Fish protein scores DIAAS 1.0–1.15. Matching beef (Huang et al., Crit Rev Food Sci Nutr 2018). Per 100 g lobster: 77 kcal, 16.5 g protein, 423 mg sodium. A whole 600 g lobster yields ~150 g of meat.
How should I track Lobster, northern, raw?
Lobster, northern, raw is high in zinc. For the most accurate tracking of Lobster, northern, raw, weigh it raw and boneless. Fish loses 15–25% of its weight during cooking as water evaporates (USDA cooking yield data). If you are using canned fish, the drained weight is what matters — the difference between oil-packed and water-packed can be 40–80 calories per can. A quick drain-and-weigh habit saves you from hidden calories. Also keep in mind that smoked or cured fish has different values than fresh due to moisture loss and added salt.