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