Captain D's calorie calculator: build a plate under your cap
Set a calorie cap from 200 to 1,500 and build a Captain D's plate from 9 dishes, each counted with the choices it comes with (9 come with 2 sides and 2 hush puppies), using Captain D's own published figures, rounded to whole calories and grams. The lightest plate is the Batter Dipped Fish (2 Pieces) at 700 calories with its lightest choices. The most protein in a complete meal under 800 is 30 g.
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
- 30g protein in a meal under 800
- 200–1,500 cal cap range
As of October 2026, 9 Captain D's dishes can go into a built plate, and the most protein in a complete Captain D's meal under 800 calories is 30 g (A 2-piece Batter Dipped Fish with mac & cheese and broccoli, plus 2 hush puppies, and a large Diet Pepsi).
Build your Captain D's plate
Pick a cap, choose what matters, then add, swap or remove a dish, a side or a sauce; a plate keeps the choices it comes with, and the total, the macros and the words to tell your server update as you go.
Captain D's meals under 800 calories
Starting points for the builder: one plate with a pick for each of its choices and at most one drink, the best under the cap 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 →The 9 lightest Captain D's plates
Each dish alone and with its lightest choices, the plates the builder starts from at a tight cap. Every Captain D's row is on the Captain D's calories page and in /data/captain-ds.json.
| 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 |
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 does