Lobster (Raw)vsMackerel (Raw)
Lobster (Raw) has 77 calories and 17g protein per 100g. Mackerel (Raw) has 205 calories and 19g protein per 100g Mackerel (Raw) has more protein, Lobster (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Lobster (Raw) vs Mackerel (Raw)
Go with Lobster (Raw) at just 77 kcal per 100g — 62% fewer calories.
Mackerel (Raw) will keep you satisfied longer with 18.6g protein, 13.9g fat — fat and protein slow digestion while fiber adds bulk.
Mackerel (Raw)'s natural fat (13.9g/100g) helps your body absorb fat-soluble nutrients like vitamin A and vitamin D — not all fat is bad, moderate amounts are essential.
Lobster (Raw) packs 16.5g of protein per 100g (86% of calories from protein) — the better pick for muscle growth and recovery.
Lobster (Raw) is the heart-friendlier option with lower saturated fat.
Lobster (Raw) has 127mg cholesterol per 100g, but current research shows dietary cholesterol has minimal effect on blood cholesterol for most people — saturated and trans fats matter more.
⚠️Things to Watch
Lobster (Raw)
High in sodium at 423mg per 100g, so it may not be the best fit for a low-sodium diet.
Relatively high in cholesterol at 127mg per 100g.
Mackerel (Raw)
Relatively high in cholesterol at 70mg per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Lobster Northern | Fish Mackerel Atlantic | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 77kcal4% | 205kcal10% | <0.1kcal |
| Protein | 17g33% | 19g37% | <0.1g |
| Total Fat | 0.75g1% | 14g18% | <0.1g |
| Saturated Fat | 0.18g1% | 3.3g16% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 127mg42% | 70mg23% | +57mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 50mcg6% | <0.1mcg |
| Vitamin C | 0mg0% | 0.40mg0% | <0.1mg |
| Vitamin D | 0mcg0% | 16mcg81% | <0.1mcg |
| Vitamin E | 0.87mg6% | 1.5mg10% | <0.1mg |
| Vitamin K | 0mcg0% | 5.0mcg4% | <0.1mcg |
| Vitamin B6 | 0.10mg6% | 0.40mg23% | <0.1mg |
| Vitamin B12 | 1.3mcg52% | 8.7mcg363% | <0.1mcg |
| Folate | 10mcg3% | 1.0mcg0% | +9.0mcg |
| Thiamin (B1) | <0.1mg2% | 0.18mg15% | <0.1mg |
| Riboflavin (B2) | <0.1mg1% | 0.31mg24% | <0.1mg |
| Niacin (B3) | 1.6mg10% | 9.1mg57% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 423mg18% | 90mg4% | +333mg |
| Calcium | 84mg6% | 12mg1% | +72mg |
| Iron | 0.26mg1% | 1.6mg9% | <0.1mg |
| Potassium | 200mg4% | 314mg7% | <0.1mg |
| Phosphorus | 161mg13% | 217mg17% | <0.1mg |
| Magnesium | 38mg9% | 76mg18% | <0.1mg |
| Zinc | 3.5mg32% | 0.63mg6% | +2.9mg |
| Copper | 1.4mg150% | <0.1mg8% | +1.3mg |
| Manganese | <0.1mg2% | <0.1mg1% | +<0.1mg |
| Selenium | 64mcg116% | 44mcg80% | +20mcg |
🔬Nutritional Analysis
Calories: Lobster (Raw) is significantly lower in calories at just 77 kcal per 100g compared to 205 kcal for Mackerel (Raw) — that's 166% fewer calories, making Lobster (Raw) the better choice for calorie-conscious diets.
Protein: Mackerel (Raw) has more protein per 100g (18.6g vs 16.5g), but Lobster (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Mackerel (Raw) has more fat (13.9g vs 0.75g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance. Lobster (Raw) has less saturated fat (0.181g vs 3.26g).
Key Vitamins: The most notable vitamin differences are in Vitamin C (Mackerel (Raw): 0.4mg vs 0mg), Vitamin D (Mackerel (Raw): 16.1mcg vs 0mcg), Vitamin K (Mackerel (Raw): 5mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Lobster (Raw): 1.35mg vs 0.073mg), Calcium (Lobster (Raw): 84mg vs 12mg), Iron (Mackerel (Raw): 1.63mg vs 0.26mg).
Diet Suitability: Both fit a low-carb or keto diet. Lobster (Raw) fits a low-fat diet. Mackerel (Raw) fits a low-sodium diet.
🔗Related Comparisons
More with Lobster
More with Mackerel
❓Frequently Asked Questions
- Which has more protein, Lobster (Raw) or Mackerel (Raw)?
- Mackerel (Raw) has more protein with 18.6g per 100g compared to 16.5g for Lobster (Raw).
- Which is lower in calories, Lobster (Raw) or Mackerel (Raw)?
- Lobster (Raw) is lower in calories with 77 kcal per 100g versus 205 kcal.
- Is Lobster (Raw) or Mackerel (Raw) healthier?
- It depends on your goals. Lobster (Raw) has 77 calories and 16.5g protein per 100g, while Mackerel (Raw) has 205 calories and 18.6g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lobster (Raw) or Mackerel (Raw)?
- Lobster (Raw) is leaner with 0.75g of fat per 100g compared to 13.9g.