Red Lobster under 1,200 calories: 27 plates, ranked

Of the 34 dishes we track at Red Lobster, 27 come to 1,200 calories or less with the sides and choices they come with — 79%. The most protein in one plate under 1,200 is the Steak - 7 oz. Sirloin with a lobster pasta au gratin and a house salad, 88 g for 1,150 calories, and it is the most filling of them by protein and fiber per calorie too. 7 dishes do not fit under 1,200.

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

• 27 plates under 1,200
• 88g most protein in one plate
• 88g protein in a full meal
• 7 dishes over 1,200

As of October 2026, 27 of the 34 Red Lobster dishes we track come to 1,200 calories or less with the choices they come with, and the most protein in a complete Red Lobster meal under 1,200 is 88 g (A 7 oz Sirloin Steak with a lobster pasta au gratin and a house salad, and a Coffee).

Three complete Red Lobster meals under 1,200 calories

Under 1,200, the most-protein meal is built on the Steak - 7 oz. Sirloin (320 cal for the dish alone), which leaves 880 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 1,000; the others use the extra 200 calories.

Build your own Red Lobster plate under 1,200 calories → Swap a side or a sauce, add a dish, share the link.

Every Red Lobster plate under 1,200 calories, ranked by protein

One row per dish, counted once with the best choices that still fit under 1,200 — by grams of protein, then calories. The median plate under 1,200 is 1,110 calories. Figures as Red Lobster published them, rounded to whole numbers (how we check them).

What 1,200 calories buys at Red Lobster

Going from 1,000 to 1,200 calories adds 7 plates: Classic Chicken Linguini Alfredo, Full (1,010), Crab & Shrimp Linguini Alfredo, Full (1,030), Cajun Chicken Linguini Alfredo, Full (1,060), Crab Your Way: Bairdi Crab, 1 lb. with Crispy Potatoes (1,110), Sesame-Soy Salmon Bowl (1,140), Fish & Chips with Fries, Coleslaw -- Lighter Portion (1,160) and Grilled Chicken Sandwich with Fries, Ketchup (1,190). The extra room also changes what 12 plates are counted with: Steak - 7 oz. Sirloin takes a lobster pasta au gratin and a house salad instead of a lobster-topped baked potato and a house salad, Garlic Lover's 7 oz. Sirloin takes a lobster pasta au gratin and roasted asparagus instead of lobster-topped mashed potatoes and a house salad and Surf & Turf - Maine Lobster Tail & 7 oz. Sirloin takes lobster-topped mashed potatoes and roasted asparagus instead of a house salad and roasted asparagus, and 9 more. Across the 27 plates on this page, the choices a dish comes with add as much as 830 calories. The heaviest plate that still fits is the Live Maine Lobster with a lobster pasta au gratin and roasted asparagus at 1,200 calories, exactly at the cap.

What doesn't fit under 1,200

7 of 34 Red Lobster dishes are over 1,200 calories even with their lightest choices; the lightest of them, the Lobster & Shrimp Linguini, Full, misses by 40 calories at 1,240. Tighter budget: Red Lobster under 1,000. Closest misses: Lobster & Shrimp Linguini, Full (from 1,240), Grilled Chicken Sandwich with Bacon, Fries, Ketchup (from 1,290), Salmon New Orleans (from 1,360), Wild-Caught Crunch-Fried Flounder, Full (from 1,370) and Grilled Lobster, Shrimp & Salmon (from 1,380).

More 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 calorie calculator (build a plate under your cap)

Under 1,200 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 1,200
• Texas Roadhouse under 1,200
• Red Robin under 1,200