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Calories · American & British

Calories in a lobster roll

A typical restaurant serving of a lobster roll (one Maine-style lobster roll: about ¾ cup of lobster salad in a buttered, toasted split-top bun, about 192 g) is about 430 calories, usually 330–550.

Restaurant portions vary; this is a typical estimate, not a label. Also called Maine lobster roll, New England lobster roll.

~430
Lobster roll

The usual range

Drawn on one 0–2,000 scale shared by every dish page, so plates compare at a glance.

Protein, carbs and fat

  • Protein19 g
  • Carbs24 g
  • Fat29 g

One serving

Serving
one Maine-style lobster roll: about ¾ cup of lobster salad in a buttered, toasted split-top bun
Weight
~192 g
Per 100 g
~225

The dish

About a lobster roll

A lobster roll is chunks of lobster dressed with mayo (Maine style) or warm butter (Connecticut style) in a toasted hot dog–style bun. Built from USDA values for lobster salad, a bun and a little butter, a typical roll is about 430; lobster meat itself is lean, so the mayo and butter decide the number.

Ways it comes

One dish, a few numbers

Lobster roll · rough numbers

  • Small roll~330
  • Typical Maine-style roll~430
  • Big roll with a full cup of lobster~510
  • Connecticut-style with 3 tbsp warm butter~530

What moves the number

Why one plate is 330 and another 550

  • Mayonnaise in the lobster salad
  • Butter on the toasted bun
  • Connecticut-style rolls drenched in warm butter
  • Chips or fries on the side

Ordering lighter

If you want a lighter plate

  • Ask for light mayo
  • Skip the side of fries
  • Share a large roll

Side by side

Next to other American & British dishes

American & British · typical restaurant servingAll about American & British food →

  • Mimosa~120one 6 oz mimosa: sparkling wine and orange juice · usually 80–150
  • Glass of red wine~130one standard 5 oz pour · usually 100–230
  • Green bean casserole~130one cup of green bean casserole · usually 60–190
  • Yorkshire pudding~130one large pub-style Yorkshire pudding (about 60 g) · usually 60–350
  • Pint of beer~210one 16 oz US pint of regular beer · usually 100–280
  • Scotch egg~270one standard Scotch egg (113 g) · usually 220–450
  • Hot dog~300one beef hot dog in a white bun with mustard · usually 250–650
  • Mashed potatoes and gravy~300one cup of restaurant mashed potatoes with gravy · usually 150–450
  • Gumbo~330one restaurant bowl, about 1½ cups, with rice · usually 220–430
  • Mac and cheese~340one restaurant side, roughly a heaped cup · usually 250–1,000
  • Clam chowder~350one bowl of New England chowder, about 1½ cups · usually 200–900
  • Sausage roll~350one bakery sausage roll in flaky pastry · usually 250–550

In PlateDiary

A rough number for the dishes you save — only if you want one.

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Calories in PlateDiary are off unless you turn them on. Switch them on and, when PlateDiary AI reads your photo of the table, each dish gets one rough “~” number. Accept it or change it; a number you correct is remembered for that dish. With Calories off, the app looks exactly as it did before.

A read sends small pictures of the cut-out dishes, with the place's name as a hint — never the table photo, faces or your location. Calorie numbers never go to analytics, and nothing is written to a health app. PlateDiary AI starts with free tries; here is how it works.

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How these numbers were made

Method and sources

Last reviewed

Restaurant portions and cooking vary, so these are typical estimates for one serving, built from the sources below. Treat it as a rough number: your plate may land anywhere in the range.

If you manage a health condition, ask a doctor or registered dietitian.

AI helped draft this page; every number was checked against the sources.

  1. USDA FoodData Central (FNDDS 2021–2023) — Lobster salad (1 cup, 182 g), FDC 2706825
  2. USDA FoodData Central (FNDDS 2021–2023) — Roll, white, hot dog bun (45 g), FDC 2707656
  3. USDA FoodData Central (SR Legacy) — Butter, salted, FDC 173410
  4. USDA FoodData Central (SR Legacy) — Lobster, northern, cooked, FDC 174209

Questions

Questions people ask.

How many calories are in a lobster roll?

A typical restaurant serving of a lobster roll (one Maine-style lobster roll: about ¾ cup of lobster salad in a buttered, toasted split-top bun, about 192 g) is about 430 calories, usually 330–550. The number depends mostly on the portion and how it is cooked.

How many calories are in a lobster roll with butter?

About 530 for a Connecticut-style roll with about 4 oz of lobster and 3 tablespoons of warm butter, since each tablespoon adds about 100.

Is a lobster roll healthy?

Lobster is lean, about 89 per 100 g cooked. The mayo, butter and the fries beside it add most of the rest.

What changes the calories in a lobster roll?

Mayonnaise in the lobster salad. Butter on the toasted bun.

How can I order a lobster roll lighter?

Ask for light mayo. Skip the side of fries.

Can PlateDiary show calories for the dishes I eat out?

Yes, if you want it to: calories in PlateDiary are off unless you turn them on. Switch them on and each dish you save from a photo of the table gets one rough “~” number you can accept or change.