If you want to be healthy, it’s useful to know what’s in the seafood at Red Lobster. Shrimp, fish, and lobster are common additions that make a lot of their meals high in protein. Even so, meals such as fried seafood or pastas with creamy sauces might have many calories, more fat, and a lot of sodium. Grilled fish or skewered shrimp is best if your main concern is staying healthy. Cheddar Bay Biscuits at Red Lobster are delicious, though they’re quite high in calories, so it’s wise not to eat too many.
The Menu at Red Lobster also offers Lighthouse items that have fewer calories than regular dishes. You could always get sauces or dressings separately to help cut your calories. The menu lets you save calories or enjoy a treat, depending on what you decide. It helps to either check the nutrition list online or ask someone at the restaurant before you order.
Red Lobster Nutrition Menu
Signature Feasts
- Ultimate Feast – ~1,070 cal
- Admiral’s Feast – ~1,420 cal
- Seaside Shrimp Trio – ~1,250 cal
- Grilled Lobster, Shrimp & Salmon – ~1,030 cal
- Lobster Lover’s Dream – ~1,390 cal
Appetizers
- Lobster and Langostino Pizza – ~700 cal
- Parrot Isle Jumbo Coconut Shrimp – ~470 cal
- Crab-Stuffed Mushrooms – ~390 cal
- Mozzarella Cheesesticks – ~820 cal
- Signature Jumbo Shrimp Cocktail – ~130 cal
Salads & Light Fare
- Classic Caesar Salad with Grilled Chicken – ~670 cal
- Shrimp & Strawberry Salad – ~560 cal
- House Salad (No Dressing) – ~110 cal
- Grilled Salmon Bowl – ~580 cal
Sides & Add-Ons
- Cheddar Bay Biscuits (1 Biscuit) – ~160 cal
- Garlic Mashed Potatoes – ~190 cal
- Seasoned Broccoli – ~40 cal
- Crispy Brussels Sprouts – ~310 cal
- Coleslaw – ~160 cal
- Add-on Snow Crab Legs (1 cluster) – ~440 cal
Desserts
- Vanilla Bean Cheesecake – ~870 cal
- Chocolate Wave – ~1,110 cal
- Brownie Overboard – ~1,270 cal
- Key Lime Pie – ~470 cal
Beverages
- Classic Lemonade – ~190 cal
- Pepsi Products (Regular) – ~150-250 cal
- Strawberry Smoothie – ~300 cal
- Iced Tea (Unsweetened) – ~0 cal
- Hand-Crafted Margaritas – ~300-500 cal
Red Lobster Nutrition Facts
| Menu Item | Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Fiber (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|
| Admiral's Feast | 1,420 | 79 | — | 265 | 4,050 | 113 | — | 19 | 65 |
| Cajun Chicken Linguini Alfredo (Full) | 1,390 | 63 | — | 230 | 2,760 | 119 | — | 5 | 84 |
| Center-Cut NY Strip Steak | 730 | 35 | — | 205 | 1,730 | 29 | — | 3 | 73 |
| Crab Linguini Alfredo (Full) | 1,260 | 59 | — | 165 | 2,730 | 118 | — | 5 | 62 |
| Crispy Lobster and Waffles | 1,080 | 50 | — | 80 | 3,000 | 134 | — | 54 | 29 |
| Fish and Chips | 900 | 48 | — | 120 | 1,990 | 74 | — | 16 | 42 |
| Garlic-Grilled Shrimp | 350 | 16 | — | 230 | 1,480 | 27 | — | 2 | 26 |
| Live Maine Lobster (Stuffed) | 530 | 37 | — | 340 | 630 | 7 | — | 1 | 41 |
| Lobster and Chips | 1,400 | 94 | — | 170 | 2,970 | 119 | — | 19 | 19 |
| Maple-Glazed Chicken | 470 | 7 | — | 145 | 1,860 | 46 | — | 20 | 51 |
| NY Strip and Rock Lobster Tail | 1,140 | 70 | — | 380 | 2,360 | 30 | — | 4 | 95 |
| Parmesan-Crusted Fresh Tilapia | 550 | 31 | — | 115 | 1,050 | 18 | — | 1 | 49 |
| Parrot Isle Jumbo Coconut Shrimp | 960 | 61 | — | 150 | 1,620 | 77 | — | 27 | 24 |
| Roasted Maine Lobster Bake | 1,220 | 66 | — | 175 | 2,040 | 112 | — | 7 | 40 |
| Rock Lobster Tail | 710 | 47 | — | 240 | 1,320 | 28 | — | 2 | 42 |
| Salmon New Orleans (Full) | 1,000 | 70 | — | 285 | 1,550 | 12 | — | 3 | 77 |
| Seaside Shrimp Trio | 1,300 | 66 | — | 425 | 3,530 | 101 | — | 14 | 72 |
| Shrimp Linguini Alfredo (Full) | 1,340 | 59 | — | 410 | 2,410 | 118 | — | 5 | 80 |
| Snow Crab Legs | 440 | 34 | — | 205 | 1,600 | 0 | — | 0 | 32 |
| Walt's Favorite Shrimp | 620 | 28 | — | 180 | 2,730 | 68 | — | 13 | 24 |
| Wood-Grilled Lobster, Shrimp, and Salmon | 840 | 44 | — | 320 | 2,100 | 56 | — | 26 | 57 |
| Wood-Grilled Peppercorn Sirloin Steak | 650 | 31 | — | 130 | 1,980 | 51 | — | 4 | 44 |
| Wood-Grilled Peppercorn Sirloin & Shrimp | 540 | 24 | — | 235 | 1,940 | 28 | — | 2 | 53 |
| Wood-Grilled Tacos (Chicken) | 610 | 23 | — | 80 | 1,660 | 70 | — | 4 | 34 |
| Cheddar Bay Biscui |
Conclusion:
Red Lobster menu has numerous choices of food items, and it can vary in calories due to light and healthy seafood salads to rich and delicious signature feasts and sweet treats. Visitors who want something lighter are likely to find grilled proteins, steamed side portions, and lighter drinks, whereas those who want something heavy can have an enjoyable fried feast with variety and rich cakes, desserts. Are you health-conscious and concerned with calorie counts, or just hungry and in need of some comfort seafood Red Lobster gives you access to detailed nutritional information so that you can make the right choice.
FAQ
Q: What choices at Red Lobster are most nutritious?
A: Grilled seafood such as salmon, shrimp skewers, or the Lighthouse specialties is all good for your health. Fewer calories and fat are found in these meals.
Q: How healthy are Red Lobster’s Cheddar Bay Biscuits?
A: While people love their taste, Cheddar Bay Biscuits include high levels of calories, fat, and sodium. You should eat them in smaller quantities to benefit.
Q: Do any of Red Lobster’s meals have low calorie counts?
A: Red Lobster does have a “Lighthouse Menu” filled with lighter and low-calorie meals. You may also prefer grilled dishes and sides prepared by steaming.
Q: Does Red Lobster provide nutrition information?
A: Of course, you can check the precise nutrition information either on Red Lobster’s website or by asking your server.
Q: How can I eat healthier when ordering from Red Lobster?
A: Stick with grilled over fried, get your sauces served on the side, and order vegetables or salad together with your meal.