5 Surprising Benefits of Lobster

by John Staughton (BASc, BFA) last updated -

There are many delicious and nutritional benefits to eating lobster, some of which include building strong bones, boosting brain function, promoting growth, speeding healing, decreasing inflammation, increasing energy, and protecting heart health.


When it comes to crustaceans, the most famous of these shelled marine creatures is the lobster, with the scientific name Homarus nephrops (North Atlantic variety). This odd-looking undersea creature is also considered a delicacy or luxury food in many parts of the world. While lobster is exported to numerous places in the world, they are particularly popular in North America, due to the country’s proximity to their marine populations. Despite how delicious lobster is to many people, and the high prices it commands, it has only recently become a popular food source. In fact, until the early parts of the 20th century, almost no one wanted to go through the task of getting to the meat. It has now become an extremely popular food, but there is more to this crustacean than its buttery meat and time-intensive preparation – it is also beneficial to our overall health – quite a bit more than more people realize! [1]

While everything should be consumed in moderation, the nutrient-filled flesh of this crustacean is an ideal place for people to get many of their essential minerals and vitamins. If you live on one of the North American coasts, then access to reasonably priced lobster is quite easy, and you should take advantage of the many benefits it can provide for you. For those with limited access, don’t be afraid to occasionally splurge and get the surf and turf on the menu. Now, let’s take a closer look at some of the impressive health benefits of lobster. [2]

A whole lobster, with ice and lemon slices on the side

Some people consider lobster an aphrodisiac. Photo Credit: Shutterstock

Nutrition Facts

Crustaceans, lobster, northern, cooked, moist heat
Serving Size :
Water [g]78.11
Energy 89
Energy [kJ]372
Protein [g]19
Total lipid (fat) [g]0.86
Ash [g]2.14
Calcium, Ca [mg]96
Iron, Fe [mg]0.29
Magnesium, Mg [mg]43
Phosphorus, P [mg]185
Potassium, K [mg]230
Sodium, Na [mg]486
Zinc, Zn [mg]4.05
Copper, Cu [mg]1.55
Manganese, Mn [mg]0.07
Selenium, Se [µg]73.1
Thiamin [mg]0.02
Riboflavin [mg]0.02
Niacin [mg]1.83
Pantothenic acid [mg]1.67
Vitamin B-6 [mg]0.12
Folate, total [µg]11
Folate, food [µg]11
Folate, DFE [µg]11
Choline, total [mg]80.9
Vitamin B-12 [µg]1.43
Vitamin A, RAE [µg]1
Retinol [µg]1
Vitamin A, IU [IU]4
Vitamin E (alpha-tocopherol) [mg]1
Vitamin D (D2 + D3), International Units [IU]1
Fatty acids, total saturated [g]0.21
12:0 [g]0
14:0 [g]0.01
15:0 [g]0.01
16:0 [g]0.13
17:0 [g]0.01
18:0 [g]0.05
20:0 [g]0.01
22:0 [g]0
Fatty acids, total monounsaturated [g]0.25
16:1 [g]0.03
16:1 c [g]0.03
17:1 [g]0
18:1 [g]0.18
18:1 c [g]0.17
20:1 [g]0.03
22:1 [g]0
22:1 c [g]0
24:1 c [g]0
Fatty acids, total polyunsaturated [g]0.34
18:2 [g]0.04
18:2 n-6 c,c [g]0.03
18:2 CLAs [g]0
18:3 [g]0.05
18:3 n-3 c,c,c (ALA) [g]0.05
18:4 [g]0
20:2 n-6 c,c [g]0.01
20:3 [g]0.01
20:3 n-3 [g]0.01
20:3 n-6 [g]0.01
20:4 [g]0.03
20:5 n-3 (EPA) [g]0.12
22:4 [g]0
22:5 n-3 (DPA) [g]0.01
22:6 n-3 (DHA) [g]0.08
Fatty acids, total trans [g]0.01
Fatty acids, total trans-monoenoic [g]0.01
16:1 t [g]0
18:1 t [g]0.01
18:2 t not further defined [g]0
Fatty acids, total trans-polyenoic [g]0
Cholesterol [mg]146
Tryptophan [g]0.25
Threonine [g]0.75
Isoleucine [g]0.83
Leucine [g]1.38
Lysine [g]1.43
Methionine [g]0.48
Cystine [g]0.21
Phenylalanine [g]0.78
Tyrosine [g]0.67
Valine [g]0.85
Arginine [g]1.75
Histidine [g]0.48
Alanine [g]1.01
Aspartic acid [g]1.84
Glutamic acid [g]2.8
Glycine [g]1.27
Proline [g]0.85
Serine [g]0.73
Sources include : USDA [3]

Health Benefits of Lobster

Heart Health

While lobster does have a significant amount of sodium, which can impact heart health in a negative way, the other beneficial fats found in lobster can do a great deal to prevent inflammation and atherosclerosis. If you have existing heart issues, then lobster should probably be avoided, but the high concentration of omega-3s and omega-6 found in lobster can actually help your cholesterol balance in moderate amounts. [4]

Improves Cognition

There are a number of unique minerals and vitamins found in large quantities in lobsters, including an important B vitamin, B12, which is directly linked with maintaining nerve integrity and keeping your nervous system functioning properly. Furthermore, lobster is a very good source of choline, another water-soluble nutrient that can increase your production of neurotransmitters. This can increase brain function and efficiency, and even protect you from the effects of neurodegenerative diseases. [5]

Boosts Energy

One of the best things about this undersea delicacy is the high content of protein that can be found within that delicious meat. Protein is an essential part of our diet, as it can give us an energetic boost. While protein content in our diet is required for growth and repair, any unused content is stored for use as energy. If you already have a high-protein diet, then a weekly dose of lobster will give you increased energy for work and pleasure. [6]

Growth and Repair

As mentioned above, lobster is a rich source of protein, which is the fundamental building block of our bodies. By increasing protein intake, we are able to build new cells, repair damaged tissues, strengthen the bones and generally ensure that all of our organ systems are working effectively. [7]

Reduces Inflammation

It has been shown that the protein and “good” fat content found in this crustacean can actually result in decreased inflammation within the body. Omega-3 fatty acids are important in maintaining our cholesterol balance and they also increase the production of prostaglandins, lipid-like compounds that can protect the body. This is important for everything from arthritic conditions to cardiovascular and circulatory health. [8]

Strengthens Bones

To ensure healthy and durable bones well into your old age, it is important that you get the recommended dose of essential minerals every day. Lobster is not only one of the tastiest meals around, but also one of the densest when it comes to calcium and phosphorus. These minerals are required to increase bone mineral density, thus helping to prevent osteoporosis and other age-related issues that are impacted by weak or frail bones. [9]

Final Word of Warning: While these health benefits outlined above are impressive, it is important to remember that lobster is still quite high in sodium and cholesterol. If you are already suffering from high blood pressure, cardiovascular issues, or any other health condition, lobster might not be the ideal source of these nutrients and minerals. There are many other options, and lobster could potentially put you at more risk, rather than less, especially if you like to add butter sauce to your meal!

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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