Captain D's Calories & Nutrition (9 plates)
At Captain D's a dish comes with choices its nutrition guide prints as separate rows, so this page counts each dish with them: of the 9 dishes that fit a 1,500-calorie cap, 9 come with 2 sides and 2 hush puppies. Every total and meal here adds those choices at their printed values; the lightest plate is the Batter Dipped Fish (2 Pieces) at 700 calories with its lightest choices.
Source: Captain D's nutrition guide (official), July 20, 2026 edition · Data refreshed · protein missing for 43 of 106 items; carbs missing for 3 of 106 items; fat missing for 40 of 106 items
- 9 plates
- 700 cal lightest plate
- 3 plates ≤ 1,000 cal
- 60g top protein in one plate
As of October 2026, 3 of the 9 Captain D's dishes we track come to 1,000 calories or less with their lightest choices, and the most protein in one plate is 60 g (Supreme Sampler, 1,390 calories).
Build your own Captain D's plate under 1,000 calories →Set any cap from 200 to 1,500, rank by most protein, most filling or lightest, swap a side or a sauce, and get the words to tell your server.How Captain D's meals are counted here
- Captain D's serves its fried fish, chicken and seafood meals with two sides and hush puppies (one hush puppy is 80 cal on its chart). Founder decision 2026-09-17: counted with two hush puppies each; no Captain D's document states the count for these meals. Two is the count Captain D's ordering site prints where it prints one: its 15 and 20 Piece Butterfly Shrimp Meals ("two Hush Puppies") and its Fish & Chicken Meal ("and two hush puppies"). Meals here count both sides and the two hush puppies at the chart's figures.
A meal is one plate (the dish and a valid pick for each of its choices, never the same row twice) and at most one drink, and its totals are the printed rows added together. 17 dishes are listed but never put in a meal: captainds.com serves it with a choice of "classic" sides and never prints which of its nine sides are classic (2026-09-16) (7), captainds.com's Grilled White Fish page prints 140 cal, 3.5 g fat and 630 mg sodium for its filet, against the nutrition chart's 170 cal, 7 g and 410 mg (2026-09-16) (1), not on captainds.com's menu, whose Fish Favorites are Batter Dipped Fish, Hand-Breaded Catfish and Southern-Style White Fish (2026-09-16) (3), Captain D's serves it on a bed of rice with a breadstick, prints no figure for the rice, and its ordering site offers no way to leave the rice out (order.captainds.com, Gray Hwy, 2026-09-16: the meal's only choices are a seasoning, two sides, up to three condiments and a drink), so a meal can neither count the rice nor say "no rice" (2), captainds.com serves it "with Hush Puppies, and choice of signature sauce", printing no list of its signature sauces and nothing of the sides the chart leaves out (2026-09-16) (1), named for two fish fillets and six shrimp, but its figures are about one fillet and six shrimp: 530 cal, 22 g protein and 700 mg sodium, where the chart's own 2 Pc Batter Dipped Fish alone is 450 cal, 21 g and 1,200 mg and its 5 Pc Butterfly Shrimp 250 cal and 10 g (captainds.com's Fish & Shrimp page prints the same 530; Captain D's ordering site prints the meal at 820 cal, 2026-09-16) (1) and the combo comes with a drink (order.captainds.com, Gray Hwy, 2026-09-16: "Upsize Beverage" — No Upgrade, which is the small, Medium or Large), which the plates engine cannot count inside a plate yet: a meal would name no drink, or add a second one (2). 13 starters are listed on their own and never counted as a meal.
- Sides (9): a baked potato, broccoli, coleslaw, corn, French fries, green beans, a loaded baked potato, mac & cheese and okra.
- Hush puppies (1): 2 hush puppies.
Complete Captain D's meals under 800 calories
The best plate and drink under 800 calories for each goal, as the MinMax app builds it.
Most protein
- Batter Dipped Fish (2 Pieces)450 cal · 21g
- Mac & Cheese Included side150 cal · 5g
- Broccoli Included side20 cal · 2g
- Hush Puppies (2 Pieces) Included hush puppies160 cal · 2g
- Diet Pepsi (Large)0 cal
780 of 800 cal · 30 g protein
What to tell your server: “A 2-piece Batter Dipped Fish with mac & cheese and broccoli, plus 2 hush puppies, and a large Diet Pepsi.”
Get it at the nearest Captain D's →Most filling
- Batter Dipped Fish (2 Pieces)450 cal · 21g
- Mac & Cheese Included side150 cal · 5g
- Broccoli Included side20 cal · 2g
- Hush Puppies (2 Pieces) Included hush puppies160 cal · 2g
- Diet Pepsi (Large)0 cal
780 of 800 cal · 30 g protein
What to tell your server: “A 2-piece Batter Dipped Fish with mac & cheese and broccoli, plus 2 hush puppies, and a large Diet Pepsi.”
Get it at the nearest Captain D's →Lightest
- Batter Dipped Fish (2 Pieces)450 cal · 21g
- Green Beans Included side70 cal · 2g
- Broccoli Included side20 cal · 2g
- Hush Puppies (2 Pieces) Included hush puppies160 cal · 2g
- Diet Pepsi (Large)0 cal
700 of 800 cal · 27 g protein
What to tell your server: “A 2-piece Batter Dipped Fish with green beans and broccoli, plus 2 hush puppies, and a large Diet Pepsi.”
Get it at the nearest Captain D's →Captain D's dishes, lightest plate first
Each dish with what it comes with, alone and with its lightest choices.
| Dish | Comes with | Dish alone | With its lightest choices |
|---|---|---|---|
| Batter Dipped Fish (2 Pieces) | 2 sides and 2 hush puppies | 450 | 700 |
| Southern-Style White Fish (1 Fillet) | 2 sides and 2 hush puppies | 560 | 810 |
| Batter Dipped Fish (3 Pieces) | 2 sides and 2 hush puppies | 680 | 930 |
| Hand-Breaded Chicken Tenders (4 Pieces) | 2 sides and 2 hush puppies | 770 | 1,020 |
| Hand-Breaded Catfish (3 Pieces) | 2 sides and 2 hush puppies | 780 | 1,030 |
| Hand-Breaded Chicken & Fish Meal | 2 sides and 2 hush puppies | 840 | 1,090 |
| Batter Dipped Fish (4 Pieces) | 2 sides and 2 hush puppies | 910 | 1,160 |
| Deluxe Seafood Platter | 2 sides and 2 hush puppies | 1,030 | 1,280 |
| Supreme Sampler | 2 sides and 2 hush puppies | 1,140 | 1,390 |
Captain D's starters
| Starter | Calories | Protein |
|---|---|---|
| Hush Puppy (1 Piece) | 80 | 1g |
| Grilled Shrimp | 100 | 12g |
| Chicken Tender (1) | 190 | 11g |
| Batter Dipped Fish (1) | 230 | 10g |
| Butterfly Shrimp (5) | 250 | 10g |
| Chicken Tender (2) | 390 | 22g |
| Mozzarella Sticks (6) | 420 | 12g |
| Clam Strips | 480 | 8g |
| Fried Green Tomatoes with D's Dippin' Sauce (limited time) | 490 | 5g |
| Popcorn Shrimp | 490 | 15g |
| Jalapeno Poppers | 510 | 6g |
| Clam Strips & Butterfly Shrimp | 680 | 16g |
| Captain's Ultimate Appetizer | 970 | 25g |
Dishes these meals leave out
| Dish | Calories | Why |
|---|---|---|
| Old Bay Grilled White Fish Meal without Rice, Bread, or Sides (limited time) | 150 | captainds.com serves it with a choice of "classic" sides and never prints which of its nine sides are classic (2026-09-16) |
| Grilled White Fish without Seasoning | 170 | captainds.com's Grilled White Fish page prints 140 cal, 3.5 g fat and 630 mg sodium for its filet, against the nutrition chart's 170 cal, 7 g and 410 mg (2026-09-16) |
| Country-Style Fish (1) | 190 | not on captainds.com's menu, whose Fish Favorites are Batter Dipped Fish, Hand-Breaded Catfish and Southern-Style White Fish (2026-09-16) |
| Wild Caught Salmon | 200 | Captain D's serves it on a bed of rice with a breadstick, prints no figure for the rice, and its ordering site offers no way to leave the rice out (order.captainds.com, Gray Hwy, 2026-09-16: the meal's only choices are a seasoning, two sides, up to three condiments and a drink), so a meal can neither count the rice nor say "no rice" |
| Grilled White Fish & Shrimp | 240 | Captain D's serves it on a bed of rice with a breadstick, prints no figure for the rice, and its ordering site offers no way to leave the rice out (order.captainds.com, Gray Hwy, 2026-09-16: the meal's only choices are a seasoning, two sides, up to three condiments and a drink), so a meal can neither count the rice nor say "no rice" |
| Fish without Fries (2) | 450 | captainds.com serves it with a choice of "classic" sides and never prints which of its nine sides are classic (2026-09-16) |
| Fish without Sides (2) (limited time) | 450 | captainds.com serves it with a choice of "classic" sides and never prints which of its nine sides are classic (2026-09-16) |
| Old Bay Crispy White Fish without Sides (limited time) | 490 | captainds.com serves it "with Hush Puppies, and choice of signature sauce", printing no list of its signature sauces and nothing of the sides the chart leaves out (2026-09-16) |
| Seafood Trio without Sides (limited time) | 520 | captainds.com serves it with a choice of "classic" sides and never prints which of its nine sides are classic (2026-09-16) |
| Fish & Shrimp | 530 | named for two fish fillets and six shrimp, but its figures are about one fillet and six shrimp: 530 cal, 22 g protein and 700 mg sodium, where the chart's own 2 Pc Batter Dipped Fish alone is 450 cal, 21 g and 1,200 mg and its 5 Pc Butterfly Shrimp 250 cal and 10 g (captainds.com's Fish & Shrimp page prints the same 530; Captain D's ordering site prints the meal at 820 cal, 2026-09-16) |
| Country-Style Fish (3) | 580 | not on captainds.com's menu, whose Fish Favorites are Batter Dipped Fish, Hand-Breaded Catfish and Southern-Style White Fish (2026-09-16) |
| Nashville Hot Fish | 590 | not on captainds.com's menu, whose Fish Favorites are Batter Dipped Fish, Hand-Breaded Catfish and Southern-Style White Fish (2026-09-16) |
| Old Bay Popcorn Shrimp & 2 pc Fish Meal without Sides (limited time) | 700 | captainds.com serves it with a choice of "classic" sides and never prints which of its nine sides are classic (2026-09-16) |
| Popcorn Shrimp & Fish Meal | 700 | captainds.com serves it with a choice of "classic" sides and never prints which of its nine sides are classic (2026-09-16) |
| Giant Fish Sandwich Combo | 940 | the combo comes with a drink (order.captainds.com, Gray Hwy, 2026-09-16: "Upsize Beverage" — No Upgrade, which is the small, Medium or Large), which the plates engine cannot count inside a plate yet: a meal would name no drink, or add a second one |
| Big Chicken Sandwich Combo | 1,230 | the combo comes with a drink (order.captainds.com, Gray Hwy, 2026-09-16: "Upsize Beverage" — No Upgrade, which is the small, Medium or Large), which the plates engine cannot count inside a plate yet: a meal would name no drink, or add a second one |
| Ultimate Seafood Platter without Sides (limited time) | 1,230 | captainds.com serves it with a choice of "classic" sides and never prints which of its nine sides are classic (2026-09-16) |
Eat at Captain D's without blowing your cap
MinMax finds the best Captain D's meal under your calorie goal — at the location nearest you — and lets you swap items to hit your protein. Free on iPhone.
Download MinMax — free What the app doesCaptain D's nutrition (lowest calories first)
Calories and macros for the 106 Captain D's rows we track, as printed: dishes, sides and choices, drinks and the rest. Also available as JSON.
| Item | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Diet Pepsi (Large) | 0 | – | – | – |
| Diet Pepsi (Medium) | 0 | – | – | – |
| Diet Pepsi (Small) | 0 | – | – | – |
| Grilled White Fish: Add Blackened Seasoning | 0 | 0g | 1g | 0g |
| Grilled White Fish: Add Original Seasoning | 0 | – | 1g | 0g |
| Broccoli | 20 | 2g | 4g | 0g |
| Ketchup (1 oz) | 30 | – | 9g | – |
| Cocktail Sauce | 50 | 1g | 11g | – |
| Sweet and Sour Sauce | 50 | – | 12g | – |
| American Cheese | 60 | 4g | 1g | 5g |
| Cracklins (1 oz) | 70 | 1g | 9g | 4g |
| Green Beans | 70 | 2g | 5g | 3g |
| Hush Puppy (1 Piece) | 80 | 1g | 9g | 4g |
| Grilled Shrimp | 100 | 12g | 1g | 2g |
| Tartar Sauce | 100 | – | 1g | 11g |
| Ranch Dressing (1 oz Pouch) | 110 | 1g | 1g | 12g |
| Thousand Island Dressing (1 oz Pouch) | 120 | – | 5g | 11g |
| D's Dippin' Sauce | 140 | – | 3g | 14g |
| Sweet Tea (Kids) | 140 | – | 37g | – |
| Breadstick | 150 | 3g | 22g | 5g |
| Dr. Pepper (Kids) | 150 | – | 40g | – |
| Mac & Cheese | 150 | 5g | 15g | 8g |
| Mist Twist (Kids) | 150 | – | 40g | – |
| Mug Root Beer (Kids) | 150 | – | 39g | – |
| Old Bay Grilled White Fish Meal without Rice, Bread, or Sides (limited time) | 150 | 25g | 3g | 4g |
| Pepsi (Kids) | 150 | – | 42g | – |
| Honey Mustard Dressing (1 oz Pouch) | 160 | – | 4g | 16g |
| Hush Puppies (2 Pieces) | 160 | 2g | 18g | 8g |
| Lemonade (Kids) | 160 | – | 38g | – |
| Coleslaw | 170 | 1g | 13g | 13g |
| Grilled White Fish without Seasoning | 170 | 25g | 1g | 7g |
| Mountain Dew Code Red (Kids) | 170 | – | 47g | – |
| Mountain Dew (Kids) | 170 | – | 44g | – |
| Corn | 180 | 5g | 37g | 2g |
| Chicken Tender (1) | 190 | 11g | 16g | 10g |
| Country-Style Fish (1) | 190 | 9g | 13g | 12g |
| Wild Caught Salmon | 200 | 31g | 3g | 6g |
| Baked Potato | 210 | 6g | 48g | 0g |
| Batter Dipped Fish (1) | 230 | 10g | 13g | 15g |
| Batter Dipped Fish (Kids) | 230 | 10g | 13g | 15g |
| Grilled White Fish & Shrimp | 240 | 37g | 4g | 6g |
| Popcorn Shrimp (Kids) | 240 | 8g | 24g | 14g |
| Sweet Tea (Small) | 240 | – | 62g | – |
| Butterfly Shrimp (5) | 250 | 10g | 15g | 17g |
| Dr. Pepper (Small) | 250 | – | 66g | – |
| Mist Twist (Small) | 250 | – | 67g | – |
| Mug Root Beer (Small) | 250 | – | 65g | – |
| Pepsi (Small) | 250 | – | 70g | – |
| Lemonade (Small) | 260 | – | 63g | – |
| Mountain Dew (Small) | 270 | – | 72g | – |
| Mountain Dew Code Red (Small) | 280 | – | 78g | – |
| Cheesecake (limited time) | 320 | 5g | 32g | 19g |
| Funnel Cake Stix | 320 | 2g | 37g | 19g |
| Okra | 320 | 4g | 31g | 20g |
| French Fries | 330 | 3g | 28g | 22g |
| Starry (Medium) | 360 | – | 97g | – |
| Sweet Tea (Medium) | 360 | – | 93g | – |
| Dr. Pepper (Medium) | 370 | – | 99g | – |
| Mist Twist (Medium) | 380 | – | 101g | – |
| Mug Root Beer (Medium) | 380 | – | 98g | – |
| Pepsi (Medium) | 380 | – | 105g | – |
| Chicken Tenders (Kids) | 390 | 22g | 31g | 19g |
| Chicken Tender (2) | 390 | 22g | 31g | 19g |
| Lemonade (Medium) | 390 | – | 95g | – |
| Loaded Baked Potato | 400 | 18g | 49g | 15g |
| Mountain Dew Code Red (Medium) | 410 | – | 116g | – |
| Mountain Dew (Medium) | 410 | – | 109g | – |
| Mozzarella Sticks (6) | 420 | 12g | 24g | 31g |
| Batter Dipped Fish (2 Pieces) | 450 | 21g | 26g | 30g |
| Classic Cheesecake | 450 | 7g | 43g | 28g |
| Fish without Fries (2) | 450 | 21g | 26g | 30g |
| Fish without Sides (2) (limited time) | 450 | 21g | 26g | 30g |
| Clam Strips | 480 | 8g | 41g | 32g |
| Sweet Tea (Large) | 480 | – | 124g | – |
| Fried Green Tomatoes with D's Dippin' Sauce (limited time) | 490 | 5g | 34g | 38g |
| Old Bay Crispy White Fish without Sides (limited time) | 490 | 28g | 25g | 31g |
| Popcorn Shrimp | 490 | 15g | 48g | 27g |
| Dr. Pepper (Large) | 500 | – | 132g | – |
| Mist Twist (Large) | 500 | – | 135g | – |
| Mug Root Beer (Large) | 500 | – | 130g | – |
| Pepsi (Large) | 500 | – | 140g | – |
| Jalapeno Poppers | 510 | 6g | 40g | 36g |
| Lemonade (Large) | 520 | – | 126g | – |
| Seafood Trio without Sides (limited time) | 520 | 19g | 33g | 35g |
| Fish & Shrimp | 530 | 22g | 30g | 36g |
| Mountain Dew Code Red (Large) | 550 | – | 155g | – |
| Mountain Dew (Large) | 550 | – | 145g | – |
| Southern-Style White Fish (1 Fillet) | 560 | 27g | 28g | 37g |
| Country-Style Fish (3) | 580 | 28g | 38g | 35g |
| Nashville Hot Fish | 590 | 28g | 34g | 38g |
| Two for $5 Cheesecake (limited time) | 640 | 10g | 64g | 38g |
| Batter Dipped Fish (3 Pieces) | 680 | 31g | 38g | 45g |
| Clam Strips & Butterfly Shrimp | 680 | 16g | 53g | 46g |
| Old Bay Popcorn Shrimp & 2 pc Fish Meal without Sides (limited time) | 700 | 28g | 50g | 44g |
| Popcorn Shrimp & Fish Meal | 700 | 28g | 50g | 44g |
| Hand-Breaded Chicken Tenders (4 Pieces) | 770 | 44g | 62g | 39g |
| Hand-Breaded Catfish (3 Pieces) | 780 | 33g | 36g | 56g |
| Hand-Breaded Chicken & Fish Meal | 840 | 43g | 57g | 50g |
| Batter Dipped Fish (4 Pieces) | 910 | 41g | 51g | 61g |
| Giant Fish Sandwich Combo | 940 | 30g | 81g | 56g |
| Captain's Ultimate Appetizer | 970 | 25g | 80g | 63g |
| Deluxe Seafood Platter | 1,030 | 38g | 65g | 70g |
| Supreme Sampler | 1,140 | 54g | 74g | 70g |
| Big Chicken Sandwich Combo | 1,230 | 42g | 103g | 73g |
| Ultimate Seafood Platter without Sides (limited time) | 1,230 | 44g | 86g | 80g |
| Sweet Tea - Gallon | 1,740 | 0g | 450g | – |
Source: Captain D's nutrition guide (official), July 20, 2026 edition · Data refreshed · protein missing for 43 of 106 items; carbs missing for 3 of 106 items; fat missing for 40 of 106 items. Figures are estimates and may change — verify with Captain D's. Read how we gather and check this data.
What Captain D's dishes come with, in the chain's own words:
- “Our famous batter dipped fish fillets served with your choice of two sides and hush puppies.” (captainds.com, read 2026-09-16)
- “Sides Corn Mac & Cheese Loaded Baked Potato Coleslaw French Fries Green Beans Okra Broccoli Baked Potato” (captainds.com, read 2026-09-16)
- “Hushpuppies 80” (captainds.com, read 2026-09-16)