A lobster roll is a popular New England sandwich made with lobster meat served on a grilled hot dog bun or similar roll. The classic preparation involves lightly dressing the lobster with mayonnaise or butter. Adding butter contributes additional calories to this seafood sandwich.
Quick Answer
A typical lobster roll with butter contains approximately 500-700 calories, depending on the exact size and ingredients. A standard lobster roll made with a 3-4 ounce lobster meat serving and 1-2 tablespoons of butter easily provides 500-600 calories. Larger sandwich sizes with extra butter can reach 700+ calories.
Detailed Calorie Breakdown
There are several factors that determine the calorie content of a lobster roll:
- Lobster meat amount – More ounces of lobster means more protein and calories.
- Bun size and type – Larger, enriched buns add more carbs and calories.
- Butter or mayonnaise – Butter contains about 100 calories per tablespoon.
- Additional ingredients – Onions, celery, herbs, lemon juice, salt, etc.
Here is a detailed calorie breakdown for a typical lobster roll with butter:
Lobster Meat
A standard lobster roll contains between 3-5 ounces of lobster meat. Lobster provides about 30 calories per ounce. So 3-5 ounces of lobster contributes 90-150 calories to the sandwich.
Hot Dog Bun
A basic hot dog bun provides about 120-150 calories. A New England-style split-top bun likely adds closer to 150 calories.
Butter
Most lobster rolls are dressed with 1-2 tablespoons of melted butter. Each tablespoon of butter contains about 100 calories.
Mayonnaise
If mayonnaise is used instead of butter, each tablespoon contains about 90-100 calories.
Onions, Celery, Herbs
Small amounts of onions, celery, chives, parsley, tarragon, and other herbs add minimal extra calories.
Totals
Adding up these typical amounts:
- 4 ounces lobster: 120 calories
- 1 hot dog bun: 150 calories
- 2 tbsp butter: 200 calories
This leads to a total of about 470 calories in a classic lobster roll with butter.
Size Variations
The size of the lobster roll can alter the calorie content:
- 3 ounce smaller lobster roll with 1 tbsp butter – about 400 calories
- 5 ounce larger lobster roll with 2 tbsp butter – around 600 calories
- Jumbo 8 ounce lobster roll with extra butter – up to 800+ calories
Factors That Increase Calories
Certain additions can significantly increase the calories in a lobster roll:
- Larger, enriched buns – up to 200-300 calories
- Extra butter – each tbsp is ~100 calories
- More mayonnaise – ~90-100 calories per tbsp
- Fried lobster meat
- Bacon – 50+ calories per slice
- Avocado – about 50 calories per ounce
- Fried onions – 20-30 calories per tbsp
With enough large additions, some indulgent lobster rolls can reach 1000+ calories.
Low Calorie Lobster Roll Options
You can reduce the calories in a lobster roll by:
- Cutting back on butter/mayo
- Using a lighter bun
- Increasing celery, onions, and herbs
- Seasoning with lemon juice instead of butter
- Ordering a smaller sandwich size
A lighter 3 ounce lobster salad lobster roll (with just 1 tbsp mayo) on a regular hamburger bun (120 calories) equates to around 320 calories total.
Nutrition Facts Panel
Here is a sample nutrition facts panel for a typical lobster roll with butter:
| Nutrition Facts | Lobster roll w/ butter |
|---|---|
| Serving Size | 1 sandwich (260g) |
| Calories | 530 |
| Total Fat | 36g |
| Saturated Fat | 18g |
| Trans Fat | 1g |
| Cholesterol | 175mg |
| Sodium | 430mg |
| Total Carbs | 30g |
| Dietary Fiber | 0g |
| Total Sugars | 3g |
| Protein | 33g |
The Calorie Range
In summary, a typical lobster roll with butter contains about 500-700 calories. Some key points:
- A standard 3-4 ounce lobster roll has around 500-600 calories
- Smaller rolls have ~400 calories
- Larger rolls have 600-700+ calories
- Jumbo rolls can reach 800-1000+ calories
- Butter, mayo, bacon, and fried lobster increase calories
- Lighter buns and smaller portions reduce calories
The calorie content can vary significantly based on the exact ingredients and preparation. But in most cases, enjoying a buttery lobster roll leads to a meal containing at least 500-700 calories.
Healthy Preparation Tips
Here are some tips for lightening up a lobster roll:
- Use a lighter whole wheat or sub roll instead of an enriched bun
- Broil, grill, or steam the lobster instead of frying
- Limit butter to 1 tbsp (or avoid completely)
- Use low-fat mayo or plain greek yogurt instead of regular mayo
- Load up on vegetables like celery, lettuce, and onions
- Spike flavors with lemon juice, mustard, dill, and other herbs
- Enjoy a smaller 3-4 ounce sandwich
- Share one lobster roll as an appetizer
- Pair with a side salad instead of fries
With smart choices, you can reduce the calories in lobster roll while still enjoying its amazing flavor.
Making Your Own Lobster Rolls
You can also control the nutrition profile by making homemade lobster rolls. Follow this recipe:
Ingredients
- 1 lobster tail or two lobster claws, cooked (about 4-5 oz meat)
- 2 tbsp low-fat mayonnaise
- 1 stalk celery, finely chopped
- 1 tbsp fresh chives, chopped
- 1 tsp lemon juice
- Salt and pepper to taste
- 2 whole wheat hot dog buns
- 1 tbsp unsalted butter, melted (optional)
- Lettuce leaves
Directions
- Combine lobster meat, mayo, celery, chives, lemon juice, salt, and pepper in a bowl. Gently mix.
- Brush hot dog buns with melted butter if desired.
- Fill buns with lobster salad mixture. Top with lettuce.
- For lower calories, skip the butter and use a lighter bun.
This recipe provides around 400-500 calories per sandwich, depending on ingredients. You control the portions and fat content!
Lobster Roll Calories Compared to Other Sandwiches
Compared to other popular sandwiches, a lobster roll with butter is relatively high in calories:
| Sandwich | Calories |
|---|---|
| Turkey sandwich | 300-400 |
| Tuna salad sandwich | 350-450 |
| Lobster roll | 500-700 |
| Roast beef sandwich | 500-600 |
| Chicken salad sandwich | 550-650 |
| Philly cheesesteak sandwich | 700-900 |
A lobster roll has a similar calorie profile as many deli meat or salad sandwiches. But depending on preparation, lobster rolls can also rival the calorie counts of heftier sandwiches like cheesesteaks.
Low Calorie Options Under 500 Calories
To keep a lobster roll under 500 calories:
- Choose a regular hamburger bun (~120 calories)
- Use 3 ounces or less of lobster meat
- Limit butter or mayo to 1 tablespoon or less
- Load up on veggies instead of cheese or bacon
- Flavor with lemon juice, mustard, herbs rather than extra butter
- Skip fries or chips as a side
With smart preparation choices, you can certainly enjoy lobster roll while remaining under 500 calories. Just watch your portions and go easy on the added fats.
Conclusion
A lobster roll with butter contains roughly 500-700 calories, with 500-600 calories being typical for a standard 3-4 ounce sandwich. The calorie count increases with larger lobster portions, additional high-fat ingredients like butter or bacon, and enriched side dishes. To lighten up your lobster roll, opt for a smaller portion on a lighter bun with just a touch of butter or low-fat mayo. Pay attention to serving sizes and accompaniments to keep your lobster roll closer to the 500 calorie mark.
