Red Lobster under 1,000 calories: 20 plates, ranked

Of the 34 dishes we track at Red Lobster, 20 come to 1,000 calories or less with the sides and choices they come with — 59%. The most protein in one plate under 1,000 is the Steak - 7 oz. Sirloin with a lobster-topped baked potato and a house salad, 72 g for 930 calories, and it is the most filling of them by protein and fiber per calorie too. 14 dishes do not fit under 1,000.

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

• 20 plates under 1,000
• 72g most protein in one plate
• 72g protein in a full meal
• 14 dishes over 1,000

As of October 2026, 20 of the 34 Red Lobster dishes we track come to 1,000 calories or less with the choices they come with, and the most protein in a complete Red Lobster meal under 1,000 is 72 g (A 7 oz Sirloin Steak with a lobster-topped baked potato and a house salad, and a Coffee).

Three complete Red Lobster meals under 1,000 calories

Under 1,000, the most-protein meal is built on the Steak - 7 oz. Sirloin (320 cal for the dish alone), which leaves 680 calories for the sides it comes with and a drink. One plate — a dish with a valid pick for each choice it comes with, never the same row twice — and at most one drink: the MinMax app's meal and the best under the cap, drink included. The lightest meal is unchanged from under 800; the others use the extra 200 calories.

Build your own Red Lobster plate under 1,000 calories → Swap a side or a sauce, add a dish, share the link.

Every Red Lobster plate under 1,000 calories, ranked by protein

One row per dish, counted once with the best choices that still fit under 1,000 — by grams of protein, then calories. The median plate under 1,000 is 930 calories. Figures as Red Lobster published them, rounded to whole numbers (how we check them).

What 1,000 calories buys at Red Lobster

Going from 800 to 1,000 calories adds 7 plates: Parmesan-Crusted Chicken (900), Shrimp Linguini Alfredo, Full (930), Surf & Turf - Maine Lobster Tail & 6 oz. Filet Mignon (930), Wild-Caught Crunch-Fried Flounder (Lighter Portion) (950), Surf & Turf - Maine Lobster Tail & 7 oz. Sirloin (990), Crab Your Way: Snow Crab, 1 lb. with Crispy Potatoes (1,000) and Lobster & Shrimp Linguini (Lighter Portion) (1,000). The extra room also changes what 7 plates are counted with: Steak - 7 oz. Sirloin takes a lobster-topped baked potato and a house salad instead of lobster-topped mashed potatoes and roasted asparagus, Garlic Lover's 7 oz. Sirloin takes lobster-topped mashed potatoes and a house salad instead of a house salad and roasted asparagus and Salmon, Grilled takes lobster-topped mashed potatoes and roasted asparagus instead of a house salad and roasted asparagus, and 4 more. Across the 20 plates on this page, the choices a dish comes with add as much as 700 calories. The heaviest plate that still fits is the Crab Your Way: Snow Crab, 1 lb. with Crispy Potatoes, simply steamed, with roasted asparagus at 1,000 calories, exactly at the cap.

What doesn't fit under 1,000

14 of 34 Red Lobster dishes are over 1,000 calories even with their lightest choices; the lightest of them, the Classic Chicken Linguini Alfredo, Full, misses by 10 calories at 1,010. With more room, see Red Lobster under 1,200. Tighter budget: Red Lobster under 800. Closest misses: Classic Chicken Linguini Alfredo, Full (from 1,010), Crab & Shrimp Linguini Alfredo, Full (from 1,030), Crab Your Way: Bairdi Crab, 1 lb. with Crispy Potatoes (from 1,040), Cajun Chicken Linguini Alfredo, Full (from 1,060) and Sesame-Soy Salmon Bowl (from 1,140).

More at Red Lobster

• Red Lobster calories & nutrition (184 items listed)
• Red Lobster under 800 calories (13 plates)
• Red Lobster under 1,200 calories (27 plates)
• Red Lobster calorie calculator (build a plate under your cap)

Under 1,000 calories at other chains

The same cap at 3 other sit-down chains, where a dish is also counted with its sides. The counter chains are ranked on fast food under 500 calories.

• TGI Fridays under 1,000
• Texas Roadhouse under 1,000
• Red Robin under 1,000