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Is Lobster Keto-Friendly?

Lobster on a kitchen counter

The quick answer is, absolutely! Lobster is not only keto-friendly, but it's also an excellent source of nutrients that can contribute to a well-rounded keto diet.

We'll give you a full breakdown of lobster's carbs, offer tips on incorporating it into your keto meal strategy, and outline its nutritional benefits.

So, get ready to dive into the delicious world of lobster!


  • Yes, Lobster is Keto-Friendly!
  • Lobster is a nutrient powerhouse, offering high-quality protein and essential minerals.
  • There are a variety of ways to creatively incorporate lobster into your keto diet.

Is Lobster Keto-Friendly?

Indeed, lobster is keto-friendly. It contains 0.0 g net carbs per 1 lobster (150g). This value is significantly low, which makes it an excellent choice for individuals following a ketogenic lifestyle.

The ketogenic diet, often referred to as keto, is a low-carb, moderate protein, high-fat diet. It drives the body into a metabolic state called ketosis, where it primarily burns fat for energy instead of carbohydrates. Foods low in net carbs, like lobster, support this metabolic state by minimizing the intake of carbs.

Looking at Lobster, 1 lobster (150g) contains 0.0 g net carbs. This amount is quite minuscule, which aligns with the daily carb limits set by most keto guidelines. Therefore, consuming lobster does not risk pushing your daily carb intake above the threshold.

Can You Have Lobster on a Strict Keto Diet?

Absolutely, lobster fits into a strict keto diet. A strict ketogenic diet is defined as one where daily intake of net carbs is kept below 20g. Given that lobster contains 0.0 g net carbs per 1 lobster (150g), it can easily be incorporated into a strict keto regimen without concern of exceeding the carb limit.

Even for those who follow a less stringent version of the diet, known as low-carb keto, where the daily net carb intake is limited to between 30-50g, lobster still fits perfectly. Its negligible carb content allows it to be included in the diet, regardless of how strict the carb limit might be.

Carbs In Lobster

Lobster is a seafood with an incredibly low carb content, containing 0.0 g net carbs per 1 lobster (150g). This means it can fit easily into the daily carb limit of most keto diets.

Additionally, it's worth noting that lobster has a low glycemic index of 5 [source]. The glycemic index is a rating system for foods containing carbohydrates. It shows how quickly each food affects your blood sugar (glucose) level when that food is eaten on its own. A low glycemic index means it has less impact on blood sugar levels, further establishing lobster as a suitable choice for a ketogenic diet. Foods with a lower GI digest slowly, leading to a steady rise in blood sugar levels, whereas foods with a high GI are quickly digested, causing a rapid spike.

Lobster Nutrition Facts

The nutritional profile of Lobster is quite comprehensive. For a single lobster weighing 150g, the following nutrition data is provided:

Macro-nutrients: Lobster contains 24.78g of Protein, providing essential amino acids for muscle growth and repair. The total lipid or fat content is quite low at 1.125g, and it has 0.0g of Net Carbs, making it a good choice for low-carb diets.
Within fats, it includes 0.2715g of total saturated fats, 0.33g of monounsaturated fats, and 0.444g of polyunsaturated fats. Also, it provides the body with essential fatty acids, such as EPA (0.153g) and DHA (0.102g), crucial for brain health.
Vitamins and Minerals: Lobster is a rich source of several vitamins and minerals. It contains substantial amounts of Calcium (126.0mg), vital for bone health, and Phosphorus (241.5mg), which is necessary for energy metabolism. It also offers decent amounts of Iron (0.39mg), Magnesium (57.0mg), and Zinc (5.295mg). Selenium is present in significant amounts (95.4µg), which plays a critical role in thyroid function.
The Vitamin B-12 content is noteworthy at 1.875µg, essential for nerve function and the production of red blood cells. Other vitamins, such as Niacin, Pantothenic acid, and Vitamin B-6, are present as well.
Other nutrients: One lobster provides 634.5mg of Sodium and 300.0mg of Potassium, contributing to electrolyte balance. The Cholesterol content is 190.5mg.
Finally, the analysis wouldn't be complete without mentioning the amino acids. Lobster is rich in Arginine (2.286g) and Glutamic acid (3.6555g), among others, which are important for various bodily functions.

Nutrient NameAmount and Unit per 1 lobster (150g)
Net Carbs0.0g
Total lipid (fat)1.125g
Calcium, Ca126.0mg
Iron, Fe0.39mg
Magnesium, Mg57.0mg
Phosphorus, P241.5mg
Potassium, K300.0mg
Sodium, Na634.5mg
Zinc, Zn5.295mg
Copper, Cu2.0235mg
Manganese, Mn0.084mg
Selenium, Se95.4µg
Fluoride, F15.9µg
Pantothenic acid2.1735mg
Vitamin B-60.156mg
Folate, total15.0µg
Folate, food15.0µg
Folate, DFE15.0µg
Choline, total105.45mg
Vitamin B-121.875µg
Vitamin A, RAE1.5µg
Vitamin A, IU6.0IU
Vitamin E (alpha-tocopherol)1.305mg
Vitamin D (D2 + D3), International Units1.5IU
Fatty acids, total saturated0.2715g
SFA 12:00.003g
SFA 14:00.015g
SFA 15:00.0075g
SFA 16:00.165g
SFA 17:00.006g
SFA 18:00.0675g
SFA 20:00.006g
SFA 22:00.0015g
Fatty acids, total monounsaturated0.33g
MUFA 16:10.045g
MUFA 17:10.0045g
MUFA 18:10.2355g
MUFA 20:10.0405g
MUFA 22:10.003g
MUFA 24:1 c0.0015g
Fatty acids, total polyunsaturated0.444g
PUFA 18:20.0495g
PUFA 18:30.0645g
PUFA 18:40.003g
PUFA 20:2 n-6 c,c0.009g
PUFA 20:30.015g
PUFA 20:40.039g
PUFA 20:5 n-3 (EPA)0.153g
PUFA 22:40.003g
PUFA 22:5 n-3 (DPA)0.009g
PUFA 22:6 n-3 (DHA)0.102g
Fatty acids, total trans0.0165g
Aspartic acid2.403g
Glutamic acid3.6555g
Nutritional data is sourced from the US Department of Agriculture's FoodData Central system. Please see Cast Iron Keto's editorial and research standards for more information.

Health Implications of Lobster on a Keto Diet

Lobster offers a rich array of nutrients that complement the keto diet. It is high in protein, containing 24.78g per 1 lobster (150g), which aids muscle building and recovery. Lobster also provides essential minerals, including Calcium, Magnesium, and Phosphorus, necessary for bone health, and a good source of essential fatty acids.

Incorporating Lobster into Your Keto Meal Plan

  1. Portion Control: Keep an eye on portion sizes while enjoying lobster. Given its protein and sodium content, it's crucial to balance your intake with other ingredients in your meal.
  2. Counting Carbs: As with any food, remember to account for the minimal carbs in lobster when calculating your daily net carb intake. This will ensure you stay within your carb limits.
  3. Keto Recipe Ideas: Lobster is versatile and can be used in various keto recipes. Consider a classic boiled lobster served with a side of buttered vegetables or a creamy lobster salad using keto-friendly ingredients.
  4. Cooking Methods: Opt for healthier cooking methods such as boiling, baking, or grilling. Avoid adding high-carb ingredients or sauces that could potentially disrupt your keto diet plan.

Keto-Compatible Alternatives for Lobster

  • Shrimp: Shrimp is another keto-friendly seafood option that can be used as an alternative to lobster. It's low in carbs and can be incorporated into various keto recipes, such as shrimp scampi or a shrimp stir-fry.
  • Salmon: Salmon is not only low in carbs but also rich in heart-healthy omega-3 fatty acids. It can replace lobster in recipes like seafood salads or keto-friendly seafood casseroles.
  • Chicken: It is a versatile option and can be grilled, baked, or sautéed, and used in a variety of keto-friendly recipes.
  • Tofu: For vegetarians on a keto diet, tofu is a great alternative. It's low in carbs and can be used in a variety of dishes, such as a tofu stir-fry or marinated and grilled tofu steaks.

Concluding Thoughts on Lobster and Keto

Lobster is a celebrated choice for those following a keto diet. Its extremely low carb content, versatility in cooking, and wealth of nutrients make it a standout addition to any keto meal plan. Despite its high sodium content, which should be monitored, lobster's high-quality protein and essential minerals contribute to a well-rounded diet.

Finding creative ways to incorporate lobster into your keto meals can bring not only nutritional benefits but also culinary enjoyment. From classic steamed lobster to innovative lobster salads, the possibilities are abundant.

Consider also exploring keto-friendly alternatives to lobster, like shrimp, salmon, chicken, or tofu. These can provide variety while maintaining the low-carb integrity of your diet.

Explore our Is It Keto Knowledge Hub.

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Cast Iron Keto's Editorial and Research Standards

Certain rare or exotic food items may not have nutritional profiles in the FoodData Central database. If an exact match is not found in the FoodData Central database, then, the Cast Iron Keto team utilizes a three-prong approach to provide readers with the closest relevant nutritional data, where possible.

First, in the event that nutritional profiles for a rare or exotic food item is not available in the FoodData Central database, we investigate alternative names for that particular food item and use that data, when possible. Second, in cases where no alternate names exist, Cast Iron Keto will use nutritional data for a close relative or similar food item. Finally, if no close relatives or similar items exist, we refrain from publishing nutrient data tables.

When making dietary or health decisions based on FoodData Central's data, we suggest readers consult with a nutritionist or other health experts, particularly if the food in question has a significant role in your diet or if you are using the food item to treat any health disorder(s).

Furthermore, it is important to note that even if a close relative or similar item is used to approximate the nutritional data, different food items can have varying levels of nutrients due to factors such as soil quality, farming practices, and regional differences.


The information on this website is only intended to be general summary information for public use, designed for educational purposes only and is not engaged in rendering medical advice or professional services. This information does not replace written law or regulations, nor does it replace professional medical advice, diagnosis, or treatment. If you have questions about a medical condition or are seeking to evaluate the health merits of certain food items for the treatment of any medical condition, you should seek the advice of a doctor or other qualified health professionals.

The views expressed at, or through, Cast Iron Keto are for informational purposes only. Cast Iron Keto cannot guarantee the validity of the information found here. While we use reasonable efforts to include accurate and up-to-date information, we make no warranties as to the accuracy of the content and assume no liability or responsibility for any errors or omissions in the content. All liability with respect to actions taken or not taken based on the contents of this website are hereby expressly disclaimed. The content on this posting is provided "as is;" no representations are made that the content is error-free.

Frequently Asked Questions

Absolutely! Lobster is low in carbs and can be enjoyed in moderation on a keto diet.

A 100-gram serving of lobster contains only 1 gram of carbs, making it a great fit for the low-carb, high-fat keto diet.

Yes, various types of lobster, such as American and Spiny lobsters, have similar low carb and high protein profiles, making them all keto-friendly.

Definitely! Lobster is versatile and can be used in a range of keto recipes, from salads to stews.

Shrimp, salmon, chicken, and tofu are all good low-carb alternatives to lobster on a keto diet.

Like any food, too much lobster could potentially interfere with ketosis due to its protein content. It's best to balance lobster with other keto-friendly foods in your diet.