Lobster (Raw)vsTilapia (Raw)
Lobster (Raw) has 77 calories and 17g protein per 100g. Tilapia (Raw) has 96 calories and 20g protein per 100g Tilapia (Raw) has more protein, Lobster (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Lobster (Raw) vs Tilapia (Raw)
Go with Lobster (Raw) at just 77 kcal per 100g — 20% fewer calories.
Tilapia (Raw) will keep you satisfied longer with 20.1g protein — fat and protein slow digestion while fiber adds bulk.
Tilapia (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.
Tilapia (Raw) provides 302mg of potassium per 100g — important for muscle function and hydration.
Lobster (Raw) provides 84mg of calcium per 100g — a much better source for bone health.
⚠️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.
Tilapia (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 Tilapia | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 77kcal4% | 96kcal5% | <0.1kcal |
| Protein | 17g33% | 20g40% | <0.1g |
| Total Fat | 0.75g1% | 1.7g2% | <0.1g |
| Saturated Fat | 0.18g1% | 0.58g3% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 127mg42% | 50mg17% | +77mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 0mcg0% | +1.0mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 3.1mcg16% | <0.1mcg |
| Vitamin E | 0.87mg6% | 0.40mg3% | +0.47mg |
| Vitamin K | 0mcg0% | 1.4mcg1% | <0.1mcg |
| Vitamin B6 | 0.10mg6% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 1.3mcg52% | 1.6mcg66% | <0.1mcg |
| Folate | 10mcg3% | 24mcg6% | <0.1mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | <0.1mg1% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 1.6mg10% | 3.9mg24% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 423mg18% | 52mg2% | +371mg |
| Calcium | 84mg6% | 10mg1% | +74mg |
| Iron | 0.26mg1% | 0.56mg3% | <0.1mg |
| Potassium | 200mg4% | 302mg6% | <0.1mg |
| Phosphorus | 161mg13% | 170mg14% | <0.1mg |
| Magnesium | 38mg9% | 27mg6% | +11mg |
| Zinc | 3.5mg32% | 0.33mg3% | +3.2mg |
| Copper | 1.4mg150% | <0.1mg8% | +1.3mg |
| Manganese | <0.1mg2% | <0.1mg2% | +<0.1mg |
| Selenium | 64mcg116% | 42mcg76% | +22mcg |
🔬Nutritional Analysis
Calories: Lobster (Raw) is moderately lower in calories than Tilapia (Raw), containing 77 kcal compared to 96 kcal per 100g (25% fewer calories).
Protein: Tilapia (Raw) has more protein per 100g (20.1g vs 16.5g), but Lobster (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tilapia (Raw) has more fat (1.7g 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 Vitamin A (Lobster (Raw): 1mcg vs 0mcg), Vitamin D (Tilapia (Raw): 3.1mcg vs 0mcg), Vitamin K (Tilapia (Raw): 1.4mcg vs 0mcg).
Key Minerals: Notable mineral differences include Copper (Lobster (Raw): 1.35mg vs 0.075mg), Zinc (Lobster (Raw): 3.53mg vs 0.33mg), Calcium (Lobster (Raw): 84mg vs 10mg).
Diet Suitability: Both fit a low-carb or keto diet. Tilapia (Raw) fits a high-protein diet. Both fit a low-fat diet. Tilapia (Raw) fits a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Lobster (Raw) or Tilapia (Raw)?
- Tilapia (Raw) has more protein with 20.1g per 100g compared to 16.5g for Lobster (Raw).
- Which is lower in calories, Lobster (Raw) or Tilapia (Raw)?
- Lobster (Raw) is lower in calories with 77 kcal per 100g versus 96 kcal.
- Is Lobster (Raw) or Tilapia (Raw) healthier?
- It depends on your goals. Lobster (Raw) has 77 calories and 16.5g protein per 100g, while Tilapia (Raw) has 96 calories and 20.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lobster (Raw) or Tilapia (Raw)?
- Lobster (Raw) is leaner with 0.75g of fat per 100g compared to 1.7g.