Lobster vs Swordfish
Side-by-side nutrition comparison per serving. See which fits your goals better.
Quick Verdict
Best for weight loss
Lobster
Best for muscle gain
Swordfish
Best for low-carb
Lobster
Macro Comparison
Lobster: 100g (100g) | Swordfish: 100g (100g)
89
Lobster
144
Swordfish
19g
Lobster
19.7g
Swordfish
0g
Lobster
0g
Swordfish
0.86g
Lobster
6.65g
Swordfish
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
85%
Lobster
55%
Swordfish
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| Nutrient | Lobster | Swordfish |
|---|---|---|
| Calories | 89 | 144 |
| Protein | 19g | 19.7g |
| Carbs | 0g | 0g |
| Fat | 0.9g | 6.7g |
| Fiber | 0g | 0g |
| Sugar | 0g | 0g |
| Sodium | 486mg | 81mg |
| Cholesterol | 146mg | 66mg |
| Saturated Fat | 0.21g | 1.61g |
| Potassium | 230mg | 418mg |
| Vitamin A | 1mcg | 36mcg |
| Vitamin C | 0mg | 0mg |
| Calcium | 96mg | 5mg |
| Iron | 0.29mg | 0.38mg |
Which Should You Choose?
For weight loss
Choose Lobster. With 89 calories and 19g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Swordfish. Swordfish delivers 19.7g protein per serving — 0.7g more than Lobster.
For low-carb diets
Choose Lobster with 0g carbs per serving.
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Take the free quizCommon Questions
Is Lobster or Swordfish better for weight loss?
For weight loss, Lobster is the better choice. Lobster has 89 calories and 19g protein per serving, while Swordfish has 144 calories and 19.7g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Lobster or Swordfish?
Swordfish has more protein per serving. Lobster provides 19g and Swordfish provides 19.7g of protein.
Can I eat both lobster and swordfish together?
Yes! Combining lobster and swordfish gives you 233 calories and 38.7g protein. This combination can work well as part of a balanced meal.