KETO VERDICTYES
Lobster is excellent for keto with ~1.3g net carbs per 100g. It’s a lean, high-quality protein that shines when paired with added fats (butter, olive oil) and delivers standout micronutrients.
Is Lobster Keto?
Shellfish
Lobster is excellent for keto with ~1.3g net carbs per 100g. It’s a lean, high-quality protein that shines when paired with added fats (butter, olive oil) and delivers standout micronutrients.
- Net carbs (100g)1.3g
- Protein (100g)20.5g
- Fat (100g)0.9g
- Keto verdictKeto-friendly
NUTRITION FACTS
Per 100g (raw)
Net Carbs
1.3g
Total Carbs
1.3g
Fiber
0g
Protein
20.5g
Fat
0.9g
Calories
89
Source: USDA FoodData Central
WHY IT'S KETO-FRIENDLY
- Very low net carbs (~1.3g/100g) keep ketosis on track
- High-quality complete protein (≈20.5g/100g) supports muscle maintenance
- Lean profile invites pairing with keto fats (butter, olive oil, hollandaise-sauce)
- Nutrient-dense: selenium, B12, copper, zinc
- Naturally satiating due to protein density
- Versatile prep options without added carbs
HEALTH BENEFITS
- Excellent source of complete protein with essential amino acids
- Rich in selenium for antioxidant defense and thyroid function
- High in vitamin B12 for neurologic health and energy metabolism
- Provides zinc and copper for immunity and connective tissue
- Low-calorie yet nutrient-dense, supporting weight management
- Omega-3s present (modest) support cardiometabolic health
PREPARATION SUGGESTIONS
CLASSIC BUTTER POACHED
Poach lobster tail in melted butter with garlic and lemon. Serve with extra butter for dipping.
GRILLED LOBSTER TAIL
Split tail, brush with garlic butter, grill flesh-side down 5–6 minutes. Finish with lemon juice.
LOBSTER SALAD
Toss chilled lobster meat with mayonnaise or mayo-avocado, celery, lemon zest, and herbs. Serve over butter lettuce.
LOBSTER BISQUE
Make a creamy soup with lobster, heavy-cream, tomato paste, cognac, and herbs; garnish with chunks of meat.
LOBSTER ROLL (KETO STYLE)
Mix lobster with mayo and serve in keto-bread or lettuce wraps with butter and herbs.
BROILED WITH HERB BUTTER
Split tail, top with compound-butter (herbs + garlic). Broil 8–10 minutes until golden.