Red Lobster under 800 calories: 13 plates, ranked

Of the 34 dishes we track at Red Lobster, 13 come to 800 calories or less with the sides and choices they come with — 38%. The most protein in one plate under 800 is the Steak - 7 oz. Sirloin with lobster-topped mashed potatoes and roasted asparagus, 65 g for 760 calories; the most filling of them, by protein and fiber per calorie, is the Garlic Lover's 7 oz. Sirloin with a house salad and roasted asparagus (58 g protein, 6 g fiber, 650 cal). 21 dishes do not fit under 800.

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

• 13 plates under 800
• 65g most protein in one plate
• 65g protein in a full meal
• 21 dishes over 800

As of October 2026, 13 of the 34 Red Lobster dishes we track come to 800 calories or less with the choices they come with, and the most protein in a complete Red Lobster meal under 800 is 65 g (A 7 oz Sirloin Steak with lobster-topped mashed potatoes and roasted asparagus, and a Coffee).

Three complete Red Lobster meals under 800 calories

Under 800, the most-protein meal is built on the Steak - 7 oz. Sirloin (320 cal for the dish alone), which leaves 480 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.

Build your own Red Lobster plate under 800 calories → Swap a side or a sauce, add a dish, share the link.

Every Red Lobster plate under 800 calories, ranked by protein

One row per dish, counted once with the best choices that still fit under 800 — by grams of protein, then calories. The median plate under 800 is 720 calories. Figures as Red Lobster published them, rounded to whole numbers (how we check them).

What 800 calories buys at Red Lobster

The 8 lightest plates under 800: Shrimp Linguini Alfredo (Lighter Portion) (580), Crab & Shrimp Linguini Alfredo (Lighter Portion) (600), Garlic Lover's 7 oz. Sirloin (650), Live Maine Lobster (690), Southwest Shrimp Bowl (700), Classic Chicken Linguini Alfredo (Lighter Portion) (710), Chicken Caesar Bowl with Rice (720) and Cajun Chicken Linguini Alfredo (Lighter Portion) (760). Across the 13 plates on this page, the choices a dish comes with add as much as 510 calories. The heaviest plate that still fits is the Lobster Lover's Duo with coleslaw and roasted asparagus at 800 calories, exactly at the cap.

What doesn't fit under 800

21 of 34 Red Lobster dishes are over 800 calories even with their lightest choices; the lightest of them, the Parmesan-Crusted Chicken, misses by 50 calories at 850. With more room, see Red Lobster under 1,000. Closest misses: Parmesan-Crusted Chicken (from 850), Surf & Turf - Maine Lobster Tail & 6 oz. Filet Mignon (from 880), Wild-Caught Crunch-Fried Flounder (Lighter Portion) (from 900), Shrimp Linguini Alfredo, Full (from 930) and Surf & Turf - Maine Lobster Tail & 7 oz. Sirloin (from 940).

More at Red Lobster

• Red Lobster calories & nutrition (184 items listed)
• 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)

Under 800 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 800
• Texas Roadhouse under 800
• Red Robin under 800