Red Lobster calorie calculator: build a plate under your cap
Set a calorie cap from 200 to 1,500 and build a Red Lobster plate from 34 dishes, each counted with the choices it comes with (17 are served as listed, 15 come with 2 sides and 2 come with a choice of butter and a choice of side), using Red Lobster's own published figures, rounded to whole calories and grams. The lightest plate is the Steak - 6 oz. Filet Mignon at 460 calories with its lightest choices. The most protein in a complete meal under 800 is 65 g.
Source: Red Lobster nutrition guide (official), August 17, 2026 edition · Data refreshed
- 34 plates
- 460 cal lightest plate
- 65g protein in a meal under 800
- 200–1,500 cal cap range
As of October 2026, 34 Red Lobster dishes can go into a built plate, and the most protein in a complete Red Lobster meal under 800 calories is 65 g (A 7 oz Sirloin Steak with lobster-topped mashed potatoes and roasted asparagus, and a Coffee).
Build your Red Lobster 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.
Red Lobster 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
- Steak - 7 oz. Sirloin320 cal · 46g
- Mashed Potatoes, Lobster-Topped Included side350 cal · 15g
- Asparagus, Roasted Included side90 cal · 4g
- Coffee0 cal · 0g
760 of 800 cal · 65 g protein
What to tell your server: “A 7 oz Sirloin Steak with lobster-topped mashed potatoes and roasted asparagus, and a Coffee.”
Get it at the nearest Red Lobster →Most filling
- Steak - 7 oz. Sirloin320 cal · 46g
- Crispy Brussels Sprouts Included side380 cal · 12g
- Asparagus, Roasted Included side90 cal · 4g
- Coffee0 cal · 0g
790 of 800 cal · 62 g protein
What to tell your server: “A 7 oz Sirloin Steak with crispy brussels sprouts and roasted asparagus, and a Coffee.”
Get it at the nearest Red Lobster →Lightest
- Steak - 6 oz. Filet Mignon260 cal · 34g
- Coleslaw Included side110 cal · 2g
- Asparagus, Roasted Included side90 cal · 4g
- Coffee0 cal · 0g
460 of 800 cal · 40 g protein
What to tell your server: “A 6 oz Filet Mignon Steak with coleslaw and roasted asparagus, and a Coffee.”
Get it at the nearest Red Lobster →The 20 lightest Red Lobster plates
Each dish alone and with its lightest choices, the plates the builder starts from at a tight cap. Every Red Lobster row is on the Red Lobster calories page and in /data/red-lobster.json.
| Dish | Comes with | Dish alone | With its lightest choices |
|---|---|---|---|
| Steak - 6 oz. Filet Mignon | 2 sides | 260 | 460 |
| Steak - 7 oz. Sirloin | 2 sides | 320 | 520 |
| Garlic Lover's 6 oz. Filet | 2 sides | 340 | 540 |
| Shrimp Linguini Alfredo (Lighter Portion) | nothing to choose | 580 | 580 |
| Crab & Shrimp Linguini Alfredo (Lighter Portion) | nothing to choose | 600 | 600 |
| Garlic Lover's 7 oz. Sirloin | 2 sides | 400 | 600 |
| Live Maine Lobster | 2 sides | 440 | 640 |
| Southwest Shrimp Bowl | nothing to choose | 700 | 700 |
| Classic Chicken Linguini Alfredo (Lighter Portion) | nothing to choose | 710 | 710 |
| Salmon, Grilled | 2 sides | 510 | 710 |
| Chicken Caesar Bowl with Rice | nothing to choose | 720 | 720 |
| Cajun Chicken Linguini Alfredo (Lighter Portion) | nothing to choose | 760 | 760 |
| Lobster Lover's Duo | 2 sides | 600 | 800 |
| Parmesan-Crusted Chicken | 2 sides | 650 | 850 |
| Surf & Turf - Maine Lobster Tail & 6 oz. Filet Mignon | 2 sides | 680 | 880 |
| Wild-Caught Crunch-Fried Flounder (Lighter Portion) | 2 sides | 700 | 900 |
| Shrimp Linguini Alfredo, Full | nothing to choose | 930 | 930 |
| Surf & Turf - Maine Lobster Tail & 7 oz. Sirloin | 2 sides | 740 | 940 |
| Crab Your Way: Snow Crab, 1 lb. with Crispy Potatoes | a choice of butter and a choice of side | 610 | 1,000 |
| Lobster & Shrimp Linguini (Lighter Portion) | nothing to choose | 1,000 | 1,000 |
Eat at Red Lobster without blowing your cap
MinMax finds the best Red Lobster 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 doesMore at Red Lobster
- Red Lobster calories & nutrition (184 items listed)
- Red Lobster under 800 calories (13 plates)
- Red Lobster under 1,000 calories (20 plates)
- Red Lobster under 1,200 calories (27 plates)