Crab Meat vs. Lobster
Nutrition comparison of Crab Meat and Cooked Lobster
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
crab meat
versus
cooked
lobster
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in crab meat and lobster:
- Both crab meat and lobster are high in calcium, potassium and protein.
- Crab meat has more pantothenic acid and folate.
- For omega-3 fatty acids, lobster has more dha, epa and dpa than crab meat.
USDA sources for nutritional information: Crab Meat (Crustaceans, crab, blue, canned) and Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lobster is high in calories and crab meat has 42% less calories than lobster - crab meat has 83 calories per 100 grams and lobster has 143 calories.
For macronutrient ratios, crab meat is heavier in protein, lighter in carbs and lighter in fat compared to lobster per calorie. Crab meat has a macronutrient ratio of 92:0:9 and for lobster, 78:9:13 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Crab Meat | Lobster | |
|---|---|---|
| Protein | 92% | 78% |
| Carbohydrates | ~ | 9% |
| Fat | 9% | 13% |
| Alcohol | ~ | ~ |
carbohydrates
Both lobster and crab meat are low in carbohydrates - lobster has 3.1g of total carbs per 100 grams and crab meat does not contain significant amounts.
Protein
protein
Both crab meat and lobster are high in protein. Lobster has 48% more protein than crab meat - crab meat has 17.9g of protein per 100 grams and lobster has 26.4g of protein.
Fat
saturated fat
Both crab meat and lobster are low in saturated fat - crab meat has 0.2g of saturated fat per 100 grams and lobster has 0.3g of saturated fat.
trans fat
Both crab meat and lobster are low in trans fat - crab meat has 0.01g of trans fat per 100 grams and lobster does not contain significant amounts.
cholesterol
Crab meat and lobster contain similar amounts of cholesterol - crab meat has 97mg of cholesterol per 100 grams and lobster has 90mg of cholesterol.
Vitamins
Vitamin C
Crab meat and lobster contain similar amounts of Vitamin C - crab meat has 3.3mg of Vitamin C per 100 grams and lobster has 2.1mg of Vitamin C.
Vitamin A
Crab meat and lobster contain similar amounts of Vitamin A - crab meat has 1ug of Vitamin A per 100 grams and lobster has 6ug of Vitamin A.
Vitamin E
Crab meat has more Vitamin E than lobster - crab meat has 1.8mg of Vitamin E per 100 grams and lobster does not contain significant amounts.
Vitamin K
Crab meat and lobster contain similar amounts of Vitamin K - crab meat has 0.3ug of Vitamin K per 100 grams and lobster does not contain significant amounts.
The B Vitamins
Crab meat has more pantothenic acid and folate. Both crab meat and lobster contain significant amounts of thiamin, riboflavin, niacin, Vitamin B6 and Vitamin B12.
| Crab Meat | Lobster | |
|---|---|---|
| Thiamin | 0.023 MG | 0.009 MG |
| Riboflavin | 0.093 MG | 0.056 MG |
| Niacin | 2.747 MG | 4.898 MG |
| Pantothenic acid | 0.997 MG | 0.404 MG |
| Vitamin B6 | 0.156 MG | 0.173 MG |
| Folate | 51 UG | 1 UG |
| Vitamin B12 | 3.33 UG | 4.04 UG |
Minerals
calcium
Both crab meat and lobster are high in calcium. Crab meat has 44% more calcium than lobster - crab meat has 91mg of calcium per 100 grams and lobster has 63mg of calcium.
iron
Lobster has 182% more iron than crab meat - crab meat has 0.5mg of iron per 100 grams and lobster has 1.4mg of iron.
potassium
Both crab meat and lobster are high in potassium. Crab meat has 25% more potassium than lobster - crab meat has 259mg of potassium per 100 grams and lobster has 208mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lobster has more DHA, EPA and DPA than crab meat per 100 grams. Both crab meat and lobster contain small amounts of alpha linoleic acid (ALA).
| Crab Meat | Lobster | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.01 G |
| DHA | 0.067 G | 0.139 G |
| EPA | 0.101 G | 0.341 G |
| DPA | 0.009 G | 0.044 G |
| Total | 0.186 G | 0.534 G |
omega 6s
Comparing omega-6 fatty acids, both crab meat and lobster contain small amounts of linoleic acid.
| Crab Meat | Lobster | |
|---|---|---|
| other omega 6 | 0.037 G | 0.198 G |
| linoleic acid | 0.02 G | 0.017 G |
| Total | 0.057 G | 0.215 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Crab Meat g
()
|
Daily Values (%) |
Cooked Lobster g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
|
IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
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UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
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UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
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MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does crab meat or lobster contain more calories in 100 grams?Lobster is high in calories and crab meat has 40% less calories than lobster - crab meat has 83 calories in 100g and lobster has 143 calories.
Is crab meat or lobster better for protein?
Both crab meat and lobster are high in protein. Lobster has 50% more protein than crab meat - crab meat has 17.9g of protein per 100 grams and lobster has 26.4g of protein.
Does crab meat or lobster contain more calcium?
Both crab meat and lobster are high in calcium. Crab meat has 40% more calcium than lobster - crab meat has 91mg of calcium in 100 grams and lobster has 63mg of calcium.
Does crab meat or lobster contain more potassium?
Both crab meat and lobster are high in potassium. Crab meat has 30% more potassium than lobster - crab meat has 259mg of potassium in 100 grams and lobster has 208mg of potassium.