Do you want to know the nutrition facts for your favorite seafood dishes? Red Lobster has many meals with lots of protein and omega-3s, but some can be high in fat and sodium.
If you’re looking for healthy choices, this guide will help you understand calories, fat, and protein in their menu. We’ll go over the good and bad so you can make the best choice for you.
Red Lobster Nutrition Facts
Lobsterfest
| Item | Calories | Total Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Caribbean Rock Lobster Tail | 480 | 41 | 2 | 27 |
| Garlic Butter Lobster Tail | 330 | 27 | 8 | 14 |
| Lobster & Shrimp Linguini | 970 | 62 | 64 | 43 |
| Lobster Mac & Cheese | 630 | 30 | 48 | 41 |
| Maine Lobster Tail | 420 | 37 | 0 | 14 |
| Lobster Roll w/ Chesapeake Fries | 1,560 | 92 | 137 | 45 |
Entrées
| Item | Calories | Total Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Admiral’s Feast | 1,670 | 99 | 131 | 57 |
| Atlantic Salmon (Blackened) | 470 | 28 | 5 | 47 |
| Atlantic Salmon (Broiled) | 460 | 28 | 2 | 47 |
| Atlantic Salmon (Grilled) | 510 | 34 | 1 | 47 |
| Bar Harbor Lobster Bake | 1,020 | 53 | 78 | 54 |
| Cajun Chicken Linguini Alfredo | 1,190 | 64 | 86 | 66 |
| Crab Carbonara | 1,730 | 126 | 84 | 72 |
| Fish & Chips | 1,660 | 100 | 148 | 39 |
| Grilled Lobster, Shrimp & Salmon | 1,180 | 76 | 47 | 76 |
| Lobster & Shrimp Linguini | 1,240 | 74 | 85 | 63 |
| Lobster Pappardelle Pasta | 1,090 | 76 | 60 | 45 |
| Ultimate Feast | 1,280 | 98 | 35 | 52 |
Shrimp Entrées
| Item | Calories | Total Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Garlic Shrimp Scampi | 220 | 18 | 3 | 12 |
| Grilled Shrimp | 250 | 7 | 29 | 16 |
| Popcorn Shrimp | 430 | 19 | 49 | 16 |
| Shrimp Linguini Alfredo | 620 | 31 | 56 | 27 |
| Walt’s Favorite Shrimp | 260 | 10 | 31 | 10 |
Steaks & Surf & Turf
| Item | Calories | Total Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| 6 oz Filet Mignon | 260 | 14 | 1 | 34 |
| 7 oz Sirloin | 320 | 15 | 1 | 46 |
| Surf & Turf (Filet) | 680 | 54 | 2 | 47 |
| Surf & Turf (Sirloin) | 740 | 56 | 1 | 59 |
Sides
| Item | Calories | Total Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Cheddar Bay Biscuit (1) | 160 | 10 | 16 | 3 |
| Bacon Mac & Cheese | 600 | 34 | 46 | 24 |
| Baked Potato | 270 | 4 | 55 | 7 |
| Caesar Salad | 360 | 30 | 14 | 11 |
| Coleslaw | 110 | 8 | 10 | 2 |
| Hush Puppies (6) | 420 | 26 | 40 | 4 |
| Mashed Potatoes | 210 | 10 | 27 | 4 |
| Roasted Asparagus | 100 | 8 | 7 | 3 |
| Seasoned Broccoli | 190 | 16 | 9 | 4 |
Daily Deals – Nutrition Table
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Friday Fish & Chips | 1,660 | 100 | 148 | 39 |
| Monday Lobster & Shrimp | 850 | 76 | 7 | 37 |
| Thursday Chicken Alfredo | 1,190 | 64 | 86 | 66 |
| Thursday Shrimp Alfredo | 1,010 | 60 | 78 | 37 |
| Tuesday Snow Crab (Roasted Garlic Butter) | 1,470 | 114 | 73 | 45 |
| Tuesday Snow Crab (Simply Steamed) | 910 | 59 | 56 | 42 |
| Wednesday Steak & Lobster | 740 | 56 | 1 | 59 |
Weekday Lunch Specials – Nutrition Table
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Caesar Salad | 360 | 30 | 14 | 11 |
| Cheeseburger w/ Chesapeake Fries | 1,430 | 71 | 130 | 64 |
| Chicken Linguini Alfredo | 790 | 40 | 61 | 53 |
| Garlic Shrimp Scampi | 440 | 35 | 7 | 24 |
| House Salad | 160 | 9 | 12 | 8 |
| Lobster Bisque (Cup) | 310 | 26 | 13 | 6 |
| Lobster Flatbread | 400 | 20 | 39 | 20 |
| New England Clam Chowder (Cup) | 250 | 17 | 18 | 8 |
| Coconut Shrimp w/ Chesapeake Fries | 1,140 | 55 | 137 | 24 |
| Jumbo Coconut Shrimp | 570 | 35 | 48 | 16 |
| Popcorn Shrimp | 430 | 19 | 49 | 16 |
| Popcorn Shrimp w/ Fries | 1,000 | 40 | 138 | 23 |
| Sailor’s Platter | 1,350 | 85 | 92 | 49 |
| Sesame-Soy Salmon Bowl | 1,150 | 30 | 88 | 61 |
| Shrimp Linguini Alfredo | 620 | 31 | 57 | 27 |
| Southwest Shrimp Bowl | 770 | 51 | 55 | 24 |
| Walt’s Favorite Shrimp | 380 | 16 | 43 | 15 |
| Walt’s Shrimp w/ Fries | 870 | 33 | 124 | 19 |
| Crunch-Fried Flounder | 1,170 | 74 | 78 | 44 |
| Flounder w/ Fries | 1,270 | 69 | 129 | 29 |
Desserts – Nutrition Table
| Dessert | Calories | Fat (g) | Carbs (g) | Sugars (g) |
|---|---|---|---|---|
| Brownie Overboard™ | 1,020 | 57 | 121 | 84 |
| Chocolate Wave | 1,110 | 62 | 134 | 93 |
| Key Lime Pie | 580 | 27 | 76 | 55 |
| Strawberry Cheesecake Bliss | 1,170 | 69 | 102 | 76 |
Kids’ Menu – Nutrition Table
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Crispy Chicken Tenders | 690 | 54 | 29 | 25 |
| Popcorn Shrimp | 430 | 19 | 49 | 16 |
| Garlic-Grilled Shrimp | 80 | 4 | 1 | 11 |
| Golden-Fried Fish | 530 | 25 | 53 | 22 |
| Grilled Chicken | 170 | 5 | 0 | 31 |
| Mac & Cheese | 270 | 8 | 40 | 9 |
| Petite Maine Lobster Tail | 360 | 35 | 0 | 10 |
Alcoholic Drinks – Calories Only (Quick View)
| Drink | Calories |
|---|---|
| Bahama Mama | 360 |
| Lobster Punch | 390 |
| Classic Margarita (Frozen) | 180 |
| Mango Margarita (Frozen) | 330 |
| Watermelon Margarita (Frozen) | 330 |
| Mocha Espresso Martini | 360 |
| Top-Shelf Long Island Iced Tea | 190 |
| Wine (6 oz) | 150 |
| Wine (9 oz) | 220 |
| Wine (Bottle) | 640 |
Beer – Nutrition Table
| Beer | Calories | Carbs (g) | Protein (g) |
|---|---|---|---|
| Light Beer (12 oz) | 100 | 6 | 0 |
| Light Draft Beer (14 oz) | 120 | 7 | 0 |
| Light Draft Beer (20 oz) | 170 | 10 | 1 |
| Non-Alcoholic Beer (12 oz) | 70 | 15 | 0 |
| Regular Beer (12 oz) | 150 | 13 | 2 |
| Regular Draft Beer (14 oz) | 180 | 15 | 2 |
| Regular Draft Beer (20 oz) | 260 | 21 | 3 |
Non-Alcoholic Drinks – Nutrition Table
| Drink | Calories | Carbs (g) | Sugars (g) |
|---|---|---|---|
| Boston Iced Tea (Cranberry) | 80 | 19 | 19 |
| Boston Iced Tea (Mango) | 110 | 26 | 20 |
| Boston Iced Tea (Raspberry) | 100 | 26 | 21 |
| Coffee | 0 | 0 | 0 |
| Diet Pepsi | 0 | 0 | 0 |
| Dr Pepper | 140 | 39 | 38 |
| Iced Tea | 0 | 1 | 0 |
| Lemonade | 140 | 37 | 35 |
| Mango Fruit Smoothie | 380 | 88 | 73 |
| Raspberry Fruit Smoothie | 460 | 94 | 79 |
| Strawberry Fruit Smoothie | 450 | 90 | 80 |
| Mountain Dew | 160 | 44 | 44 |
| Pepsi | 150 | 41 | 41 |
| Watermelon Lemonade | 260 | 62 | 62 |
| Zero-Proof Coastal Colada | 310 | 73 | 65 |
| Zero-Proof Strawberry Breeze | 180 | 47 | 43 |
Family Meals – Nutrition Table
| Family Meal | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Admiral’s Family Feast | 5,400 | 328 | 428 | 179 |
| Bar Harbor Lobster Bake | 3,070 | 159 | 234 | 160 |
| Cajun Chicken Alfredo Meal | 3,810 | 196 | 268 | 239 |
| Crab Linguini Alfredo Meal | 3,060 | 184 | 225 | 116 |
| Fish Fry Family Meal | 7,590 | 423 | 728 | 212 |
| Seaside Shrimp Trio Feast | 5,090 | 270 | 393 | 254 |
| Shrimp Linguini Alfredo Meal | 3,020 | 177 | 234 | 110 |
| Ultimate Family Feast | 4,320 | 320 | 153 | 204 |
Family Sides – Nutrition Table
| Side | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Bacon Mac & Cheese | 2,400 | 136 | 184 | 96 |
| Baked Potatoes (Butter & Sour Cream) | 1,080 | 14 | 220 | 28 |
| Caesar Salad | 1,440 | 120 | 56 | 44 |
| Chesapeake Fries | 2,040 | 80 | 296 | 28 |
| Coleslaw | 440 | 32 | 40 | 8 |
| Crispy Brussels Sprouts | 1,520 | 68 | 192 | 44 |
| Mashed Potatoes | 640 | 29 | 81 | 12 |
| Seasoned Broccoli | 760 | 64 | 36 | 16 |
Party Platters – Nutrition Table
| Platter | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Shrimp Cocktail (Large) | 1,380 | 31 | 100 | 183 |
| Cheddar Bay Biscuits (Dozen) | 1,940 | 118 | 191 | 36 |
| Crab Queso Platter | 4,480 | 282 | 328 | 167 |
| Crispy Chicken Tenders Platter | 4,740 | 361 | 197 | 194 |
| Popcorn Shrimp Platter | 2,500 | 117 | 270 | 92 |
| Jumbo Coconut Shrimp Platter | 2,780 | 168 | 238 | 79 |
| Walt’s Favorite Shrimp Platter | 1,250 | 49 | 155 | 48 |
Dressings & Condiments – Nutrition Table
| Item | Calories | Fat (g) | Carbs (g) |
|---|---|---|---|
| Blue Cheese Dressing | 230 | 24 | 2 |
| Caesar Dressing | 300 | 32 | 0 |
| Ranch Dressing | 150 | 16 | 2 |
| Honey Mustard | 200 | 18 | 9 |
| Tartar Sauce | 230 | 23 | 2 |
| Cocktail Sauce | 50 | 0 | 11 |
| Ketchup | 60 | 0 | 15 |
| Melted Butter | 300 | 33 | 0 |
3-Course Shrimp Sensation – Nutrition Table
1st Course
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Caesar Salad | 360 | 30 | 14 | 11 |
| House Salad | 160 | 9 | 12 | 8 |
| Lobster Bisque | 310 | 26 | 13 | 6 |
| New England Clam Chowder | 250 | 17 | 18 | 8 |
2nd Course
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Black Tiger Shrimp Cocktail | 130 | 3 | 14 | 13 |
| Crispy Dragon Shrimp | 510 | 36 | 34 | 13 |
| Jumbo Coconut Shrimp | 380 | 23 | 34 | 10 |
3rd Course
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Garlic Shrimp Scampi | 440 | 18 | 3 | 12 |
| Shrimp Linguini Alfredo | 1,040 | 31 | 56 | 27 |
| Walt’s Favorite Shrimp | 460 | 10 | 31 | 10 |
Starters & Soups – Nutrition Table
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Bacon-Wrapped Sea Scallops (4) | 450 | 37 | 9 | 23 |
| Bacon-Wrapped Sea Scallops (6) | 620 | 52 | 9 | 34 |
| Black Tiger Shrimp Cocktail | 180 | 4 | 10 | 23 |
| Crispy Dragon Calamari | 1,030 | 66 | 60 | 48 |
| Hand-Breaded Calamari | 1,000 | 70 | 44 | 47 |
| Clam Chowder (Cup) | 250 | 17 | 18 | 8 |
| Clam Chowder (Bowl) | 510 | 30 | 36 | 15 |
| Crab Queso | 930 | 56 | 76 | 30 |
| Lobster Bisque (Cup) | 310 | 26 | 13 | 6 |
| Lobster Bisque (Bowl) | 630 | 52 | 27 | 11 |
| Lobster Dip | 890 | 35 | 82 | 30 |
| Lobster Flatbread | 800 | 38 | 77 | 39 |
| Mozzarella Cheesesticks | 730 | 41 | 58 | 31 |
| Jumbo Coconut Shrimp | 660 | 41 | 55 | 20 |
| Seafood-Stuffed Mushrooms | 390 | 22 | 18 | 30 |
Salads & Bowls – Nutrition Table
| Item | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Caesar Salad with Chicken | 730 | 52 | 26 | 43 |
| Sesame-Soy Salmon Bowl | 1,150 | 60 | 88 | 61 |
| Southwest Shrimp Bowl | 770 | 51 | 55 | 24 |
Signature Cocktails – Calories Only
| Drink | Calories |
|---|---|
| Grand Patrón Margarita | 200 |
| Lobster Punch | 390 |
| Main Deck Margarita Flight | 410 |
| Sunset Passion Colada | 310 |
Add-On Items – Nutrition Table
| Add-On | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Bacon-Wrapped Scallops (2) | 220 | 19 | 5 | 12 |
| Garlic Shrimp Scampi | 220 | 18 | 3 | 12 |
| Grilled Shrimp with Rice | 250 | 7 | 29 | 14 |
| Maine Lobster Tail | 420 | 36 | 0 | 12 |
| Rock Lobster Tail | 480 | 41 | 2 | 27 |
| Snow Crab Legs (½ lb) | 380 | 34 | 1 | 18 |
FAQs About Red Lobster Nutrition
Q1: Is Red Lobster food healthy?
Red Lobster has both healthy and less healthy options. Grilled fish, shrimp, and lobster are high in protein and omega-3s with fewer calories. But fried dishes and creamy sauces can have more fat, calories, and sodium.
Q2: What are some healthy choices at Red Lobster?
Lighter options like salads and grilled seafood are better choices because they have more nutrients and less fat.
Q3: How many calories are in a Cheddar Bay Biscuit?
One Cheddar Bay Biscuit has about 160 calories.
Q4: How much protein is in lobster?
A serving of lobster has around 27 grams of protein and 128 calories.
Q5: Is lobster high in cholesterol?
Yes, one serving of lobster has 70% of the daily recommended cholesterol.
Q6: How much sodium is in the Shrimp Linguini Alfredo?
A full portion has 2,400mg of sodium, while a half portion has 1,340mg.
Q7: How many calories are in the Lobster Linguini?
The Lobster Linguini has 1,230 calories.
Q8: Is Lobster Linguini a healthy meal?
No, it is high in calories, fat, and sodium. It has more than 165% of the daily limit for saturated fat and 131% of the daily limit for sodium.
Q9: How many calories are in the Caesar Salad?
The Red Lobster Caesar Salad has 410 calories.
Q10: How much protein is in the Salmon Bowl?
The Red Lobster Salmon Bowl has 40 grams of protein.
Q11: What are the nutrition facts for Coconut Shrimp?
One order (6 pieces) has 510 calories, 28g of total fat, 18g of saturated fat, 980mg of sodium, 51g of carbs, and 13g of protein.
Q12: Does lobster have more protein than other seafood?
Yes, lobster has more protein per serving compared to shrimp, crab, and crayfish.