Lobster

Lobster is a lean protein — about 19g protein and 1g fat per 3oz cooked — with high amounts of selenium, zinc, copper, and B12. Like crab and shrimp, it's low in mercury and on the FDA "Best Choices" list, meaning 2-3 servings per week are safe even during pregnancy.

Shellfish allergy

Lobster is a crustacean and one of the FDA top-9 allergens. The primary allergen is tropomyosin, which is shared across crab, shrimp, lobster, and crayfish — cross-reactivity within this group is very high. Mollusks (clams, oysters, scallops) are a different class, but some people react to both. Shellfish allergy is more likely to be lifelong than dairy or egg allergies and is a common cause of adult-onset food allergy and anaphylaxis.

Cholesterol and butter

Lobster meat itself has about 60mg cholesterol per 3oz — moderate, and largely irrelevant under current dietary guidelines, since dietary cholesterol has a smaller effect on blood cholesterol than once assumed. The bigger nutritional load usually comes from how lobster is served: drawn butter and lobster rolls (often on a brioche bun with mayo) push the saturated fat and refined carb content way up. The lobster itself, steamed or grilled, is one of the leaner animal proteins available.