Lobster (Raw)vsSalmon (Raw)
Lobster (Raw) has 77 calories and 17g protein per 100g. Salmon (Raw) has 142 calories and 20g protein per 100g Salmon (Raw) has more protein, Lobster (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Lobster (Raw) vs Salmon (Raw)
Go with Lobster (Raw) at just 77 kcal per 100g — 46% fewer calories.
Salmon (Raw) will keep you satisfied longer with 19.8g protein, 6.3g fat — fat and protein slow digestion while fiber adds bulk.
Lobster (Raw) packs 16.5g of protein per 100g (86% of calories from protein) — the better pick for muscle growth and recovery.
Salmon (Raw) is the heart-friendlier option with less sodium, more potassium.
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.
Salmon (Raw) provides 490mg of potassium per 100g — important for muscle function and hydration.
⚠️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.
Salmon (Raw)
No major nutritional red flags stand out per 100g.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Lobster Northern | Fish Salmon Atlantic Wild Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 77kcal4% | 142kcal7% | <0.1kcal |
| Protein | 17g33% | 20g40% | <0.1g |
| Total Fat | 0.75g1% | 6.3g8% | <0.1g |
| Saturated Fat | 0.18g1% | 0.98g5% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 127mg42% | 55mg18% | +72mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | — | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 12mcg1% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | — | — |
| Vitamin E | 0.87mg6% | — | — |
| Vitamin K | 0mcg0% | — | — |
| Vitamin B6 | 0.10mg6% | 0.82mg48% | <0.1mg |
| Vitamin B12 | 1.3mcg52% | 3.2mcg133% | <0.1mcg |
| Folate | 10mcg3% | 25mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | 0.23mg19% | <0.1mg |
| Riboflavin (B2) | <0.1mg1% | 0.38mg29% | <0.1mg |
| Niacin (B3) | 1.6mg10% | 7.9mg49% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 423mg18% | 44mg2% | +379mg |
| Calcium | 84mg6% | 12mg1% | +72mg |
| Iron | 0.26mg1% | 0.80mg4% | <0.1mg |
| Potassium | 200mg4% | 490mg10% | <0.1mg |
| Phosphorus | 161mg13% | 200mg16% | <0.1mg |
| Magnesium | 38mg9% | 29mg7% | +9.0mg |
| Zinc | 3.5mg32% | 0.64mg6% | +2.9mg |
| Copper | 1.4mg150% | 0.25mg28% | +1.1mg |
| Manganese | <0.1mg2% | <0.1mg1% | +<0.1mg |
| Selenium | 64mcg116% | 37mcg66% | +27mcg |
🔬Nutritional Analysis
Calories: Lobster (Raw) is significantly lower in calories at just 77 kcal per 100g compared to 142 kcal for Salmon (Raw) — that's 84% fewer calories, making Lobster (Raw) the better choice for calorie-conscious diets.
Protein: Salmon (Raw) has more protein per 100g (19.8g vs 16.5g), but Lobster (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Salmon (Raw) has more fat (6.34g 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.
Key Vitamins: The most notable vitamin differences are in Riboflavin (B2) (Salmon (Raw): 0.38mg vs 0.014mg), Vitamin A (Salmon (Raw): 12mcg vs 1mcg), Thiamin (B1) (Salmon (Raw): 0.226mg vs 0.02mg).
Key Minerals: Notable mineral differences include Sodium (Lobster (Raw): 423mg vs 44mg), Calcium (Lobster (Raw): 84mg vs 12mg), Zinc (Lobster (Raw): 3.53mg vs 0.64mg).
Diet Suitability: Both fit a low-carb or keto diet. Lobster (Raw) fits a low-fat diet. Salmon (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Lobster (Raw) or Salmon (Raw)?
- Salmon (Raw) has more protein with 19.8g per 100g compared to 16.5g for Lobster (Raw).
- Which is lower in calories, Lobster (Raw) or Salmon (Raw)?
- Lobster (Raw) is lower in calories with 77 kcal per 100g versus 142 kcal.
- Is Lobster (Raw) or Salmon (Raw) healthier?
- It depends on your goals. Lobster (Raw) has 77 calories and 16.5g protein per 100g, while Salmon (Raw) has 142 calories and 19.8g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lobster (Raw) or Salmon (Raw)?
- Lobster (Raw) is leaner with 0.75g of fat per 100g compared to 6.34g.