Lobster vs. Oyster
Nutrition comparison of Cooked Lobster and Oyster
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lobster
versus
oyster
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lobster and oyster:
- Both lobster and oyster are high in calcium.
- Lobster is a great source of potassium.
- Lobster is an excellent source of protein.
- Oyster has 72% less cholesterol than lobster.
- Oyster has more thiamin, folate and Vitamin B12, however, lobster contains more niacin, pantothenic acid and Vitamin B6.
- Oyster is an excellent source of iron.
USDA sources for nutritional information: Lobster (Crustaceans, spiny lobster, mixed species, cooked, moist heat) and Oyster (Mollusks, oyster, eastern, farmed, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lobster is high in calories and oyster has 59% less calories than lobster - lobster has 143 calories per 100 grams and oyster has 59 calories.
For macronutrient ratios, lobster is much heavier in protein, much lighter in carbs and lighter in fat compared to oyster per calorie. Lobster has a macronutrient ratio of 78:9:13 and for oyster, 36:39:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lobster | Oyster | |
|---|---|---|
| Protein | 78% | 36% |
| Carbohydrates | 9% | 39% |
| Fat | 13% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Lobster and oyster contain similar amounts of carbs - lobster has 3.1g of total carbs per 100 grams and oyster has 5.5g of carbohydrates.
Protein
protein
Lobster is an excellent source of protein and it has 406% more protein than oyster - lobster has 26.4g of protein per 100 grams and oyster has 5.2g of protein.
Fat
saturated fat
Both lobster and oyster are low in saturated fat - lobster has 0.3g of saturated fat per 100 grams and oyster has 0.44g of saturated fat.
cholesterol
Oyster has 72% less cholesterol than lobster - lobster has 90mg of cholesterol per 100 grams and oyster has 25mg of cholesterol.
Vitamins
Vitamin C
Oyster has 124% more Vitamin C than lobster - lobster has 2.1mg of Vitamin C per 100 grams and oyster has 4.7mg of Vitamin C.
Vitamin A
Lobster and oyster contain similar amounts of Vitamin A - lobster has 6ug of Vitamin A per 100 grams and oyster has 8ug of Vitamin A.
The B Vitamins
Oyster has more thiamin, folate and Vitamin B12, however, lobster contains more niacin, pantothenic acid and Vitamin B6. Both lobster and oyster contain significant amounts of riboflavin.
| Lobster | Oyster | |
|---|---|---|
| Thiamin | 0.009 MG | 0.105 MG |
| Riboflavin | 0.056 MG | 0.065 MG |
| Niacin | 4.898 MG | 1.267 MG |
| Pantothenic acid | 0.404 MG | 0.157 MG |
| Vitamin B6 | 0.173 MG | 0.06 MG |
| Folate | 1 UG | 18 UG |
| Vitamin B12 | 4.04 UG | 16.2 UG |
Minerals
calcium
Both lobster and oyster are high in calcium. Lobster has 43% more calcium than oyster - lobster has 63mg of calcium per 100 grams and oyster has 44mg of calcium.
iron
Oyster is an excellent source of iron and it has 310% more iron than lobster - lobster has 1.4mg of iron per 100 grams and oyster has 5.8mg of iron.
potassium
Lobster is a great source of potassium and it has 68% more potassium than oyster - lobster has 208mg of potassium per 100 grams and oyster has 124mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oyster has more alpha linoleic acid (ALA) than lobster per 100 grams, however, lobster contains more dpa than oyster per 100 grams. Both lobster and oyster contain significant amounts of DHA and EPA.
| Lobster | Oyster | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.044 G |
| DHA | 0.139 G | 0.203 G |
| EPA | 0.341 G | 0.188 G |
| DPA | 0.044 G | ~ |
| Total | 0.534 G | 0.435 G |
omega 6s
Comparing omega-6 fatty acids, both lobster and oyster contain small amounts of linoleic acid.
| Lobster | Oyster | |
|---|---|---|
| linoleic acid | 0.017 G | 0.028 G |
| other omega 6 | 0.198 G | 0.033 G |
| Total | 0.215 G | 0.061 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Lobster or Oyster .
Cooked Lobster g
()
|
Daily Values (%) |
Oyster 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% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lobster or oyster contain more calories in 100 grams?Lobster is high in calories and oyster has 60% less calories than lobster - lobster has 143 calories in 100g and oyster has 59 calories.
Is lobster or oyster better for protein?
Lobster is a fantastic source of protein and it has 410% more protein than oyster - lobster has 26.4g of protein per 100 grams and oyster has 5.2g of protein.
Does lobster or oyster have more carbohydrates?
By weight, lobster and oyster contain similar amounts of carbs - lobster has 3.1g of carbs for 100g and oyster has 5.5g of carbohydrates.
Does lobster or oyster contain more calcium?
Both lobster and oyster are high in calcium. Lobster has 40% more calcium than oyster - lobster has 63mg of calcium in 100 grams and oyster has 44mg of calcium.
Does lobster or oyster contain more iron?
Oyster is an abundant source of iron and it has 310% more iron than lobster - lobster has 1.4mg of iron in 100 grams and oyster has 5.8mg of iron.