Lobster (cooked) vs Crab (cooked)
| Lobster (cooked) | Crab (cooked) | |
|---|---|---|
| Protein · per 100 g | 19.0 g | 17.9 g |
| Carbs · per 100 g | 0.0 g | 0.0 g |
| Fat · per 100 g | 0.9 g | 0.7 g |
| Fiber · per 100 g | 0.0 g | 0.0 g |
| Energy · per 100 g | 89.0 kcal | 83.0 kcal |
| Protein · per 100 kcal | 21.3 g | 21.5 g |
| To hit 30 g protein | 158 g · 141 kcal | 168 g · 139 kcal |
The same three numbers, drawn
What 30 g of protein looks like on a plate
Where the calories come from
The one-line verdict: Crab (cooked) delivers 1.0× the protein per calorie of Lobster (cooked) (21.5 g vs 21.3 g per 100 kcal).
More protein / 100 g: LobsterLighter per 100 g: CrabSmaller 30 g portion: Lobster
Swap in your own pair
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.