Lobster vs. Shrimp
Nutrition comparison of Cooked Lobster and Shrimp
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lobster
versus
shrimp
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lobster and shrimp:
- Both lobster and shrimp are high in calcium and protein.
- For omega-3 fatty acids, lobster has more epa and dpa than shrimp.
- Lobster has more riboflavin, niacin and Vitamin B12, however, shrimp contains more folate.
- Lobster is a great source of potassium.
USDA sources for nutritional information: Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) and Shrimp (Crustaceans, shrimp, mixed species, raw (may contain additives to retain moisture)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lobster is high in calories and shrimp has 50% less calories than lobster - lobster has 143 calories per 100 grams and shrimp has 71 calories.
For macronutrient ratios, lobster is heavier in protein, lighter in fat and similar to shrimp for carbs. Lobster has a macronutrient ratio of 78:9:13 and for shrimp, 71:9:20 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lobster | Shrimp | |
|---|---|---|
| Protein | 78% | 71% |
| Carbohydrates | 9% | 9% |
| Fat | 13% | 20% |
| Alcohol | ~ | ~ |
carbohydrates
Both lobster and shrimp are low in carbohydrates - lobster has 3.1g of total carbs per 100 grams and shrimp has 0.91g of carbohydrates.
Protein
protein
Both lobster and shrimp are high in protein. Lobster has 94% more protein than shrimp - lobster has 26.4g of protein per 100 grams and shrimp has 13.6g of protein.
Fat
saturated fat
Both lobster and shrimp are low in saturated fat - lobster has 0.3g of saturated fat per 100 grams and shrimp has 0.26g of saturated fat.
trans fat
Both shrimp and lobster are low in trans fat - shrimp has 0.02g of trans fat per 100 grams and lobster does not contain significant amounts.
cholesterol
Lobster has 29% less cholesterol than shrimp - lobster has 90mg of cholesterol per 100 grams and shrimp has 126mg of cholesterol.
Vitamins
Vitamin C
Lobster has more Vitamin C than shrimp - lobster has 2.1mg of Vitamin C per 100 grams and shrimp does not contain significant amounts.
Vitamin A
Shrimp has 800% more Vitamin A than lobster - lobster has 6ug of Vitamin A per 100 grams and shrimp has 54ug of Vitamin A.
Vitamin D
Shrimp and lobster contain similar amounts of Vitamin D - shrimp has 2iu of Vitamin D per 100 grams and lobster does not contain significant amounts.
Vitamin E
Shrimp has more Vitamin E than lobster - shrimp has 1.3mg of Vitamin E per 100 grams and lobster does not contain significant amounts.
Vitamin K
Shrimp and lobster contain similar amounts of Vitamin K - shrimp has 0.3ug of Vitamin K per 100 grams and lobster does not contain significant amounts.
The B Vitamins
Lobster has more riboflavin, niacin and Vitamin B12, however, shrimp contains more folate. Both lobster and shrimp contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Lobster | Shrimp | |
|---|---|---|
| Thiamin | 0.009 MG | 0.02 MG |
| Riboflavin | 0.056 MG | 0.015 MG |
| Niacin | 4.898 MG | 1.778 MG |
| Pantothenic acid | 0.404 MG | 0.31 MG |
| Vitamin B6 | 0.173 MG | 0.161 MG |
| Folate | 1 UG | 19 UG |
| Vitamin B12 | 4.04 UG | 1.11 UG |
Minerals
calcium
Both lobster and shrimp are high in calcium. Lobster has 17% more calcium than shrimp - lobster has 63mg of calcium per 100 grams and shrimp has 54mg of calcium.
iron
Lobster has 571% more iron than shrimp - lobster has 1.4mg of iron per 100 grams and shrimp has 0.21mg of iron.
potassium
Lobster is a great source of potassium and it has 84% more potassium than shrimp - lobster has 208mg of potassium per 100 grams and shrimp has 113mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lobster has more EPA and DPA than shrimp per 100 grams. Both lobster and shrimp contain significant amounts of DHA.
| Lobster | Shrimp | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.006 G |
| DHA | 0.139 G | 0.07 G |
| EPA | 0.341 G | 0.068 G |
| DPA | 0.044 G | 0.006 G |
| Total | 0.534 G | 0.15 G |
omega 6s
Comparing omega-6 fatty acids, shrimp has more linoleic acid than lobster per 100 grams.
| Lobster | Shrimp | |
|---|---|---|
| linoleic acid | 0.017 G | 0.095 G |
| other omega 6 | ~ | 0.006 G |
| Total | 0.017 G | 0.101 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.
Cooked Lobster g
()
|
Daily Values (%) |
Shrimp g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lobster or shrimp contain more calories in 100 grams?Lobster is high in calories and shrimp has 50% less calories than lobster - lobster has 143 calories in 100g and shrimp has 71 calories.
Is lobster or shrimp better for protein?
Both lobster and shrimp are high in protein. Lobster has 90% more protein than shrimp - lobster has 26.4g of protein per 100 grams and shrimp has 13.6g of protein.
Does lobster or shrimp contain more calcium?
Both lobster and shrimp are high in calcium. Lobster has 20% more calcium than shrimp - lobster has 63mg of calcium in 100 grams and shrimp has 54mg of calcium.