Red Lobster Nutrition Guide: Calories, Facts and Healthy Choices

By Alex Rivera, Head of Menu Research | Prices Verified Against the Red Lobster App
Independent guide. Not affiliated with Red Lobster Corp.

Lobster Price Guide is an independent, third party guide to Red Lobster menu prices. We are not affiliated with, endorsed by, or operated by Red Lobster or its parent company.

Red Lobster nutrition facts range from 0 calories for coffee and unsweetened iced tea to over 1900 calories for the Sailor’s Platter with Chesapeake fries. Grilled and steamed items like Live Maine Lobster and Grilled Atlantic Salmon are the lightest entrees on the menu.

Fried platters, cream based pasta, and family feasts carry the highest calorie and sodium counts. Every number in this guide comes from Red Lobster’s published nutrition data, valid beginning June 29, 2026.

About Red Lobster nutrition

This nutrition guide organizes Red Lobster’s dietary information by menu category, matching how items appear on the real menu. Each table lists calories, total fat, carbohydrates, protein, and sodium for a standard serving.

Full and lighter portion figures are shown separately wherever Red Lobster offers both options. If a dish comes with a choice of sauce, such as Crab Your Way or a seasoned seafood boil, the seafood and the sauce are listed as separate lines. Add them together to get a full nutritional value for that order.

If you are managing allergens or looking for a Gluten Free Menu at Red Lobster, pair this page with our Allergen and Ingredients Guide for a fuller picture before you order.

Nutrition at a Glance

If you’re short on time, here are the most important nutrition highlights from the Red Lobster menu.

Nutrition highlight	Quick answer
Lowest calorie entree	Live Maine Lobster
Highest protein entree	Salmon New Orleans
Lowest calorie appetizer	Shrimp Cocktail
Best grilled seafood	Grilled Atlantic Salmon
One Cheddar Bay Biscuit	160 calories
Zero calorie drinks	Coffee, hot tea, unsweetened iced tea, Pepsi Zero Sugar

Red Lobster nutrition comparisons

Comparing similar dishes side by side makes it easier to choose a meal that fits your goals, whether you are counting calories, watching sodium, or chasing protein. Here are four popular comparisons based on Red Lobster’s official nutrition data.

Grilled Atlantic Salmon vs fried flounder

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Grilled Atlantic Salmon	510	34	1	47	680
Wild Caught Crunch Fried Flounder, full	1170	74	78	44	3130

Grilled Atlantic Salmon and Wild Caught Crunch Fried Flounder both deliver similar protein, at 47 grams and 44 grams. The difference shows up everywhere else. The fried version has more than double the calories, over twice the fat, and more than four times the sodium of the grilled option. If you want the same protein with far fewer calories and less sodium, Grilled Atlantic Salmon is the clear winner.

Menu nutrition overview: indulgent vs lighter picks

Red Lobster’s menu ranges widely, from light, high-protein grilled seafood under 500 calories to heavy fried platters and multi-course feasts exceeding 1900 calories. This table breaks the menu into three categories and pairs the richest option in each against a lighter alternative, using the verified figures from the tables in this guide.

Menu category	Indulgent pick	Lighter alternative
Entrees	Sailor’s Platter with Chesapeake fries: 1910 kcal	Grilled Atlantic Salmon: 510 kcal or Live Maine Lobster: 440 kcal
Appetizers	Crispy Dragon Shrimp: 1010 kcal	Shrimp Cocktail: 180 kcal or Seafood Stuffed Mushrooms: 360 kcal
Sides	Baked Potato, Fully Loaded: 520 kcal	Roasted Asparagus: 90 kcal or plain Baked Potato: 270 kcal

The Cheddar Bay Biscuit sits in its own category at 160 calories per biscuit. It is not indulgent on its own, but it adds up fast if you order several at the table, so treat it as a moderation item rather than a free side.

Red Lobster nutrition comparisons

Comparing similar dishes side by side makes it easier to choose a meal that fits your goals, whether you are counting calories, watching sodium, or chasing protein. Here are four popular comparisons based on Red Lobster’s published nutrition data.

Grilled Atlantic Salmon vs fried flounder

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Grilled Atlantic Salmon	510	34	1	47	680
Wild Caught Crunch Fried Flounder, full	1170	74	78	44	3130

Grilled Atlantic Salmon and Wild Caught Crunch Fried Flounder both deliver similar protein, at 47 grams and 44 grams. The difference shows up everywhere else. The fried version has more than double the calories, over twice the fat, and more than four times the sodium of the grilled option. If you want the same protein with far fewer calories and less sodium, Grilled Atlantic Salmon is the clear winner.

Lobster vs shrimp nutrition

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Live Maine Lobster	440	34	0	33	290
Grilled Shrimp with rice	250	7	29	16	1130

Live Maine Lobster carries more calories and fat than Grilled Shrimp, but it also delivers more than double the protein at 33 grams versus 16 grams, and far less sodium. Grilled Shrimp is the lighter choice by calories, while lobster is the stronger pick if protein and low sodium matter more to you than total calories.

Crab vs lobster nutrition

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Snow Crab Legs	380	34	0	19	1070
Maine Lobster Tail	420	37	0	14	1020

Snow Crab Legs and Maine Lobster Tail land close together on calories, fat, and sodium. Crab legs edge ahead on protein at 19 grams compared to 14 grams for lobster tail. Both are naturally low in carbohydrates, so the deciding factor between these two usually comes down to taste and price rather than nutrition.

Alfredo vs grilled seafood

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Shrimp Linguini Alfredo, full	930	45	81	50	2690
Grilled Shrimp with rice	250	7	29	16	1130

This is the widest gap on the menu. Shrimp Linguini Alfredo has almost four times the calories of Grilled Shrimp and more than six times the fat, driven by the cream-based alfredo sauce. If you love the flavor but want to manage calories, ordering the lighter portion or splitting the dish are practical ways to close that gap.

Red Lobster menu items under 600 calories

If you want a lighter meal without much math, these picks from across the menu all come in at or under 600 calories. Pair any entree here with a steamed or roasted side to keep the full meal light.

Item	Category	Calories
Live Maine Lobster	Entree	440
Grilled Atlantic Salmon	Entree	510
Garlic Lover’s 6 oz. Filet	Entree	340
Garlic Lover’s 7 oz. Sirloin	Entree	400
Steak, 6 oz. Filet Mignon	Entree	260
Steak, 7 oz. Sirloin	Entree	320
Snow Crab Legs (build your own)	Entree	380
Maine Lobster Tail (build your own)	Entree	420
Garlic Shrimp Scampi	Entree	220
Grilled Shrimp	Entree	250
Walt’s Favorite Shrimp	Entree	260
Shrimp Cocktail	Appetizer	180
Seafood Stuffed Mushrooms	Appetizer	360
New England Clam Chowder, Cup	Appetizer / Soup	280
New England Clam Chowder, Bowl	Appetizer / Soup	500
Roasted Asparagus	Side	90
Baked Potato	Side	270
House Salad	Side	160
Cheddar Bay Biscuit, each	Side	160
Grilled Chicken (kids)	Kids	170
Garlic Grilled Shrimp (kids)	Kids	80

Red Lobster menu nutrition by category

The tables below cover every major section of the menu, using Red Lobster’s own published figures for a standard serving.

Appetizers and soups

Starters at Red Lobster range from the 180 calorie Shrimp Cocktail to the 1010 calorie Crispy Dragon Shrimp. Cream based soups and dips, including Lobster Bisque and Lobster Dip, run higher in sodium and fat than broth based options like New England Clam Chowder.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Bacon Wrapped Sea Scallops	450	37	9	23	1400
Calamari, Hand Breaded	1000	70	44	47	2070
Crab Queso	930	56	76	31	2100
Crispy Dragon Shrimp	1010	72	67	25	2010
Lobster Bisque, Cup	340	27	17	6	800
Lobster Bisque, Bowl	630	52	27	11	1520
Lobster Dip	890	35	82	30	1910
Lobster Flatbread	800	38	77	39	2310
Mozzarella Cheesesticks	730	41	58	31	2130
New England Clam Chowder, Cup	280	17	21	8	780
New England Clam Chowder, Bowl	500	33	35	15	1490
Parrot Isle Coconut Shrimp	660	41	55	20	910
Popcorn Shrimp	820	51	55	33	1300
Seafood Stuffed Mushrooms	360	23	17	24	1000
Shrimp Cocktail	180	4	10	23	1180

Main dishes and entrees

Entree calories vary widely depending on preparation. Grilled and steamed seafood stays under 550 calories. Linguini alfredo dishes and fried platters can exceed 1500 calories per serving. Lighter portion options are available for several signature pastas and fried dishes, which is one of the easiest ways to manage calories without changing what you order.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Admiral’s Feast	1670	99	131	57	4820
Cajun Chicken Linguini Alfredo, full	1060	50	87	66	2960
Cajun Chicken Linguini Alfredo, lighter portion	760	32	64	55	1880
Cheeseburger with fries	1450	72	130	64	3220
Cheeseburger with bacon and fries	1550	80	130	74	3540
Classic Chicken Linguini Alfredo, full	1010	50	77	64	2460
Classic Chicken Linguini Alfredo, lighter portion	710	31	54	53	1390
Crab and Shrimp Linguini Alfredo, full	1030	56	83	49	2970
Crab and Shrimp Linguini Alfredo, lighter portion	600	29	57	28	1520
Bairdi Crab, 1 lb. with crispy potatoes	650	27	55	50	3800
Snow Crab, 1 lb. with crispy potatoes	610	26	55	42	3490
Crunch Fried Flounder Sandwich with fries	1580	83	169	36	3720
Fish and Chips, full	1520	91	133	37	3480
Fish and Chips, lighter portion	1160	68	112	22	2690
Garlic Lover’s 6 oz. Filet	340	22	3	34	960
Garlic Lover’s 7 oz. Sirloin	400	23	3	46	1090
Grilled Chicken Sandwich with fries	1190	50	130	50	3020
Grilled Chicken Sandwich with bacon and fries	1290	57	130	60	3340
Grilled Lobster, Shrimp and Salmon	1180	76	47	76	2830
Live Maine Lobster	440	34	0	33	290
Lobster Lover’s Duo	600	51	1	25	1150
Lobster and Shrimp Linguini, full	1240	74	85	63	3190
Lobster and Shrimp Linguini, lighter portion	1000	63	67	44	2680
Parmesan Crusted Chicken	650	35	34	47	1620
Sailor’s Platter with Chesapeake fries	1910	110	160	58	5240
Salmon, Grilled	510	34	1	47	680
Salmon New Orleans	1160	77	9	102	1180
Shrimp Linguini Alfredo, full	930	45	81	50	2690
Shrimp Linguini Alfredo, lighter portion	580	26	57	28	1380
Steak, 6 oz. Filet Mignon	260	14	1	34	850
Steak, 7 oz. Sirloin	320	15	1	46	980
Surf and Turf, Lobster Tail and 6 oz. Filet	680	54	2	47	1590
Surf and Turf, Lobster Tail and 7 oz. Sirloin	740	56	1	59	1720
Ultimate Feast	1280	98	35	52	4180
Wild Caught Crunch Fried Flounder, full	1170	74	78	44	3130
Wild Caught Crunch Fried Flounder, lighter portion	700	48	40	22	1690

Red Lobster seafood boil nutrition

Seafood boil calories shown below cover the seafood and broth only. Add a signature sauce from the seasoning options to get the full nutritional value for a seasoned boil. For prices and combinations, see our Seafood Boils Menu guide.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Crabfest Boil	610	4	83	63	2380
Mariner’s Seafood Boil	600	4	80	60	2160
Sailor’s Seafood Boil	1320	71	91	83	4570

Create your own Ultimate Feast, protein by protein

The Ultimate Feast and other build your own entrees let you combine proteins. Use this table to total up nutrition for whichever combination you choose, and pair it with the comparisons above if you are deciding between crab, lobster, or shrimp.

Garlic Shrimp Scampi, Shrimp Linguini Alfredo, Parrot Isle Coconut Shrimp, and Walt’s Favorite Shrimp are also served as part of Red Lobster’s Endless Shrimp promotion when it is running. Visit our Shrimp Meals Menu for pricing details.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Crispy Dragon Teriyaki Lobster	360	19	32	16	1740
Garlic Shrimp Scampi	220	18	4	12	970
Grilled Atlantic Salmon	510	34	1	47	680
Grilled Shrimp	250	7	29	16	1130
Lobster Pasta au Gratin	670	39	45	34	1520
Maine Lobster Tail	420	37	0	14	1020
Parrot Isle Coconut Shrimp	470	29	41	13	620
Shrimp Linguini Alfredo	620	31	56	27	1230
Sirloin, 7 oz.	320	15	1	46	980
Snow Crab Legs	380	34	0	19	1070
Walt’s Favorite Shrimp	260	10	31	10	1560

Pasta and bowls nutrition

Red Lobster’s rice and salad bowls sit between 700 and 1140 calories. The Sesame Soy Salmon Bowl carries the highest sodium of the three at 2320 mg, so it is worth checking if you are watching your sodium intake. See our Pasta and Bowls Menu for full pricing.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Chicken Caesar Bowl with rice	720	38	46	50	1920
Sesame Soy Salmon Bowl	1140	61	86	62	2320
Southwest Shrimp Bowl	700	45	53	24	2320

Sides

Roasted Asparagus is the lightest side at just 90 calories. Bacon Mac and Cheese and Crispy Brussels Sprouts run closer to 400 to 600 calories. A single Cheddar Bay Biscuit adds 160 calories and 380 milligrams of sodium, small on its own but easy to add up if you order a few.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Asparagus, Roasted	90	6	8	4	310
Bacon Mac and Cheese	610	34	48	25	1590
Baked Potato	270	4	55	7	1730
Baked Potato, Fully Loaded	520	26	57	17	2170
Baked Potato, Lobster Topped	450	18	59	18	2310
Caesar Salad	360	30	14	11	700
Cheddar Bay Biscuit, each	160	10	16	3	380
Chesapeake Fries	510	20	74	7	1170
Coleslaw	110	8	10	2	140
Crispy Brussels Sprouts	380	17	48	12	980
House Salad	160	9	12	8	230
Hush Puppies, 6 count	420	26	40	4	760
Lobster Pasta au Gratin	670	39	45	34	1520
Mashed Potatoes	210	10	27	4	670
Mashed Potatoes, Lobster Topped	350	22	25	15	1120
Orzo Rice	310	6	57	6	880
Seasoned Broccoli	190	16	9	4	400

Red Lobster biscuits nutrition facts

Cheddar Bay Biscuits are one of the most searched items on the entire menu, so they get their own breakdown here. A single biscuit runs 160 calories, 10 grams of fat, 16 grams of carbohydrates, 3 grams of protein, and 380 milligrams of sodium. Ordering a full party platter changes the math fast, since a half dozen and a full dozen scale up calories and sodium in direct proportion.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Cheddar Bay Biscuit, each	160	10	16	3	380
Cheddar Bay Biscuits, Half Dozen	970	59	95	18	2250
Cheddar Bay Biscuits, One Dozen	1940	118	191	36	4500

Desserts

All four individual desserts at Red Lobster exceed 500 calories, and three of the four exceed 1000 calories. Chocolate Wave and Strawberry Cheesecake Bliss are the richest options, each carrying over 90 grams of sugar, so sharing is a practical way to enjoy them. See the full Red Lobster Desserts Menu for prices.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Brownie Overboard	1020	57	121	13	360
Chocolate Wave	1110	62	134	11	720
Key Lime Pie	580	27	76	10	270
Strawberry Cheesecake Bliss	1170	69	102	14	780

Kids menu nutrition

On the kids menu, Grilled Chicken and Garlic Grilled Shrimp are the lightest entrees, both under 200 calories. Crispy Chicken Tenders is the highest calorie kids option at 690 calories, still lighter than most adult entrees. See our full Kids Menu for pricing.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Crispy Chicken Tenders	690	54	29	25	1150
Crunchy Popcorn Shrimp	430	25	33	17	940
Garlic Grilled Shrimp	80	4	1	11	580
Golden Fried Fish	530	25	53	22	1920
Grilled Chicken	170	5	0	31	120
Macaroni and Cheese	310	9	44	11	830
Petite Maine Lobster Tail	360	35	0	10	580
Broccoli	190	16	9	4	400
Surf’s Up Sundae	200	10	25	3	50

Family meals nutrition

Family meals are portioned to feed four or more people, so the totals below reflect the entire platter rather than a single serving. Divide by the number of people sharing the meal to estimate an individual portion.

For pricing on these packages, visit our Red Lobster Family Meals guide.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Admiral’s Family Feast	5590	328	428	179	15410
Cajun Chicken Linguini Alfredo Family Meal	3180	150	261	198	8880
Snow Crab, 3 lb. Family Meal with crispy potatoes	1830	78	165	126	10470
Fish Fry Family Meal	7590	423	728	212	20710
Mariner’s Seafood Boil Family Meal	1800	12	240	180	6480
Sailor’s Seafood Boil Family Meal	3960	213	273	249	13710
Shrimp Linguini Alfredo Family Meal	2790	135	243	150	8070
Ultimate Family Feast	4310	320	153	204	16870

Family size desserts

Family desserts are priced and portioned by the slice or piece. Totals below cover the entire cake, pie, or brownie tray, so use the slice count to estimate a single serving.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Cheesecake, 10 slices	9870	618	705	130	7820
Chocolate Wave Cake, 14 slices	13020	746	1564	118	9400
Key Lime Pie, 8 slices	4160	176	568	80	2160
Triple Chocolate Brownie, 24 pieces	6220	360	720	78	2330

Drinks and cocktails nutrition

Non alcoholic drinks range from 0 calories for coffee, iced tea, and diet soda to 460 calories for the Strawberry Fruit Smoothie. Fruit smoothies carry the most sugar among the non alcoholic options.

See our full Drinks and Beverages Menu for prices.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Boston Iced Tea, Classic Cranberry	80	0	19	0	25
Boston Iced Tea, Mango	110	0	26	0	10
Coffee	0	0	0	0	5
Diet Pepsi	0	0	0	0	55
Dr Pepper	140	0	39	0	45
Iced Tea	0	0	1	0	15
Lemonade	140	0	37	0	10
Mango Fruit Smoothie	380	6	88	7	240
Pepsi	150	0	41	0	30
Pepsi Zero Sugar	0	0	0	0	65
Strawberry Fruit Smoothie	450	6	90	8	300
Strawberry Lemonade	200	0	47	0	130
Zero Proof Mocktail, Coastal Colada	310	2	73	1	30
Zero Proof Mocktail, Strawberry Breeze	180	0	47	1	20

Alcoholic drinks

Frozen and fruit forward cocktails carry the most sugar and carbohydrates. Spirit forward drinks like the Old Fashioned stay lower in carbs. Margaritas served with a salt or sugar rim run higher in sodium than the base numbers shown here.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Blackberry Bourbon Smash	160	0	20	0	10
Grand Patron Margarita	210	0	18	0	2850
Guava Chili Margarita	310	0	48	3	1360
Henny Margarita	360	0	55	0	10
Lava Flow Margarita	170	0	19	0	20
Magical Blue Hawaiian	130	0	20	0	30
Triple Berry Sangria	210	0	47	1	10
Wine, 6 oz.	150	0	5	0	5
Regular Beer, 12 oz.	150	0	13	2	15
Light Beer, 12 oz.	100	0	6	0	15

Dressings and condiments nutrition

Dressings and sauces add up quickly. Caesar Dressing and Blue Cheese Dressing carry the most fat per serving. Pico de Gallo and Marinara Sauce are the lightest condiment options on the menu, a good swap if you want to cut calories without cutting flavor.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Blue Cheese Dressing	210	23	2	2	360
Caesar Dressing	300	32	0	2	590
Cocktail Sauce	50	0	11	1	580
Honey Mustard Dressing	200	19	7	0	370
Ketchup	60	0	15	0	480
Marinara Sauce	30	1	4	1	260
Pico de Gallo	10	0	2	0	170
Ranch Dressing	150	16	2	0	320
Tartar Sauce	230	23	2	0	250

Party platters nutrition

Party platters are built for groups and sized well beyond a single entree. Use these totals for event planning rather than individual serving estimates.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Cheddar Bay Biscuits, Half Dozen	970	59	95	18	2250
Cheddar Bay Biscuits, One Dozen	1940	118	191	36	4500
Crab Queso Platter	4480	282	328	167	12240
Crispy Chicken Tenders Platter	4850	375	194	194	8590
Crispy Dragon Shrimp Platter	4010	288	263	99	8010
Mozzarella Cheesestick Platter	2200	137	167	86	4950
Parrot Isle Coconut Shrimp Platter	2660	162	222	80	3630
Popcorn Shrimp Platter	2490	154	182	99	4840
Shrimp Cocktail, Large Platter	1010	15	71	159	6560
Walt’s Favorite Shrimp Platter	1220	50	148	47	7380

Popular menu items, calories and nutrition

These five items come up most often in reader questions, so here is a closer look at each one on its own.

Cheddar Bay Biscuit

160 calories, 10 grams of fat, 16 grams of carbohydrates, 3 grams of protein, and 380 milligrams of sodium per biscuit. It is the single most recognizable item on the menu and the one most likely to be ordered two or three at a time.

Maine Lobster Tail

420 calories, 37 grams of fat, 0 grams of carbohydrates, 14 grams of protein, and 1020 milligrams of sodium as a build-your-own protein option. A naturally low carbohydrate choice for guests building their own feast.

Admiral’s Feast

1670 calories, 99 grams of fat, 131 grams of carbohydrates, 57 grams of protein, and 4820 milligrams of sodium. This combination platter is one of the richest single entrees on the menu, so it is a good candidate for splitting between two people.

Sailor’s Platter with Chesapeake fries

1910 calories, 110 grams of fat, 160 grams of carbohydrates, 58 grams of protein, and 5240 milligrams of sodium. This is the highest calorie single serving entree on the entire menu.

New England Clam Chowder, bowl

500 calories, 33 grams of fat, 35 grams of carbohydrates, 15 grams of protein, and 1490 milligrams of sodium. The cup size cuts these numbers roughly in half, at 280 calories, for guests who want a smaller starter.

Healthiest options at Red Lobster

After comparing every category on the menu, a few practical patterns stand out. If you are counting calories, stick with grilled or steamed seafood and skip the linguini alfredo dishes, which run two to four times higher in calories than their grilled counterparts. If sodium is your main concern, Live Maine Lobster and Grilled Atlantic Salmon are the two lowest sodium entrees on the entire menu.

For high protein without excess calories, Salmon New Orleans and Live Maine Lobster both deliver strong protein per calorie. Families ordering from the kids menu can lean on Grilled Chicken or Garlic Grilled Shrimp for the lightest options at the table.

Category	Pick	Why it works
Best overall healthy meal	Grilled Atlantic Salmon	High quality protein with fewer calories than most fried seafood dishes
Best high protein meal	Salmon New Orleans	One of the highest protein entrees on the menu at 102 grams
Best seafood choice	Live Maine Lobster	High in protein while staying relatively low in calories and sodium
Best family meal	Ultimate Family Feast	A popular option for sharing with a group
Best side dish	Roasted Asparagus	A lighter side that pairs well with grilled seafood

Lowest calorie entrees: Live Maine Lobster, Grilled Atlantic Salmon, and Garlic Shrimp Scampi all come in at or under 510 calories, making them the lightest full entree options on the menu.

Highest protein picks: Salmon New Orleans leads the entree lineup with 102 grams of protein, followed by Grilled Lobster, Shrimp and Salmon at 76 grams and Admiral’s Feast at 57 grams.

Lowest sodium choices: Live Maine Lobster and Grilled Atlantic Salmon both stay near 290 to 680 milligrams of sodium. That is well below most linguini and fried entrees, which often exceed 2500 milligrams.

Best for Endless Shrimp days: Garlic Shrimp Scampi is the lightest Endless Shrimp flavor at 220 calories per serving, while Shrimp Linguini Alfredo is the richest at 620 calories per serving. Full nutrition for both is shown in the build your own table above.

Tips for ordering healthy at Red Lobster

• Choose grilled or steamed seafood whenever possible.
• Order sauces and dressings on the side.
• Share desserts across the table instead of ordering one per person.
• Replace fried sides with vegetables or a plain baked potato.
• Drink water, coffee, or unsweetened tea instead of sugary beverages.
• Review nutrition information before ordering if you have specific dietary goals.

Dietitian style ordering hacks

A few small requests at the table can change a dish’s nutrition profile without changing what you order.

• Switch the cooking style: ask for seafood steamed or grilled instead of fried, which is the single biggest lever on calories and fat.
• Hold the butter: request olive oil in place of melted butter, or ask for butter on the side so you control the amount.
• Watch side upgrades: a plain Baked Potato runs 270 calories, but loading it with cheese and bacon pushes it to 520 calories and adds significant sodium.
• Keep sauces separate: cream-based pasta sauces and tartar sauce add hundreds of calories per serving, so ask for them on the side and use only what you need.

Common nutrition mistakes at Red Lobster

A meal can look reasonable on paper and still land far higher in calories, fat, and sodium than expected. That usually comes down to a handful of extras that guests do not mentally count as part of the entree. Here are the six most commonly overlooked add-ons, based on Red Lobster’s own nutrition data.

Item	Calories	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)
Cheddar Bay Biscuit, each	160	10	16	3	380
Butter, 100% Pure Melted	300	33	0	0	290
Caesar Dressing	300	32	0	2	590
Lemonade	140	0	37	0	10
Key Lime Pie	580	27	76	10	270
Chesapeake Fries	510	20	74	7	1170

Extra biscuits

A single Cheddar Bay Biscuit is only 160 calories, so two or three at the table feel harmless. Three biscuits add up to nearly 500 calories and over 1100 milligrams of sodium before the meal even arrives.

Butter sauce

Steamed lobster and crab legs are often ordered as the lighter choice on the menu. The 100 percent pure melted butter served alongside adds 300 calories and 33 grams of fat per serving, which can undo most of the savings from choosing steamed seafood in the first place.

Dressings

A salad reads as the healthy option, but a full serving of Caesar Dressing carries 300 calories and 32 grams of fat, close to what a fried side dish contains. Asking for dressing on the side is a simple way to control the actual total.

Lemonade

Lemonade feels lighter than soda, but it carries 140 calories and 37 grams of carbohydrates per serving, in the same range as most regular sodas on the menu. Iced tea or water are lower sugar alternatives if that matters to you.

Desserts

Even the lightest individual dessert on the menu, Key Lime Pie, still runs 580 calories and 76 grams of carbohydrates. Sharing a dessert across the table is a practical way to enjoy it without taking on the full total yourself.

Fried side dishes

Chesapeake Fries add 510 calories and 1170 milligrams of sodium as a side, often more than the seafood entree it is served with. Swapping a fried side for a steamed or roasted option, like Seasoned Broccoli or a Baked Potato, makes a bigger difference than most guests expect.

This section is based on Red Lobster’s published nutrition figures for standard add ons and sides. It is meant as general guidance, not a diet plan. Individual needs vary, so check with a healthcare provider for personalized advice.

Nutrition glossary

Calories

Calories measure the energy food provides.

Protein

Protein supports muscle growth and helps you stay full.

Carbohydrates

Carbohydrates provide the body’s primary source of energy.

Total fat

Fat supplies energy and supports many body functions.

Sodium

Sodium is an essential mineral, but many people choose to limit their intake.

Cholesterol

Cholesterol occurs naturally in seafood and other animal foods.

Nutrition and price disclaimer

Disclaimer All nutrition figures on this page come from Red Lobster’s published nutrition guide, valid beginning June 29, 2026. Due to the handcrafted nature of the food and natural size variation in seafood, actual nutrition content may vary slightly by location and by serving. Values include fixed sides and sauces that come with a dish but not optional add ons. Regional items may not be available everywhere. Prices referenced elsewhere on this site are estimated averages gathered from published menus and location data. Actual prices and availability vary by restaurant, state, and season. Confirm current pricing at your local Red Lobster before ordering. For the most current nutrition information or questions about specific allergens, contact Red Lobster directly at 800-562-7837, Monday through Friday, 10 a.m. to 5 p.m. Eastern.

Explore more nutrition and menu guides

Before your next visit, explore our related guides on the Red Lobster Menu with Prices, the Gluten Free Menu, and the Kids Menu for more helpful information.

For allergen-specific questions, pair this guide with our Allergen and Ingredients Guide, and see the Biscuits and Extras Menu for the full biscuit and side lineup.

Frequently asked questions

How many calories are in a typical Red Lobster meal?

A typical Red Lobster meal, one entree plus a side and a drink, generally lands between 600 and 900 calories when built around grilled or steamed seafood, a plain side, and a zero-calorie drink. Choosing a fried entree, a cream-based pasta, or a sugary drink can push the same meal well past 1500 calories. Individual menu items alone range from 80 calories for Garlic Grilled Shrimp on the kids menu up to 1910 calories for the Sailor’s Platter with Chesapeake fries.

What is the healthiest thing to eat at Red Lobster?

Live Maine Lobster is one of the healthiest picks on the menu, at 440 calories, 33 grams of protein, and just 290 milligrams of sodium, the lowest-sodium entree Red Lobster publishes. Grilled Atlantic Salmon is a close second at 510 calories with 47 grams of protein. Pair either one with a side salad or steamed vegetables for a lighter full meal.

What is the most popular item at Red Lobster?

The Cheddar Bay Biscuit is the most recognized item on the menu. One biscuit has 160 calories, 10 grams of fat, 16 grams of carbohydrates, and 3 grams of protein, with 380 milligrams of sodium.

What is the most unhealthy meal at Red Lobster?

Among single serving entrees, the Sailor’s Platter with Chesapeake fries is the highest at 1910 calories, 110 grams of fat, and 5240 milligrams of sodium. For full family packages rather than one serving, the Fish Fry Family Meal tops the menu at 7590 calories, but that total is meant to feed an entire family, not one person.

What is the nutritional value of Red Lobster grilled shrimp?

Grilled Shrimp, served with rice, has 250 calories, 7 grams of fat, 29 grams of carbohydrates, 16 grams of protein, and 1130 milligrams of sodium. It is one of the lighter protein options on the build your own menu.

How many calories are in a serving of Red Lobster crab legs?

A serving of Snow Crab Legs on the build your own menu has 380 calories, 34 grams of fat, 0 grams of carbohydrates, 19 grams of protein, and 1070 milligrams of sodium. A full pound of Snow Crab served with crispy potatoes runs higher, at 610 calories, since it includes the side.

What is the lowest calorie item at Red Lobster?

Among non alcoholic drinks, coffee, unsweetened iced tea, and organic hot tea all come in at 0 calories. For a full entree, Live Maine Lobster and Grilled Atlantic Salmon are the lightest choices, both at or under 510 calories.

What is the highest calorie item at Red Lobster?

The Fish Fry Family Meal tops the menu at 7590 calories, but that total feeds an entire family. For a single serving item, the Sailor’s Platter with Chesapeake fries is the highest at 1910 calories.

Which Red Lobster entree has the most protein?

Salmon New Orleans has the most protein of any single entree at 102 grams, followed by Grilled Lobster, Shrimp and Salmon at 76 grams.

Is lobster or shrimp better for a high protein, low sodium meal?

Live Maine Lobster delivers more protein per serving than most shrimp dishes and carries far less sodium than sauced or fried shrimp preparations. Grilled Shrimp is the lighter pick by total calories.

Are Red Lobster nutrition facts the same at every location?

Red Lobster states that nutrition content may vary because of the handcrafted nature of the food and natural size differences in seafood. The published figures represent standard preparation and are the most reliable estimate available.

Does Red Lobster have low sodium options?

Live Maine Lobster, Grilled Atlantic Salmon, and most Simply Steamed seafood boil options carry the lowest sodium on the menu, generally under 700 milligrams per serving. Fried platters and family feasts tend to run highest in sodium.

Where can I find official Red Lobster nutrition information?

Red Lobster publishes nutrition information on its official website and updates it periodically. Guests with specific allergen or nutrition questions can also call 800-562-7837, Monday through Friday, 10 a.m. to 5 p.m. Eastern.

Final thoughts

Understanding Red Lobster nutrition helps you choose meals that match your personal health goals without giving up your favorite seafood. This guide combines published nutrition information with practical tips, comparisons, and side by side data to help you order with confidence.

Because menu items and nutrition values can change, we review this guide regularly and update it whenever Red Lobster publishes new nutrition information.