Lobster (Raw)vsTuna
Lobster (Raw) has 77 calories and 17g protein per 100g. Tuna has 198 calories and 29g protein per 100g Tuna has more protein, Lobster (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Lobster (Raw) vs Tuna
Go with Lobster (Raw) at just 77 kcal per 100g — 61% fewer calories.
Tuna will keep you satisfied longer with 29.1g protein, 8.2g fat — fat and protein slow digestion while fiber adds bulk.
Tuna's natural fat (8.2g/100g) helps your body absorb fat-soluble nutrients like 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.
Tuna
High in sodium at 416mg per 100g, so it may not be the best fit for a low-sodium diet.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Crustaceans Lobster Northern | Fish Tuna Light Canned In Oil Drained Solids | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 77kcal4% | 198kcal10% | <0.1kcal |
| Protein | 17g33% | 29g58% | <0.1g |
| Total Fat | 0.75g1% | 8.2g11% | <0.1g |
| Saturated Fat | 0.18g1% | 1.5g8% | <0.1g |
| Trans Fat | <0.1g | — | — |
| Cholesterol | 127mg42% | 18mg6% | +109mg |
| Carbohydrates | 0g0% | 0g0% | — |
| Dietary Fiber | 0g0% | 0g0% | — |
| Sugars | 0g | 0g | — |
| ✨Vitamins | |||
| Vitamin A | 1.0mcg0% | 23mcg3% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 6.7mcg34% | <0.1mcg |
| Vitamin E | 0.87mg6% | 0.87mg6% | — |
| Vitamin K | 0mcg0% | 44mcg37% | <0.1mcg |
| Vitamin B6 | 0.10mg6% | 0.11mg6% | <0.1mg |
| Vitamin B12 | 1.3mcg52% | 2.2mcg92% | <0.1mcg |
| Folate | 10mcg3% | 5.0mcg1% | +5.0mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg3% | <0.1mg |
| Riboflavin (B2) | <0.1mg1% | 0.12mg9% | <0.1mg |
| Niacin (B3) | 1.6mg10% | 12mg78% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 423mg18% | 416mg18% | +7.0mg |
| Calcium | 84mg6% | 13mg1% | +71mg |
| Iron | 0.26mg1% | 1.4mg8% | <0.1mg |
| Potassium | 200mg4% | 207mg4% | <0.1mg |
| Phosphorus | 161mg13% | 311mg25% | <0.1mg |
| Magnesium | 38mg9% | 31mg7% | +7.0mg |
| Zinc | 3.5mg32% | 0.90mg8% | +2.6mg |
| Copper | 1.4mg150% | <0.1mg8% | +1.3mg |
| Manganese | <0.1mg2% | <0.1mg1% | +<0.1mg |
| Selenium | 64mcg116% | 76mcg138% | <0.1mcg |
🔬Nutritional Analysis
Calories: Lobster (Raw) is significantly lower in calories at just 77 kcal per 100g compared to 198 kcal for Tuna — that's 157% fewer calories, making Lobster (Raw) the better choice for calorie-conscious diets.
Protein: Tuna has more protein per 100g (29.1g vs 16.5g), but Lobster (Raw) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Tuna has more fat (8.21g 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 1.53g).
Key Vitamins: The most notable vitamin differences are in Vitamin D (Tuna: 6.7mcg vs 0mcg), Vitamin K (Tuna: 44mcg vs 0mcg), Vitamin A (Tuna: 23mcg vs 1mcg).
Key Minerals: Notable mineral differences include Copper (Lobster (Raw): 1.35mg vs 0.071mg), Calcium (Lobster (Raw): 84mg vs 13mg), Iron (Tuna: 1.39mg vs 0.26mg).
Diet Suitability: Both fit a low-carb or keto diet. Tuna fits a high-protein diet. Lobster (Raw) fits a low-fat diet.
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❓Frequently Asked Questions
- Which has more protein, Lobster (Raw) or Tuna?
- Tuna has more protein with 29.1g per 100g compared to 16.5g for Lobster (Raw).
- Which is lower in calories, Lobster (Raw) or Tuna?
- Lobster (Raw) is lower in calories with 77 kcal per 100g versus 198 kcal.
- Is Lobster (Raw) or Tuna healthier?
- It depends on your goals. Lobster (Raw) has 77 calories and 16.5g protein per 100g, while Tuna has 198 calories and 29.1g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Lobster (Raw) or Tuna?
- Lobster (Raw) is leaner with 0.75g of fat per 100g compared to 8.21g.