Red Lobster Calories & Nutrition (34 plates)

At Red Lobster a dish comes with choices its nutrition guide prints as separate rows, so this page counts each dish with them: of the 34 dishes that fit a 1,500-calorie cap, 17 are served as listed, 15 come with 2 sides and 2 come with a choice of butter and a choice of side. Every total and meal here adds those choices at their printed values; the lightest plate is the Steak - 6 oz. Filet Mignon at 460 calories with its lightest choices.

Source: Red Lobster nutrition guide (official), August 17, 2026 edition · Data refreshed October 15, 2026

• 34 plates
• 460 cal lightest plate
• 20 plates ≤ 1,000 cal
• 108g top protein in one plate

As of October 2026, 20 of the 34 Red Lobster dishes we track come to 1,000 calories or less with their lightest choices, and the most protein in one plate is 108 g (Salmon New Orleans, 1,360 calories).

How Red Lobster meals are counted here

• Crab Your Way comes over crispy potatoes with a butter sauce or simply steamed, and one side choice; meals here include both at their printed values.
• Plates that print their sides (fries, coleslaw, crispy potatoes) include them; their values are the guide's.
• A linguini is a whole dish on Red Lobster's menu — the pasta and what is tossed with it, no side choice printed — so meals here order it as printed.
• A bowl is a whole dish on Red Lobster's menu — the protein over its rice or greens, no side choice printed — so meals here order it as printed.
• A steak, fish or lobster entrée comes with a choice of two sides, printed apart from the entrée; meals here include both at their printed values.
• A signature feast comes with a choice of two sides, printed apart from the feast; meals here include both at their printed values.

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. 11 dishes are listed but never put in a meal: an Endless Shrimp promotion course, not an order on its own (4) and its lightest plate is over 1,500 calories (7). 15 starters are listed on their own and never counted as a meal.

• Butters (7): with Cajun butter sauce, with Hot Honey butter sauce, with Lemon Pepper butter sauce, with OLD BAY and butter sauce, with RL Signature butter sauce, with Roasted Garlic butter sauce and simply steamed.
• Sides (17): roasted asparagus, bacon mac & cheese, a baked potato, a fully loaded baked potato, a lobster-topped baked potato, a caesar salad, cheddar bay biscuits, chesapeake fries, coleslaw, crispy brussels sprouts, a house salad, hush puppies (6), a lobster pasta au gratin, mashed potatoes, lobster-topped mashed potatoes, orzo rice and seasoned broccoli.

Complete Red Lobster meals under 800 calories

The best plate and drink under 800 calories for each goal, as the MinMax app builds it.

Red Lobster dishes, lightest plate first

Each dish with what it comes with, alone and with its lightest choices.

Red Lobster starters

Dishes these meals leave out

Red Lobster nutrition (lowest calories first)

Calories and macros for the 184 Red Lobster rows we track, as printed: dishes, sides and choices, drinks and the rest. Also available as JSON.

Source: Red Lobster nutrition guide (official), August 17, 2026 edition · Data refreshed October 15, 2026. Figures are estimates and may change — verify with Red Lobster. Read how we gather and check this data.

What Red Lobster dishes come with, in the chain's own words:

• “Grilled chicken over orzo rice with crisp Romaine lettuce in a creamy Caesar dressing, topped with fresh tomatoes, shaved parmesan, and toasted brioche croutons.” (redlobster.com, read 2026-09-16)
• “Enjoy a full pound of crab legs prepared your way over crispy potatoes. Served with choice of side.” (redlobster.com, read 2026-09-16)
• “Maine lobster tail, snow crab, Walt's Favorite Shrimp and garlic shrimp scampi. Served with choice of two sides.” (redlobster.com, read 2026-09-16)
• “Nutritional content includes fixed sides, condiments and dipping sauces but not side choices, which are listed separately.” (img-ecomm-rl-prod-fye5gqbxdtbghqer.a03.azurefd.net, read 2026-09-14)
• “Shrimp in a house-made creamy garlic Alfredo sauce on a bed of linguini.” (redlobster.com, read 2026-09-16)
• “Grilled with our signature seasoning and served with your choice of two sides.” (redlobster.com, read 2026-09-16)
• “Crab Your Way Cajun Butter Sauce Hot Honey Butter Sauce Lemon Pepper Butter Sauce OLD BAY® & Butter Sauce RL Signature Butter Sauce Roasted Garlic Butter Sauce Simply Steamed” (img-ecomm-rl-prod-fye5gqbxdtbghqer.a03.azurefd.net, read 2026-09-14)

More at Red Lobster

• Red Lobster under 800 calories (13 plates)
• Red Lobster under 1,000 calories (20 plates)
• Red Lobster under 1,200 calories (27 plates)
• Red Lobster calorie calculator (build a plate under your cap)

Other sit-down chains

• TGI Fridays
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• Captain D's
• Red Robin