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

What is Lobster

Lobster is a type of shellfish that’s found in the ocean, mostly in colder waters. They have hard, armor-like shells that protect their soft bodies inside. These creatures are famous for their long, strong claws, which they use for hunting and defending themselves. The meat inside is considered a real delicacy and has a sweet, rich taste, often cooked by boiling or grilling. When cooked, the lobster turns bright red, and its tender meat is so juicy and flavorful. Lobsters are also known for their ability to shed their shells as they grow, a process called molting. Some lobsters can live a long time, with some reaching ages of 50 years or more. While they’re a prized food in many countries, lobsters also play an important role in the ecosystem by helping to keep other species in check.

Other Names of Lobster

Lobsters go by a few different names, depending on where you are or the type of lobster it is. Here’s a list of some other names for lobsters:

1. Rock Lobster – This is another name for spiny lobsters, which don’t have the big claws like regular lobsters. Instead, they have spiny, rough shells and are often found in warmer waters.
2. Clawed Lobster – This is just a name for the common lobster you see with two big claws. It’s the type most people think of when they hear the word “lobster.”
3. Maine Lobster – A specific type of clawed lobster, mostly caught in the waters off Maine, USA. It’s known for its sweet, tender meat.
4. American Lobster – Another name for the Maine Lobster, mostly because it’s found along the Eastern seaboard of North America.
5. European Lobster – This is the type of lobster that’s more common in European waters. It’s similar to the American Lobster but often has a slightly different color and smaller claws.
6. Langouste – A French name for spiny lobsters, sometimes used in cooking or when talking about lobster in a more general sense.
7. Scampi – In some places, scampi refers to a type of lobster, but it’s more commonly used to describe a type of shrimp-like crustacean. In the US, scampi is sometimes used to refer to lobster tails in certain dishes.

So, lobsters can go by different names depending on where they’re from or what type they are, but they all have that same delicious, tender meat.

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

Lobster is not just tasty, but it also comes with some great health benefits. Here’s a list of why lobster can be a good choice for your diet:

1. High in Protein – Lobster is packed with protein, which is essential for building and repairing muscles. If you’re looking to stay strong or even build muscle, lobster is a great food to add to your diet.
2. Low in Fat – Compared to many other meats, lobster is low in fat, making it a lean choice. It’s a good option if you want something filling without all the extra calories that come from fatty foods.
3. Rich in Vitamins – Lobster contains important vitamins like B12, which helps keep your nerves and blood cells healthy, and vitamin E, which supports your immune system and skin health.
4. High in Minerals – Lobster is also a good source of minerals like zinc and selenium. These help with immune function, support your metabolism, and even protect against certain diseases.
5. Good for Heart Health – Even though lobster has cholesterol, it contains omega-3 fatty acids, which are actually good for your heart. These healthy fats help lower bad cholesterol and reduce the risk of heart disease.
6. Boosts Brain Function – The omega-3s and vitamin B12 found in lobster also play a key role in keeping your brain sharp. They can help improve memory and focus.
7. Low in Calories – If you’re watching your calorie intake, lobster is a great food because it’s low in calories but still filling, helping you stay full without overindulging.

So, not only is lobster delicious, but it’s also pretty nutritious, giving you a lot of health benefits packed into one tasty meal.

Varieties of Lobster

There are a few different varieties of lobster, each with its own unique qualities. Here’s a list of the main types:

1. American Lobster – This is the lobster most people are familiar with. It’s the one with large claws, mostly found in the cold waters off the northeastern coast of the U.S., like Maine. It’s known for its sweet, tender meat and is the most common lobster served in restaurants.
2. European Lobster – Found in colder waters around Europe, this variety looks similar to the American Lobster but tends to have a slightly smaller size and a deeper blue or greenish color. The meat is just as sweet but can be a bit firmer than its American counterpart.
3. Spiny Lobster – Also known as the rock lobster, this variety doesn’t have the big claws that other lobsters do. Instead, it has sharp spines along its shell. Spiny lobsters are found in warmer waters, like the Caribbean and parts of the Mediterranean, and their meat is a little more delicate and mild in flavor.
4. Caribbean Lobster – A type of spiny lobster found in the warmer waters of the Caribbean. This variety is smaller and more slender than the American lobster but has a sweet, tender meat that’s highly prized in many tropical cuisines.
5. Slipper Lobster – This variety is a bit different because its shell is more flattened, and it looks almost like a tiny lobster with short legs. It’s found in warmer waters and has a mild, slightly sweet flavor, though it’s not as commonly found on menus as other lobsters.

Each variety of lobster has its own unique flavor and texture, so depending on where it’s from and how it’s cooked, the experience can be a little different, but they all share that delicious lobster taste we love.

What Does Lobster Taste Like

Lobster has a really unique and delicious taste that’s hard to compare to other foods. The meat is sweet, a bit salty, and has a rich, buttery flavor, especially when it’s freshly cooked. It’s tender, but not mushy, with a firm texture that gives it a nice bite. When you dip it in melted butter or other sauces, it really brings out the flavors even more. The taste can change a little depending on how it’s cooked. For example, grilling it can give it a smoky flavor, while boiling it keeps the taste more pure and subtle. But overall, lobster has a delicate and savory flavor that makes it stand out, and once you try it, it’s hard to forget.

How To Cook Lobster

Cooking lobster can be a fun experience, and there are different methods depending on the flavors you want to bring out. Here are four popular ways to cook lobster, each with its own twist:

1. Boiling Lobster

Boiling is the simplest and most common way to cook lobster. It’s fast, easy, and keeps the natural flavor intact. To boil lobster, fill a large pot with water (about 3-4 quarts of water for each lobster) and add a good amount of salt to mimic seawater. Once the water is boiling, carefully drop the live lobster into the pot. Boil it for about 8-12 minutes, depending on its size (larger lobsters will need a bit more time). You’ll know it’s done when the lobster turns bright red and floats. After boiling, you can serve the lobster with melted butter or a squeeze of lemon.

2. Grilling Lobster

Grilling lobster adds a smoky flavor that’s hard to beat. First, you want to split the lobster in half lengthwise, from head to tail. Remove any of the stomach or greenish stuff inside, and brush the lobster with butter or olive oil. You can also season it with garlic, lemon, and herbs for extra flavor. Place the lobster halves shell-side down on a preheated grill over medium heat. Grill for about 5-6 minutes, then flip and grill for another 3-4 minutes. Grilling gives the lobster a nice char while keeping the meat juicy.

3. Steaming Lobster

Steaming is a gentle way to cook lobster, preserving its natural sweetness without overcooking it. To steam lobster, fill a large pot with about 2-3 inches of water and add salt, just like for boiling. Put a steamer rack or insert inside the pot and bring the water to a boil. Once the water is boiling, place the live lobsters on the rack, cover the pot, and steam for about 8-12 minutes, depending on the size. Steamed lobster is tender, and the flavor is a bit more delicate than boiled lobster. This method works especially well if you want to enjoy the pure lobster taste.

4. Baking Lobster

Baking is another great way to cook lobster, especially if you want a rich, indulgent meal. Start by preheating your oven to 375°F (190°C). Split the lobster in half, and remove the meat from the shell if you like, or leave it in the shell for presentation. You can stuff the lobster with breadcrumbs, garlic butter, and herbs, or just bake it with butter and seasonings on top. Place the lobster on a baking dish and bake for 15-20 minutes, until the meat is opaque and firm. Baked lobster is great if you want something a little more sophisticated or if you’re serving a special dinner.

Each of these methods gives the lobster a different taste and texture, so you can pick whichever one suits your mood or the dish you’re planning. Whether you’re boiling for simplicity or baking for something a little fancier, lobster is always a treat when cooked right.

How To Use Lobster

Lobster is a versatile ingredient, and there are lots of ways to cook and enjoy it. Here’s a list of some popular ways to use lobster:

1. Boiling – This is one of the simplest and most common ways to cook lobster. You just drop the lobster into a big pot of boiling water for about 8-12 minutes, depending on its size. Once it turns bright red, it’s ready to be served with melted butter or a squeeze of lemon.
2. Grilling – If you want a bit of smokiness, grilling lobster is a great option. You can split the lobster in half, brush it with butter or olive oil, and grill it for a few minutes on each side. The heat gives it a nice char while keeping the meat juicy.
3. Lobster Rolls – A classic way to use lobster, especially in places like Maine. You take cooked lobster meat, chop it up, and mix it with a little mayo, lemon juice, and seasoning. Then, you stuff it into a soft, toasted roll for a tasty sandwich.
4. Lobster Bisque – This is a creamy soup made with lobster, often flavored with a bit of brandy or sherry. The lobster meat is cooked and then pureed into the broth to make a rich, flavorful soup. It’s a fancy dish that’s surprisingly easy to make.
5. Lobster Tails – Lobster tails are perfect for grilling or broiling. You can cut the shell open, pull the meat out slightly, and then cook it with butter, garlic, and herbs. It’s a delicious, easy way to enjoy lobster without too much fuss.
6. Lobster Mac and Cheese – For a comfort food twist, you can add lobster to mac and cheese. The creamy cheese sauce pairs perfectly with the sweet lobster meat, creating a rich, indulgent dish.
7. Lobster Salad – After boiling the lobster, you can chop the meat and toss it with mixed greens, avocado, and a light vinaigrette. It’s a fresh and light way to enjoy lobster, especially during warmer weather.
8. Lobster Pasta – Lobster works really well in pasta dishes. You can make a rich lobster cream sauce or toss lobster meat into spaghetti with garlic, herbs, and a bit of white wine for a simple yet elegant meal.

There are so many ways to use lobster, whether you’re keeping it simple or making something a little fancier.

Substitute for Lobster

If you’re looking for a substitute for lobster, maybe because it’s too expensive or hard to find, there are a few options that can give you a similar texture and flavor. Here are some good alternatives:

1. Shrimp – Shrimp is probably the closest substitute for lobster. It has a similar texture and a mild, slightly sweet taste. You can use shrimp in almost any lobster recipe, like lobster rolls or lobster pasta. Just make sure to cook it until it’s tender, like lobster.
2. Crab – Crab, especially varieties like king crab or snow crab, has a sweet, tender meat that can mimic lobster’s flavor. It works great in lobster bisque, crab cakes, or even in a lobster roll. Just be careful, as crab can sometimes be a bit more delicate in flavor.
3. Scallops – Scallops are another seafood option that can stand in for lobster. They have a sweet, soft texture, and when cooked properly, they can have a similar richness to lobster meat. Scallops are especially great in pastas or in creamy sauces.
4. Crawfish – If you’re looking for something a little different, crawfish can be a good choice. They have a similar texture to lobster and are often used in Southern cooking. Crawfish can work well in gumbo, bisques, or even in a shrimp boil where you would normally use lobster.
5. Langoustine – Sometimes called “Norway lobster,” langoustines are similar to lobsters but smaller, with delicate, sweet meat. If you can find them, they can make a great replacement, especially in dishes like lobster pasta or lobster salad.
6. Tilapia or Other White Fish – If you’re trying to avoid shellfish, a firm white fish like tilapia or cod can work. While the taste is not quite as sweet, you can use the fish in lobster-like dishes like seafood bisques or grilled lobster tail substitutes.
7. Tofu (for Vegetarians) – For a plant-based substitute, tofu can be a decent choice. If you’re looking for something to replace the texture of lobster in a dish, you can marinate and grill or fry tofu to get it crispy on the outside and tender on the inside.
8. Mushrooms (for Vegetarians) – Mushrooms, especially meaty ones like king oyster or shiitake, can provide a similar texture to lobster when cooked. If you’re going for a vegetarian version of a lobster dish, mushrooms can add that rich umami flavor that’s a little bit like seafood.

Each of these substitutes can offer something a little different, but they’ll all help give you a dish that’s satisfying without the lobster.

Where to Buy Lobster

If you’re looking to buy lobster, there are several places where you can find fresh or frozen lobster, depending on what you’re after. Here’s a list of some common places to get your lobster fix:

1. Local Seafood Markets – If you’re lucky enough to live near the coast or a fishing area, local seafood markets are a great place to buy fresh lobster. The lobsters here are usually caught that day or very recently, so you’re getting the freshest option possible. The staff can also help you pick out the best lobsters and might even cook them for you if you ask!
2. Grocery Stores – Many larger grocery stores, especially those with a good seafood section, carry lobster. You can find them in the frozen food aisle or sometimes fresh in the seafood counter. Keep in mind, fresh lobster might be more expensive, but it’s often worth it for the quality. Some stores also sell lobster tails, which can be more affordable if you’re looking for a quick meal.
3. Online Seafood Retailers – If you can’t find lobster nearby, there are a lot of online seafood retailers that will ship fresh or frozen lobster right to your door. Websites like Lobster Anywhere or Maine Lobster Now are well-known for delivering high-quality lobster. The great thing about online shopping is that you can get lobster from places like Maine, no matter where you live!
4. Wholesale Clubs – Membership stores like Costco or Sam’s Club often sell lobster, usually in larger quantities or bulk. You can find both live lobsters and frozen ones, and they’re often priced better than regular grocery stores. This is a good option if you’re cooking for a crowd or just want to stock up.
5. Fishmongers – In some cities, you might find a dedicated fishmonger, who specializes in fresh seafood. These stores are great for finding high-quality lobster, and like at seafood markets, the staff are usually pretty knowledgeable and can help guide you on how to cook and prepare it.
6. Farmers’ Markets – In coastal areas, some farmers’ markets sell fresh, local lobster. It’s a bit of a hidden gem, but if you live near the coast or in an area with access to fresh seafood, this can be a great spot to find lobster that’s not only fresh but also locally sourced.
7. Restaurants or Lobster Shacks – While not somewhere you’ll buy lobster to take home, many seafood restaurants or lobster shacks sell lobster for takeout. If you want lobster but don’t want to deal with cooking it yourself, buying it from a restaurant or a lobster shack is a delicious option. Some places even offer live lobsters if you prefer to cook them yourself.
8. Specialty Food Stores – Certain high-end grocery stores or specialty food shops (like Whole Foods) may carry fresh or frozen lobster. These stores often have a better selection of seafood compared to regular supermarkets, and you might find lobster tails or even live lobsters during special events like holidays.

No matter where you buy your lobster, just make sure you’re getting it from a reliable source, especially if you want it fresh. Whether you’re looking for a special treat or just want to enjoy some lobster at home, these places should have you covered.

How To Store Lobster

Storing lobster properly is really important if you want to keep it fresh and safe to eat. Here’s a list of ways to store lobster depending on whether it’s live, cooked, or frozen:

1. Storing Live Lobster

If you’ve bought live lobster, you want to keep them alive as long as possible. Lobsters are highly perishable, and the fresher they are when cooked, the better the taste and texture.

• Refrigeration: Live lobsters should always be stored in the fridge. Ideally, they should be kept in a cold area of the fridge (about 40°F or 4°C). It’s crucial to avoid placing live lobsters in fresh water or covering them with ice directly because that can kill them.
• Ventilation: Lobsters need air to breathe, so never seal them in a plastic bag. Instead, store them in a breathable container, like a cardboard box or a tray lined with a damp cloth. The cloth helps keep the lobsters moist but not soaking wet. If you don’t have a box, you can cover the lobsters with a damp towel.
• Don’t stack them: If you’re storing multiple lobsters, try to avoid stacking them on top of each other because they can crush each other, especially the smaller ones. Instead, arrange them in a single layer so they can move around a little.
• Timeframe: Live lobsters should be cooked within 24-48 hours for the best quality. After that, they start to lose freshness, and the meat can become rubbery or less flavorful.

2. Storing Cooked Lobster

Once lobster is cooked, it’s much easier to store because it’s already safe to eat, but it should still be stored carefully to keep it fresh.

• Refrigeration: After cooking, let the lobster cool to room temperature, but don’t leave it out for more than 2 hours to avoid bacterial growth. Once it’s cool, you can remove the meat from the shell and store it in an airtight container in the fridge. You can also store the whole cooked lobster if you prefer, but separating the meat from the shell will make it last longer.
• Storage Time: Cooked lobster can stay fresh in the fridge for up to 3-4 days. If you’re not planning to eat it soon, it’s best to freeze the meat to extend its shelf life. Always check for any off smells or discoloration before eating to ensure it’s still good.

3. Freezing Lobster Meat

Freezing lobster is a great way to extend its shelf life, but it’s important to do it the right way so that the texture and flavor aren’t ruined.

• Preparing the Lobster Meat: Before freezing lobster, remove the meat from the shell. Lobster shells are hard and take up a lot of space, and freezing the shells along with the meat can cause freezer burn. Once the meat is removed, you can freeze it whole or in chunks.
• Freezing Process: Place the lobster meat in an airtight container or a vacuum-sealed freezer bag. If you’re using a freezer bag, make sure to squeeze out as much air as possible to avoid freezer burn. You can also wrap the lobster meat in plastic wrap, followed by aluminum foil, for extra protection.
• Storage Time: Frozen lobster meat is best used within 3-6 months. While it will technically be safe to eat after longer periods, the texture and flavor may start to degrade.
• Thawing: When you’re ready to use frozen lobster meat, thaw it slowly in the fridge overnight. Rapid thawing, like in the microwave or at room temperature, can cause the meat to become tough and rubbery. After it’s thawed, cook it within a day or two for the best texture.

4. Freezing Whole Lobsters

Freezing whole cooked lobsters is also possible, but the texture can change after being thawed. The meat might become a bit mushy or watery because freezing affects the cellular structure of the meat.

• Preparation: To freeze whole lobsters, first make sure they are fully cooked. Then, wrap each lobster tightly in plastic wrap, followed by aluminum foil. Alternatively, place them in a large freezer bag and remove as much air as possible. It’s important to wrap them well to avoid freezer burn.
• Freezing Time: Whole lobsters can be frozen for up to 6 months. Like frozen lobster meat, the sooner you eat them, the better the taste and texture will be after thawing.
• Thawing: Thaw whole lobsters slowly in the fridge overnight, or for at least 6 hours. It’s best to heat them gently after thawing, either by reheating them in boiling water or by steaming them.

5. Other Tips for Storing Lobster

• Avoid Storing in Water: It’s important not to store lobster in water (especially after cooking). While lobsters live in water, storing them in a tank or bowl of water in your fridge can drown them, or the water can affect the texture of the meat.
• Cooking Lobster from Frozen: If you freeze lobster meat or whole lobsters, you don’t always need to thaw them before cooking. You can boil or steam frozen lobster straight from the freezer, but you’ll need to add a little extra cooking time.

By following these tips, you can make sure your lobster stays fresh and safe to eat, whether it’s live, cooked, or frozen. The key is to handle it carefully and store it properly so that you can enjoy it at its best.

Frequently Asked Questions (FAQs)