Lobster vs Crab
Compared on one consistent basis: per 100 g, from USDA data behind each food page.
Lobster vs Crab: nutrition per 100 g
| Per 100 g | Lobster | Crab |
|---|---|---|
| Calories | 59 kcal | 81 kcal |
| Protein | 13 g | 18.7 g |
| Carbohydrate | 0.9 g | 0 g |
| Fat | 0.4 g | 0.8 g |
| Fibre | 0 g | 0 g |
| Allergens | Shellfish, Crustacean shellfish | Shellfish, Crustacean shellfish |
Vitamins and minerals per 100 g
| Nutrient | Lobster | Crab |
|---|---|---|
| Calcium, Ca | 71.64 mg | 110.9 mg |
| Copper, Cu | 0.24 mg | 1.09 mg |
| Iron, Fe | 0.17 mg | 0.63 mg |
| Magnesium, Mg | 39.04 mg | 43.08 mg |
| Manganese, Mn | 0.06 mg | 0.15 mg |
| Phosphorus, P | 174.7 mg | 278.5 mg |
| Potassium, K | 212.6 mg | 234.8 mg |
| Selenium, Se | 63.13 ug | 45.79 ug |
| Sodium, Na | 508.8 mg | 331.3 mg |
| Vitamin B-12 | 1 ug | 3.12 ug |
| Zinc, Zn | 1.54 mg | 3.48 mg |
Lobster is the leaner, lower-calorie choice. Crab is higher in protein. That makes Lobster more relevant when you want a lighter, lower-calorie option, and Crab when you want protein for fullness or recovery.
Bottom line
Per 100 g, Lobster provides 59 kcal, 13 g protein, 0.9 g carbohydrate, 0.4 g fat and 0 g fiber; Crab provides 81 kcal, 18.7 g protein, 0 g carbohydrate, 0.8 g fat and 0 g fiber.
Looking beyond the macronutrients, Lobster is the better source of sodium, while Crab is the better source of vitamin B12, zinc, calcium (see the vitamins and minerals table below).
Both are lean, high-protein shellfish. Crab brings more protein, zinc and vitamin B12; lobster is higher in selenium. Sodium is high in both, and butter or mayonnaise-based preparations change the picture more than the shellfish itself.
In short: for weight loss or a bigger portion at the same calories, Lobster; for protein and muscle, Crab. If none of those goals applies, pick by taste, price and what the recipe needs.
Want a different pair? Use the food comparison tool to compare any two foods from the same category.
Values are per 100 g from the USDA FoodData Central records behind each food page and are rounded; brands and preparation change the numbers. This comparison is educational, not medical advice.