Lobster 101: Nutrition, Benefits, How To Use, Buy, Store | Lobster: A Complete Guide

What is Lobster

Lobster is a special kind of shellfish loved for its sweet and juicy meat. Many people around the world see it as a luxurious treat, especially in places like North America and Europe. These fascinating creatures are crustaceans and are usually found in chilly, shallow waters near the shore.

With their hard outer shell, lobsters shed and grow a new one as they get bigger. They have ten legs, with the front two sporting large claws they use for catching food and protecting themselves. The tasty part of the lobster is mainly in its tail, claws, and legs.

People often cook lobster by boiling or steaming it and enjoy it in many delicious ways. Whether it’s as a fancy lobster tail dinner, a classic lobster roll, a creamy lobster bisque, or part of a tasty seafood platter, lobster is a versatile ingredient. But because it’s seen as such a special and gourmet food, it can be pretty pricey at restaurants and seafood stores.

Other Names of Lobster

Lobster is known by various names depending on the region and the species. Some common names for lobster include:

1. Homarus americanus: Often referred to as American lobster or Maine lobster, this species is native to the Atlantic coast of North America.
2. Homarus gammarus: Known as European lobster, it is found in the northeastern Atlantic Ocean and the Mediterranean Sea.
3. Rock lobster: This term is often used to refer to species of spiny lobsters, which are found in warm waters around the world. They belong to the Palinuridae family and are distinct from the clawed lobsters.
4. Spiny lobster: As mentioned, this term refers to a group of lobster species characterized by their lack of large claws and spiny exoskeletons. They are also known as langoustes or langostas in some regions.
5. Crawfish: In some parts of the United States, particularly in the South, small freshwater lobsters, also known as crawfish or crayfish, are consumed.

These are just a few examples, as there are many species of lobsters around the world, each with its own local names and variations.

Nutritional Value of Lobster

Here’s a general overview of the nutritional value of lobster per 100 grams:

Nutrient	Amount
Calories	~90 kcal
Protein	~19 grams
Fat	~1.5 grams
Cholesterol	~72 milligrams
Sodium	~400 milligrams
Potassium	~400 milligrams
Vitamin B12	~3.5 micrograms
Selenium	~45 micrograms
Phosphorus	~200 milligrams
Magnesium	~30 milligrams
Iron	~0.5 milligrams
Zinc	~2 milligrams
Vitamin A	~90 IU
Vitamin E	~0.5 milligrams
Vitamin C	~0.5 milligrams
Vitamin K	~0.1 micrograms
Riboflavin (B2)	~0.1 milligrams
Niacin (B3)	~2 milligrams
Vitamin B6	~0.1 milligrams
Folate (B9)	~4 micrograms

Please note that these values can vary slightly based on factors like cooking method and the specific species of lobster. Additionally, these values are approximate and may differ based on different sources and methods of measurement.

Benefits of Lobster

Packed with Protein: Lobster is a fantastic source of top-notch protein, which our muscles love for repair, growth, and overall well-being.

Low in Fat: Unlike some protein-rich foods like red meat, lobster is relatively low in saturated fat. So, if you’re watching your fat intake, lobster could be a great choice.

Omega-3 Goodness: Lobster is rich in omega-3 fatty acids, which are great for our heart. These healthy fats can help reduce the risk of heart disease and inflammation.

Loaded with Vitamins and Minerals: Lobster is a treasure trove of vitamins and minerals like vitamin B12, selenium, zinc, phosphorus, and magnesium. These nutrients are essential for keeping our energy up, our immune system strong, and our bones healthy.

Calorie-Wise: When it comes to calories, lobster is a lighter choice compared to meats like beef. So, if you’re keeping an eye on your calorie intake but still want those essential nutrients, lobster could be your go-to.

Brain Boost: Those omega-3 fatty acids in lobster? They’re not just good for the heart; they can also support brain health and cognitive function, potentially helping to ward off cognitive decline and certain neurological disorders.

Supports Thyroid Health: Lobster is a good source of iodine, a key mineral that our thyroid loves for making important hormones.

But, a little heads-up: even though lobster is nutritious, it’s best enjoyed in moderation due to its high cholesterol content. And if you’re allergic to shellfish, it’s better to steer clear of lobster altogether.

Varieties of Lobster

There are several varieties of lobster found around the world, each with its own distinct characteristics and habitat. Some of the most notable varieties include:

1. American Lobster (Homarus americanus): Also known as Maine lobster, it is found along the Atlantic coast of North America, particularly in the waters off the northeastern United States and eastern Canada.
2. European Lobster (Homarus gammarus): This species is native to the northeastern Atlantic Ocean and is commonly found in waters off the coasts of Europe and North Africa.
3. Spiny Lobster (Palinuridae family): Spiny lobsters belong to the Palinuridae family and are found in warm waters around the world. They lack the large claws of clawed lobsters and have spiny exoskeletons. Varieties include the Caribbean spiny lobster and the California spiny lobster.
4. Rock Lobster: The term “rock lobster” is often used to refer to various species of spiny lobsters found in different regions, particularly those with rocky bottoms or reef habitats.
5. Australian Lobster (Moreton Bay Bug and Western Rock Lobster): Found in the waters around Australia, the Australian lobster includes species such as the Moreton Bay bug and the Western rock lobster.
6. New Zealand Lobster (Crayfish): In New Zealand, the term “crayfish” is used to refer to a variety of spiny lobsters native to the region. The New Zealand lobster is highly prized for its sweet, tender meat.
7. Japanese Spiny Lobster (Ise-ebi): This species is found in the waters around Japan and is known for its culinary significance in Japanese cuisine.

These are just a few examples of the many varieties of lobster found around the world. Each species has its own unique characteristics, habitat preferences, and culinary uses.

What Does Lobster Taste Like

Lobster has a unique and delightful taste that seafood lovers can’t resist. It’s often described as sweet, delicate, and a bit briny, making it stand out from other types of seafood. When cooked just right, the meat is tender and juicy, with a texture that’s both firm and soft.

The taste of lobster can vary based on things like the type of lobster, what it’s been eating, and how it’s prepared. Usually, people love the sweet flavor of the tail meat the most. The claw meat, while a bit chewier, is still tasty and flavorful.

There’s something special about the rich and savory taste of lobster that gives it that umami goodness. And no matter how you cook it—boiled, steamed, grilled, or baked—the lobster keeps its sweet and salty flavors intact. Many folks, like me, enjoy lobster best when it’s simply boiled or steamed and served with melted butter, letting the natural deliciousness of the meat take center stage.

Some people might compare lobster to other shellfish like crab or shrimp, but to me, lobster has a more elegant flavor and a softer texture. All in all, eating lobster is a real treat—a luxurious and indulgent experience that seafood enthusiasts, including myself, truly treasure.

How To Cook Lobster

Cooking lobster can be done in various ways, depending on personal preference and the dish you want to prepare. Here are several common methods for cooking lobster:

1. Boiling:
   • Bring a large pot of salted water to a boil.
   • Carefully add the live lobsters to the pot.
   • Boil for about 8-10 minutes per pound of lobster. Ensure that the lobster shells turn bright red.
   • Remove the lobsters from the pot and allow them to cool slightly before serving.
2. Steaming:
   • Fill a large pot with about 2 inches of water and bring it to a boil.
   • Place a steaming rack or basket in the pot.
   • Put the live lobsters on the rack, cover the pot, and steam for about 8-10 minutes per pound.
   • Once cooked, remove the lobsters from the pot and let them cool before serving.
3. Grilling:
   • Split the lobster tails in half lengthwise with a sharp knife.
   • Brush the lobster meat with melted butter or olive oil, and season with salt, pepper, and any other desired seasonings.
   • Preheat the grill to medium-high heat.
   • Place the lobster tails shell-side down on the grill and cook for about 5-7 minutes until the meat is opaque and cooked through.
   • Serve with additional melted butter and lemon wedges.
4. Baking:
   • Preheat the oven to 375°F (190°C).
   • Split the lobster tails in half lengthwise with a sharp knife.
   • Place the lobster tails on a baking sheet or in a baking dish.
   • Brush the lobster meat with melted butter or olive oil, and season with salt, pepper, and any desired herbs or spices.
   • Bake for about 12-15 minutes, until the meat is opaque and cooked through.
   • Serve with additional melted butter and lemon wedges.

Regardless of the cooking method, it’s important to ensure that lobster is cooked thoroughly but not overcooked, as it can become tough and rubbery if cooked for too long. Additionally, remember to handle live lobsters carefully and humanely before cooking.

How To Use Lobster

Lobster is a versatile and delicious ingredient that can turn any meal into a special occasion. Whether you’re planning a casual dinner or a gourmet feast, here are some delightful ways to incorporate lobster into your cooking:

Lobster Rolls: Dive into a classic New England delight! Tender lobster chunks mixed with creamy mayo, a splash of lemon juice, crunchy celery, and a sprinkle of seasonings, all nestled in a buttery, toasted split-top bun. It’s a taste of seaside heaven!

Lobster Bisque: Indulge in the luxurious flavors of lobster bisque, a velvety soup filled with rich lobster meat, creamy broth, aromatic onions, garlic, and a hint of spices. It’s the perfect starter to impress your guests or treat yourself.

Lobster Salad: For a lighter option, toss lobster meat into a refreshing salad. You can serve the succulent lobster on a bed of greens, paired with creamy avocado, juicy citrus fruits, and a drizzle of light vinaigrette. It’s a fresh and vibrant dish that’s both nutritious and delicious!

Lobster Pasta: Elevate your pasta game with lobster! Whether it’s a creamy lobster linguine or decadent lobster ravioli, the sweet and savory flavors of lobster perfectly complement the pasta and sauce. It’s comfort food with a gourmet twist!

Grilled Lobster Tails: Fire up the grill for a sophisticated main course! Brush split lobster tails with melted butter, fragrant herbs, and a pinch of seasoning, then grill them to perfection. The result? Tender, flavorful lobster with a delightful charred finish.

Lobster Thermidor: Transport yourself to a Parisian bistro with lobster thermidor, a classic French dish. Imagine succulent lobster meat coated in a creamy sauce infused with shallots, white wine, mustard, and a cheesy topping, all baked to golden perfection. It’s elegance on a plate!

Lobster Tacos or Quesadillas: Give your tacos or quesadillas a gourmet twist by using lobster as the star ingredient! Pair the succulent lobster meat with fresh salsa, creamy avocado, melted cheese, and other tasty toppings. It’s a fiesta of flavors in every bite!

Stir-Fries and Curries: Add a touch of luxury to your stir-fries or curries with lobster meat. It pairs wonderfully with crisp vegetables, aromatic spices, and creamy coconut milk in Asian-inspired dishes. It’s a fusion of flavors that will delight your taste buds!

So, whether you’re a lobster aficionado or trying it for the first time, there are endless ways to enjoy this exquisite ingredient. Get creative in the kitchen and experiment with these recipes to find your favorite way to savor the deliciousness of lobster!

Substitute for Lobster

When looking for substitutes for lobster, it’s essential to consider the texture, flavor, and culinary application you’re aiming to achieve. Here are some alternatives to lobster:

1. Crab: Crab meat has a sweet and delicate flavor similar to lobster, especially the meat from snow crab or king crab legs. Crab can be used in recipes like crab cakes, crab salad, or crab bisque as a substitute for lobster.
2. Shrimp: Shrimp is widely available and has a mild, sweet flavor that can resemble lobster, although the texture is somewhat different. Large shrimp can be grilled, sautéed, or used in pasta dishes as a substitute for lobster.
3. Crayfish: Crayfish, also known as freshwater lobsters, have a flavor and texture similar to lobster, though they are smaller in size. Crayfish can be used in recipes like bisque, pasta dishes, or salads as a substitute for lobster.
4. Scallops: Scallops have a sweet and delicate flavor with a tender, slightly firm texture. While they are not a direct substitute for lobster, they can be used in seafood dishes to provide a similar richness and flavor profile.
5. Langostino: Langostino, also known as squat lobster or “false lobster,” has a taste and texture similar to lobster, although it’s smaller in size. Langostino can be used in recipes like lobster rolls, salads, or pasta dishes as a substitute for lobster.
6. Whitefish: Firm whitefish such as cod, haddock, or halibut can be used as a substitute for lobster in dishes like seafood stews or chowders. While the flavor is different, whitefish can provide a similar texture and richness to lobster in certain recipes.
7. Tofu or Hearts of Palm: For vegetarian or vegan alternatives, tofu or hearts of palm can be used to mimic the texture of lobster in dishes like vegan lobster rolls or salads. These alternatives may not replicate the flavor of lobster but can provide a similar texture in plant-based dishes.

When choosing a substitute for lobster, consider the flavor profile of the dish and the preferences of those you are serving. Experiment with different ingredients to find the best substitute for your specific recipe and dietary needs.

Where to Buy Lobster

You can buy lobster from various sources, including seafood markets, fishmongers, grocery stores, and online seafood suppliers. Here are some options for purchasing lobster:

1. Seafood Markets and Fishmongers: Local seafood markets and fishmongers often offer a selection of fresh lobster, including live lobsters and lobster tails. These establishments typically source their seafood locally or regionally and may offer a variety of lobster sizes and species.
2. Grocery Stores: Many grocery stores, especially those located in coastal regions or areas with a high demand for seafood, carry fresh or frozen lobster. You can check the seafood section of your local grocery store for whole lobsters, lobster tails, or other lobster products.
3. Online Seafood Suppliers: Numerous online seafood suppliers offer a wide range of lobster products, including live lobsters, lobster tails, and pre-cooked lobster meat. When purchasing lobster online, ensure that the supplier maintains high standards for quality and freshness and offers reliable shipping options.
4. Specialty Seafood Shops: Specialty seafood shops or gourmet food stores may carry premium-quality lobster products, including specialty varieties or prepared lobster dishes. These establishments often cater to customers seeking high-quality seafood for special occasions or gourmet meals.
5. Local Fishermen and Seafood Co-ops: In coastal communities or areas with active fishing industries, you may have the opportunity to purchase lobster directly from local fishermen or seafood co-ops. Buying directly from fishermen can provide you with access to freshly caught lobster and support local fishing communities.

Before purchasing lobster, consider factors such as freshness, quality, and sustainability. Look for suppliers that prioritize sustainable fishing practices and offer assurances of quality and freshness. Additionally, inquire about the handling and storage recommendations for live lobsters or fresh seafood products to ensure optimal freshness and flavor.

How To Store Lobster

Properly storing lobster is crucial to maintain its freshness and quality. Here are some guidelines for storing lobster:

1. Live Lobsters:
   • Keep live lobsters refrigerated until you are ready to cook them.
   • Place live lobsters in a container or a perforated plastic bag to prevent them from escaping and to keep them moist.
   • Store live lobsters in the coldest part of your refrigerator, usually in the vegetable crisper drawer or on a bed of ice in a cooler.
2. Cooked Lobster:
   • If you have cooked lobster, store it in the refrigerator promptly after cooking.
   • Allow cooked lobster to cool to room temperature before refrigerating.
   • Place cooked lobster meat in an airtight container or wrap it tightly with plastic wrap or aluminum foil.
3. Fresh Lobster Meat:
   • If you have fresh lobster meat, store it in the refrigerator immediately after purchase.
   • Place the fresh lobster meat in an airtight container or wrap it tightly with plastic wrap or aluminum foil.
   • Use fresh lobster meat within 1-2 days for the best quality.
4. Frozen Lobster:
   • If you have frozen lobster tails or meat, store them in the freezer until you are ready to use them.
   • Keep frozen lobster in its original packaging or transfer it to a freezer-safe, airtight container.
   • Frozen lobster can be stored in the freezer for several months, but it’s best to use it within 3-6 months for optimal flavor and texture.

Regardless of the type of lobster you are storing, it’s important to keep it at a consistent and cold temperature to prevent bacterial growth and maintain its quality. Additionally, always follow any specific storage instructions provided by your seafood supplier or on the packaging of the lobster product. When in doubt, use your senses to assess the freshness of lobster—fresh lobster should have a mild, briny aroma and firm, translucent flesh. If lobster develops an off odor, slimy texture, or unusual discoloration, it may be spoiled and should be discarded.

Frequently Asked Questions (FAQs)