And forget the myth that it’s loaded with cholesterol. Not true! So get your lobster fix this summer from clam bakes, lobster rolls or just plain ole’ steamed lobster. Read on to get the lobster lowdown including how many calories are in lobster, my lobster “dissection” video, as well as some of my favorite lobster hotspots in NYC.
Growing up in Massachusetts and spending much of my summer in Maine and Cape Cod, I had my fair share of lobsters.”Lobsta” as my family called them. (Luckily I never had that accent!) I have memories of my parents cooking them in giant pots. Now I would never cook one in my miniature NYC kitchen, but I do try to order them out whenever I can – or the wallet can afford. (pic is of my colleague Rachel Stahl, RD and pal eating lobsters at Lamberti’s in Margate, NJ)
Nutritional content of lobsters
Lobster meat has a rich buttery taste, so it’s surprising that it’s the lowest calorie protein source after egg whites. It’s a great choice to order in a restaurant … assuming it isn’t loaded with butter and mayo!
Nutritional content (from USDA website) of lobster: 3 oz of lobster meat has 76 calories, less than 1 gm of fat, 16 gm protein, 0 gm carbs
Ever wonder how many calories are in a 2 lb lobster? You can always google it, but I’m sometimes skeptical of the online calorie counters. So I decided to find out on my own. This called for a lobster dissection … in the perfect location – Martha’s Vineyard. The verdict? A two lb lobster had 8 oz of lobster meat. This equates to only 200 calories!
Check my Lobster Dissection video
Lobster tips:
1. Steamed/broiled lobster is probably the lowest calorie item on the menu …provided you don’t add butter.
2. It takes you a long time to eat. It’s true that it takes 20 minutes for the stomach to signal the brain you are getting full. Compare that to wolfing down an 800 calorie 10 oz steak!
3. Your heart will love you. It’s a myth that lobster is high in cholesterol. It’s much lower in cholesterol than other shellfish such as shrimp. But this doesn’t matter anymore. Cholesterol in shellfish has been given a Not Guilty Verdict when it comes to raising blood cholesterol.
4. It is virtually fat free.
5. A 2 pound lobster yields 8 ounces of edible meat and is only 200 calories
6. Limit the butter. That little container has 400 calories … yikes! Squeeze lemon on the lobster and use the butter sparingly.
7. If you get the lobster roll, omit the fries.
8. Avoid lobster rolls loaded with mayo.
9. Have the restaurant crack the claws if you order a large lobster. Don’t want to get the white goop on your dining partners!
Other ways to get your lobster fix:
– Luke’s Lobster. I love the lobster rolls at Lukes. They light and contain little if any mayo (plus they are in my neighborhood) Nutritional content: 360 calories and 19 gm fat (photo credit from Jessica P. Lin from Lukes)
Check out this link from thrillist for the best lobster rolls in NYC
– Pret A Manger Maine Lobster Salad. While it’s not loaded with lobster, you still get a taste. Nutritional content: 240 cal, 16 gm fat
–North River Lobster Company. Enjoy a lobster on the largest lobster boat in the nation (“boat-staurant” as they call it). The boat can hold 450 people and often has live 
– McDonalds. Now if you are stuck in traffic on a highway in New England and are REALLY desperate for lobster, look no further than McDonald’s! This sounds a bit absurd, but McDonald’s in this region sells lobster rolls. Check out this Huff Post article. Nutritional content: 290 calories, 6 gm fat (pic credit: USA Today)
What is your favorite lobster spot?
