bunch 
  • Butter: 2 cubes 
  • Onion: 1-2 tsp (finely chopped)
  • Garlic: 1 tsp (finely chopped)
  • Mushrooms: 6-8 pcs
  • Pepper
  • Lemon: 1 computer (juiced)

Method of Preparation

  • Cut the lobster lengthwise into two halves and season it with salt and pepper.
  • Heat the olive oil in a pan and sear the lobster for 1 minute on either side.
  • Add the butter and thyme to the lobster and place the pan in a sizzling oven of 160 levels Celsius.
  • Put two cubes of butter, onions, garlic, and mushrooms in one other sizzling pan and saute for 1 minute.
  • Add the spinach and canopy the pan for 30 seconds.
  • Then season it with a touch of pepper and toss.
  • While plating, take away the thyme from the lobster.
  • On a plate, place the lobster, squeeze the lemon juice over and serve it sizzling with the spinach and mushroom.

Kholdaar Machli Biryani

Serves: 7-9 servings 

Preparation time: 10 minutes

Cooking Time: 40 minutes


  • Basmati rice: 1 kg 
  • Pure ghee: 150 gm 
  • Cumin seeds: 1 tsp 
  • Mace: 1 tsp 
  • Bay leaves: 2 pcs
  • Cinnamon sticks: 2 pcs
  • Black pepper: 1 tsp 
  • Green cardamom: 1/2 tsp 
  • Black cardamom: 2 pcs
  • Red chilli: 1 tsp (crushed)
  • Salt: in response to style
  • Onion: 1 computer (chopped)
  • Tomato: 1 computer (chopped)
  • Green chillies: 3 pcs (chopped)
  • Ginger: 1 tbsp (chopped)
  • Garlic: 1 tbsp (chopped)
  • Lobsters: 4 entire (small measurement, with head & tail)
  • Milk: 1 cup 
  • Saffron: 1 tsp 
  • Yoghurt: 1 cup 

Method of Preparation

  • Wash the rice. Add desi ghee and saute the spices with onion, tomato, inexperienced chillies, ginger and garlic in a brass pot. Add lobster meat.
  • Add approx 1 litre of water to the pot, then add milk.
  • Give it a boil, then add rice. Cook until water evaporates.
  • Add saffron and yoghurt, cowl with a lid, and prepare dinner it for 15-20 minutes. Allow cooking on sluggish warmth.
  • Serve sizzling.

Lobster Risotto

Serves: 2 servings

Preparation time: half-hour

Cooking time: half-hour


  • Lobster tail: 1 small (frozen)
  • Chicken inventory: 2 1/2 cups diminished-sodium 
  • Unsalted butter: 2 tbsp
  • Shallots: 2 small pcs
  • Arborio rice: 1/2 cup
  • Brandy: 3 tbsp
  • Parmesan cheese: 2 tbsp (freshly grated)
  • Fresh chives: 2 tbsp (chopped)
  • Kosher salt
  • Freshly floor black pepper

Method of Preparation

  • Heat a medium saucepan of salted water to boiling over medium-excessive warmth. Add a lobster tail and prepare dinner till the shell curls and the lobster meat turns white for 8 to 10 minutes. 
  • Drain and funky for quarter-hour. 
  • Using kitchen scissors, lower via the highest of the shell lengthwise. Remove lobster meat; slice crosswise into 1/2-inch items.
  • In a medium saucepan, warmth rooster inventory to boiling; hold sizzling over low warmth.
  • In a 2-1/2-quart saucepan, soften one tablespoon of the butter over medium warmth. Cook till butter begins to foam and turns brown for 1 to 1 1/2 minutes. 
  • Add shallots and prepare dinner, stirring till tender, for two to three minutes. 
  • Stir in rice till coated with butter. 
  • Add brandy and simmer, stirring, till nearly evaporated, about 1 minute. Add ¼ cup of inventory and stir till nearly fully absorbed about 1½ minutes.
  • Continue including inventory, ¼ cup at a time, stirring always and permitting every batch to soak up earlier than pouring within the subsequent. 
  • Cook till rice is tender however nonetheless agency to the chew for 15 to twenty minutes whole.
  • Remove from warmth; stir in Parmesan, remaining butter, and 1 1/2 teaspoon of the chives; season with salt and pepper to style.
  • Transfer risotto to 2 serving plates. Arrange reserved lobster on prime and garnish with remaining chives.


  • If arborio rice is unavailable, make the dish with some other rice.
  • Using brandy is non-compulsory.

Storage and Food Safety

  • Always hold uncooked meat from different meals and totally clear surfaces, arms, and utensils earlier than and after preparation. Frozen lobsters ought to be defrosted securely by sealing them and immersing them in chilly water or inserting them within the fridge.
  • If you purchase a dwell lobster, put together it the identical day.
  • Lobsters ought to be refrigerated in a sealed container after cooking and eaten inside 2–3 days.
  • Cooked, chosen lobster flesh will hold in a refrigerated moisture-proof bag for 3–4 days.
  • Before it’s secure to eat, the lobster should attain an inside temperature of 145 levels Fahrenheit for no less than 15 seconds.

Adverse Effects of Eating Lobster

High in Sodium

Lobsters and different shellfish comprise loads of sodium. Per 85 grams serving, lobster has roughly 13 milligrams of sodium. According to WHO, extreme sodium consumption can have a number of dangerous penalties, together with elevated blood strain and an elevated danger of stroke. Therefore, when cooking lobster or different seafood, attempt to preserve the salt to a minimal.


Allergies to shellfish (together with lobster, crab, and shrimp) are frequent, and Shellfish allergy symptoms have an effect on adults greater than kids; Shellfish allergy symptoms are distinct from finned fish allergy symptoms. Many individuals allergic to shellfish can nonetheless eat different kinds of seafood similar to oysters, clams, scallops, or mussels.

According to ACAAI, diarrhoea, vomiting, rashes, or swelling of the lips and tongue are all shellfish allergy signs. If you consider you might have a shellfish allergy, seek the advice of an allergist for testing.

Highly Perishable

Lobster is a extremely perishable merchandise that you have to maintain fastidiously to keep away from microbial infestation. Foodborne infections can happen in consequence of improper dealing with. However, consuming uncooked or undercooked lobster will increase the danger of contracting a foodborne illness.

Having the bacterium that contaminates lobster may cause diarrhoea, nausea, vomiting, fever, abdomen cramps, and complications. As a consequence, per a examine, it’s suggested to keep away from consuming uncooked lobster. Therefore, you need to train warning when dealing with lobsters.

Chance of Metal Contamination

Like different unique shellfish, lobsters is likely to be susceptible to environmental dangers similar to biotoxins, heavy metals, and chemical contaminants. Always use recent seafood from a dependable provider when cooking and preserving lobster and observe meals security necessities.

Heavy metallic consumption via meals might hurt your well being, and a examine exhibits its correlation to mind and kidney harm and cardiac issues in newborns.


The lobster is a protein-wealthy crustacean excessive in omega-3 fatty acids, nutritional vitamins, and minerals. Also, together with it in your food plan might help weight discount and psychological well being, in addition to reduce the danger of coronary heart illness and most cancers.

Lobsters, however, are extremely allergenic, and so they may doubtlessly get polluted with pathogenic micro organism or heavy metals. Therefore, extra delicate people, similar to pregnant ladies, ought to cut back their consumption. To keep away from bacterial an infection, solely eat recent and totally cooked lobsters.

Frequently Asked Questions (FAQs)

Q. Is lobster as wholesome as fish?

A. Lobsters and different crustaceans like shrimp and crab all comprise greater protein content material than finfish, that are typically referred to as fish. Lobsters even have zinc, selenium, omega-3, choline and wholesome fats, all of which have well being advantages.

Q. Is lobster more healthy than rooster?

A. According to USDA Food knowledge, lobster has extra protein and carbohydrates than rooster. Chicken additionally has fat- monounsaturated, polyunsaturated and saturated fats. Apart from monounsaturated fats different fat usually are not there in lobster. Moreover, monounsaturated fats is there in lobster at a meagre amount of 1 g for 200 g of lobster. Apart from that, lobster has extra vitamin E, choline and vitamin A, whereas rooster is a superb supply of niacin. 

Q. Is lobster more healthy than shrimp?

A. As per given knowledge in USDA, shrimp has extra protein and fewer fats than lobster. Also, lobster has fewer energy than shrimp. For instance, 200 g of shrimp can provide you 85 energy, whereas lobster can present 77 energy. Calcium and sodium are in excessive portions in lobster. However, omega-3 is extremely out there in shrimp, crab and crayfish reasonably than lobster.

Q. Is lobster excessive in ldl cholesterol?

A. Lobsters are excessive in HDL, generally often called “good” ldl cholesterol. Shellfish, similar to lobster and king crab, don’t have any extra ldl cholesterol — and in lots of instances, lower than skinless chicken rooster and lean beef (round 60 mg per 85 g serving). In addition, shellfish have the bottom fats content material of any shellfish, significantly lobster, which has lower than a gram of fats in three-ounce (85 g).

Q. Can you eat lobster day-after-day?

A. Lobster is a excessive-protein meals that accommodates numerous nutritional vitamins and minerals. And as a result of it’s low in saturated fats and dangerous ldl cholesterol, chances are you’ll eat it as much as two or 3 times every week in case your price range permits.

Q. Is lobster a wholesome meals?

A. The lobster is a excessive-protein crustacean that can also be considerable in omega-3 fatty acids, nutritional vitamins, and minerals. It additionally has considerably much less fats and dangerous ldl cholesterol. Therefore, its inclusion in your food plan might assist with weight reduction and psychological wellness and cut back the danger of coronary heart illness and most cancers.

Q. Is lobster inflammatory?

A. Lobster is low in fats; nonetheless, the fats it does comprise is ‘healthy’ fats. It will help in decreasing irritation within the physique and creating prostaglandins, appropriate for individuals affected by ailments from arthritis to circulation points.

Q. When must you not eat lobster?

A. If you might have a shellfish allergy, keep away from consuming lobster. Lobster has a substantial quantity of mercury and doesn’t eat it greater than six occasions monthly. Women, specifically, ought to restrict their consumption of presumably excessive-mercury meals throughout being pregnant.

Q. What occurs when you eat an excessive amount of lobster?

A. Normally, lobster costs are means too excessive that folks cannot usually eat it repeatedly. Even if somebody consumes two to a few servings every week, as per nutritionists, it’s acceptable for the physique as lobster has many well being advantages and fewer mercury, fats and ldl cholesterol. If you might have allergy symptoms to seafood or shellfish, chances are you’ll begin exhibiting signs. In that case, take your prescribed drugs or instantly see a health care provider and observe all the rules whereas shopping for and storing lobster.

Q. Is lobster good for kidneys?

A. To have a wholesome kidney food plan, you need to eat decrease phosphorus meals. Lobster has 185 mg phosphorus in 100 g serving. Also, it’s wealthy in protein, omega-3 fatty acids and fewer ldl cholesterol which can provide you an excellent renal food plan. Be cautious of metallic contamination in shellfish and different seafood since heavy metallic ingestion via meals could also be damaging to your well being. It can result in kidney and mind harm.

Q. Is lobster excessive in mercury?

A. Since lobster is a low mercury seafood different, the important thing security concern is that you need to adequately hold, deal with, and totally prepare dinner it. It holds recent and frozen lobster at dwelling or in a restaurant.

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