Seafood guide
Red Lobster Nutrition Calculator
Build your Red Lobster meal and see calories, protein, carbs, fat, and sodium instantly. Free Red Lobster nutrition calculator with full menu.
Coastal picks with honest sodium math.
Build your Red Lobster meal
Click items to add them to your tray. Adjust quantities in the tray.
CRABFEST
Crab & Shrimp Linguini Alfredo, full
1030 cal
Crab Your Way
Bairdi Crab, 1 lb. with crispy potatoes
650 cal
Bairdi Crab, 1/2 lb. with crispy potatoes
360 cal
Snow Crab, 1 lb. with crispy potatoes
610 cal
Snow Crab, 1/2 lb. with crispy potatoes
320 cal
Crab-Topped Stuffed Mushrooms
530 cal
Crab-Topped Asparagus
260 cal
Crab-Topped Baked Potato
440 cal
Crab-Topped Mashed Potatoes
350 cal
Salmon Oscar
760 cal
Bairdi Crab, 1 lb. with crispy potatoes
650 cal
Snow Crab, 1 lb. with crispy potatoes
610 cal
Cajun
650 cal
Lemon Pepper
670 cal
Mike's Hot Honey®
650 cal
OLD BAY® & Butter Sauce
590 cal
RL Signature
750 cal
Roasted Garlic
860 cal
Simply Steamed
300 cal
Seafood Boils
Crabfest® Boil
610 cal
Mariner's Seafood Boil
600 cal
Sailor's Seafood Boil
1320 cal
Steak Oscar, Filet
520 cal
Steak Oscar, Sirloin
580 cal
Crabfest® Boil, Bairdi Crab
650 cal
Crabfest® Boil, Snow Crab
610 cal
Mariner's Seafood Boil, Bairdi Crab
640 cal
Mariner's Seafood Boil, Snow Crab
600 cal
Sailor's Seafood Boil
1320 cal
Cajun
1280 cal
Lemon Pepper
1390 cal
Mike's Hot Honey®
1300 cal
OLD BAY® & Butter Sauce
1290 cal
RL Signature
1550 cal
Roasted Garlic
1720 cal
Add Cajun Sausage to Seafood Boil
380 cal
Spicy
20 cal
Extra Spicy
50 cal
Scorchin'
110 cal
Shrimp Linguini Alfredo, full
930 cal
Shrimp Linguini Alfredo, lighter portion
580 cal
STARTERS & SOUPS
Bacon Wrapped Sea Scallops
450 cal
Calamari, Hand-Breaded
1000 cal
Crab Queso
930 cal
Crispy Dragon Shrimp®
1010 cal
Lobster Bisque (Cup)
340 cal
Lobster Bisque (Bowl)
630 cal
Lobster Dip
890 cal
Lobster Flatbread
800 cal
Mozzarella Cheesesticks
730 cal
New England Clam Chowder, Cup
280 cal
New England Clam Chowder, Bowl
500 cal
Parrot Isle Coconut Shrimp
660 cal
Popcorn Shrimp
820 cal
Seafood Stuffed Mushrooms
360 cal
Shrimp Cocktail
180 cal
ENTRÉES
Admiral's Feast
1670 cal
Cajun Chicken Linguini Alfredo, full
1060 cal
Cajun Chicken Linguini Alfredo, lighter portion
760 cal
Cheeseburger with fries, ketchup
1450 cal
Cheeseburger with bacon, fries, ketchup
1550 cal
Classic Chicken Linguini Alfredo, full
1010 cal
Classic Chicken Linguini Alfredo, lighter portion
710 cal
Crab & Shrimp Linguini Alfredo, full
1030 cal
Crab & Shrimp Linguini Alfredo, lighter portion
600 cal
Create Your Own Ultimate Feast
Crispy Dragon Teriyaki Lobster
360 cal
Garlic Shrimp Scampi
220 cal
Grilled Atlantic Salmon
510 cal
Grilled Shrimp
250 cal
Lobster Pasta au Gratin
670 cal
Maine Lobster Tail
420 cal
Parrot Isle Coconut Shrimp
470 cal
Shrimp Linguini Alfredo
620 cal
Sirloin, 7 oz.
320 cal
Snow Crab Legs
380 cal
Walt's Favorite Shrimp
260 cal
Crunch Fried Flounder Sandwich with fries, ketchup
1580 cal
Fish & Chips with fries & coleslaw -- full
1520 cal
Fish & Chips with fries, coleslaw -- lighter portion
1160 cal
Garlic Lover's 6 oz. Filet
340 cal
Garlic Lover's 7 oz. Sirloin
400 cal
Grilled Chicken Sandwich with fries, ketchup
1190 cal
Grilled Chicken Sandwich with bacon, fries, ketchup
1290 cal
Grilled Lobster, Shrimp & Salmon
1180 cal
Live Maine Lobster
440 cal
Lobster Lover's Duo
600 cal
Lobster & Shrimp Linguini, full
1240 cal
Lobster & Shrimp Linguini, lighter portion
1000 cal
Parmesan-Crusted Chicken
650 cal
Sailor's Platter with Chesapeake fries
1910 cal
Salmon, Grilled
510 cal
Salmon New Orleans
1160 cal
Shrimp Your Way
Crispy Dragon Shrimp
480 cal
Garlic Shrimp Scampi
220 cal
Grilled Shrimp with rice
250 cal
Parrot Isle Coconut Shrimp
470 cal
Popcorn Shrimp
430 cal
Shrimp Linguini Alfredo
620 cal
Walt's Favorite Shrimp
260 cal
Steak - 6 oz. Filet Mignon
260 cal
Steak - 7 oz. Sirloin
320 cal
Surf & Turf - Maine Lobster Tail & 6 oz. Filet Mignon
680 cal
Surf & Turf - Maine Lobster Tail & 7 oz. Sirloin
740 cal
Ultimate Feast®
1280 cal
Wild-Caught Crunch-Fried Flounder, full
1170 cal
Wild-Caught Crunch-Fried Flounder, lighter portion
700 cal
SALADS & BOWLS
Chicken Caesar Bowl with rice
720 cal
Sesame-Soy Salmon Bowl
1140 cal
Southwest Shrimp Bowl
700 cal
ADD TO ANY ENTRÉE
Bacon-Wrapped Sea Scallops (2 scallops)
220 cal
Garlic Shrimp Scampi
220 cal
Grilled Shrimp (with rice)
250 cal
Maine Lobster Tail
420 cal
Rock Lobster Tail
480 cal
Snow Crab Legs, 1/2 lb.
380 cal
Monday Endless Shrimp
Garlic Shrimp Scampi
220 cal
Parrot Isle Coconut Shrimp
470 cal
Shrimp Linguini Alfredo
620 cal
Walt's Favorite Shrimp
260 cal
Tuesday Snow Crab Legs, 1 lb. with crispy potatoes
910 cal
Wednesday Steak & Lobster
740 cal
Thursday Lobster & Shrimp
850 cal
Friday Fish & Chips with fries & coleslaw
1520 cal
Weekday Shrimp Trio
1840 cal
LUNCH SPECIALS
Garlic Shrimp Scampi
440 cal
Parrot Isle Coconut Shrimp
570 cal
Popcorn Shrimp with Chesapeake fries
1000 cal
Sailor's Platter with Chesapeake fries
1910 cal
Walt's Favorite Shrimp
380 cal
SIDES
Asparagus, Roasted
90 cal
Bacon Mac & Cheese
610 cal
Baked Potato
270 cal
Baked Potato, Fully Loaded
520 cal
Baked Potato, Lobster-Topped
450 cal
Caesar Salad
360 cal
Cheddar Bay Biscuits® (each)
160 cal
Chesapeake Fries
510 cal
Coleslaw
110 cal
Crispy Brussels Sprouts
380 cal
House Salad
160 cal
Hush Puppies (6)
420 cal
Lobster Pasta au Gratin
670 cal
Mashed Potatoes
210 cal
Mashed Potatoes, Lobster-Topped
350 cal
Orzo Rice
310 cal
Seasoned Broccoli
190 cal
DESSERTS
Brownie OverboardTM
1020 cal
Chocolate Wave
1110 cal
Key Lime Pie
580 cal
Strawberry Cheesecake Bliss
1170 cal
ALCOHOLIC DRINKS
Blackberry Bourbon Smash
160 cal
Grand Patrón Margarita
210 cal
Guava Chili Margarita
310 cal
Guava Margarita (non-spicy option)
290 cal
Henny Margarita
360 cal
High Tea with Henny
200 cal
Hula Punch
240 cal
Lava Flow Margarita
170 cal
Lobster Punch
250 cal
Magical Blue Hawaiian
130 cal
Main Deck Margarita Flight
410 cal
Nauti Peach Long Island
230 cal
Passion Star Spritz
240 cal
Purple Haze
160 cal
Seaside Sangria Flight
300 cal
Sunset Passion Colada
300 cal
The "Old Salt's" Smoked Old Fashioned
180 cal
Top-Shelf Long Island Iced Tea
190 cal
Triple Berry Sangria
210 cal
Under the Purple Sea
160 cal
WINE
Wine (6 oz.)
150 cal
Wine (9 oz.)
220 cal
Wine (Bottle)
640 cal
Wine (Split, 187 mL)
130 cal
BEER
Hard Seltzer (12 oz.)
100 cal
Light Beer (12 oz.)
100 cal
Regular Beer (12 oz.)
150 cal
Nonalcoholic Beer (12 oz.)
70 cal
Light Draft Beer (14 oz.)
120 cal
Regular Draft Beer (14 oz.)
180 cal
Light Draft Beer (20 oz.)
170 cal
Regular Draft Beer (20 oz.)
260 cal
NON-ALCOHOLIC DRINKS
Boston Iced Tea - Classic Cranberry
80 cal
Boston Iced Tea - Mango
110 cal
Boston Iced Tea - Raspberry
100 cal
Coffee
0 cal
Diet PEPSI®
0 cal
Dr Pepper®
140 cal
Iced Tea
0 cal
Lemonade
140 cal
Mango Fruit Smoothie
380 cal
Mango Lemonade
210 cal
MOUNTAIN DEW®
160 cal
MUG® Root Beer
150 cal
Organic Hot Tea
0 cal
PEPSI®
150 cal
PEPSI® Zero Sugar
0 cal
Raspberry Fruit Smoothie
460 cal
STARRY® Lemon Lime
150 cal
Strawberry Fruit Smoothie
450 cal
Strawberry Lemonade
200 cal
Tropicana® Fruit Punch
170 cal
Watermelon Lemonade
260 cal
Zero-Proof Mocktail - Coastal Colada
310 cal
Zero-Proof Mocktail - Strawberry Breeze
180 cal
KIDS MENU
Apple Juice
110 cal
Broccoli
190 cal
Coastal Cooler - Cherry Wave Slushy
150 cal
Coastal Cooler - Mango Smoothie
190 cal
Coastal Cooler - Raspberry Bay Smoothie
190 cal
Coastal Cooler - Sunset Strawberry Smoothie
190 cal
Cranberry Juice
120 cal
Crispy Chicken Tenders
690 cal
Crunchy Popcorn Shrimp
430 cal
Garlic-Grilled Shrimp
80 cal
Golden-Fried Fish
530 cal
Grilled Chicken
170 cal
Lemonade
50 cal
Macaroni and Cheese
310 cal
Milk 1%
100 cal
Orange Juice
90 cal
Orange Wedges
30 cal
Petite Maine Lobster Tail
360 cal
Pineapple Juice
130 cal
Raspberry Lemonade
90 cal
Surf's Up Sundae
200 cal
FAMILY MEALS
Admiral's Family Feast
5590 cal
Cajun Chicken Linguini Alfredo Family Meal
3180 cal
Crab Your Way Family Meal
Snow Crab, 3 lb. with crispy potatoes
1830 cal
Cajun
1950 cal
Mike's Hot Honey®
1950 cal
Lemon Pepper
2010 cal
OLD BAY® & Butter Sauce
1770 cal
RL Signature
2250 cal
Roasted Garlic
2580 cal
Simply Steamed
900 cal
Create Your Own Family Feast
Grilled Chicken
690 cal
Crispy Flounder
1610 cal
Parrot Isle Coconut Shrimp
1150 cal
Shrimp Scampi
870 cal
Grilled Shrimp
980 cal
Walt's Favorite Shrimp
610 cal
Fish Fry Family Meal
7590 cal
Seafood Boils Family Meal
Mariner's Seafood Boil Family Meal
1800 cal
Sailor's Seafood Boil Family Meal
3960 cal
Cajun
3840 cal
Lemon Pepper
4170 cal
Mike's Hot Honey®
3900 cal
OLD BAY® & Butter Sauce
3870 cal
RL Signature
4650 cal
Roasted Garlic
5160 cal
Add Cajun Sausage to Family Seafood Boil
1140 cal
Spicy Family Seafood Boil
60 cal
Extra Spicy Family Seafood Boil
150 cal
Scorchin' Hot Family Seafood Boil
330 cal
Shrimp Linguini Alfredo Family Meal
2790 cal
Ultimate Family Feast®
4310 cal
FAMILY SIDES
Bacon Mac & Cheese
2440 cal
Baked Potatoes with Butter and Sour Cream
1080 cal
Caesar Salad
1440 cal
Chesapeake Fries
2040 cal
Coleslaw
440 cal
Crispy Brussels Sprouts
1520 cal
House Salad
640 cal
Mashed Potatoes
640 cal
Orzo Rice
1240 cal
Seasoned Broccoli
760 cal
FAMILY DESSERTS
Cheesecake (10 slices)
9870 cal
Chocolate Wave Cake (14 slices)
13020 cal
Key Lime Pie (8 slices)
4160 cal
Triple Chocolate Brownie (24 pieces)
6220 cal
PARTY PLATTERS
Admiral's Feast, Family Feast
5590 cal
Cheddar Bay Biscuits® (Half Dozen)
970 cal
Cheddar Bay Biscuits® (One Dozen)
1940 cal
Crab Queso Platter
4480 cal
Crispy Chicken Tenders Platter
4850 cal
Crispy Dragon Shrimp® Platter
4010 cal
Fish Fry Family Meal
7530 cal
Mozzarella Cheesestick Platter
2200 cal
Parrot Isle Coconut Shrimp Platter
2660 cal
Popcorn Shrimp Platter
2490 cal
Shrimp Cocktail, Large Platter
1010 cal
Shrimp Cocktail, Small Platter
500 cal
Ultimate Feast®, Family Feast
4310 cal
Walt's Favorite Shrimp Platter
1220 cal
DRESSINGS & CONDIMENTS
Blue Cheese Dressing
210 cal
Butter - 100% Pure Melted Butter
300 cal
Butter - 100% Pure Melted Butter, 8 oz.
1620 cal
Butter - Whipped
100 cal
Caesar Dressing
300 cal
Cocktail Sauce
50 cal
Cocktail Sauce, 8 oz.
220 cal
Honey Mustard Dressing
200 cal
Honey Mustard Dressing, 8 oz.
940 cal
Ketchup
60 cal
Marinara Sauce
30 cal
Marinara Sauce, 8 oz.
130 cal
Pico de Gallo
10 cal
Piña Colada Sauce
90 cal
Pina Colada Sauce, 8 oz.
410 cal
Ranch Dressing
150 cal
Sour Cream
30 cal
Tartar Sauce
230 cal
Tartar Sauce, 8 oz
1210 cal
Your meal
Click menu items to add them.
Calories0
Protein0 g
Carbs0 g
Fat0 g
Fiber0 g
Sodium0 mg
Total items0
About Red Lobster nutrition
Red Lobster centers on seafood. Preparation - grilled, blackened, steamed, breaded or fried - and the sauce are menu choices, each with listed counts.
Smart ordering tips
- Where the menu lists them, build the grilled, blackened and steamed preparations of your entree side by side
- Add the butter or cream sauce to your build to see its contribution to the plate
- Build the fried platter and the same catch prepared another way to compare the two orders
- Build your side into the total - the vegetables and potato options carry their counts above
Frequently asked questions
A grilled Red Lobster entree with vegetables and the same catch breaded and fried with fries are two different orders. The calculator above counts your exact plate.
Look for grilled proteins, vegetable sides, and smaller portions. Compare items in the calculator above to find the best fit for your calorie and protein targets.
A typical meal contains 1,500-2,500 mg of sodium, exceeding the daily recommended limit.
Swap fried items for grilled, choose a small size for sides and drinks, pick mustard or hot sauce instead of creamy sauces, and add a side salad where available. Small changes like these typically cut 300 to 500 calories from a standard combo meal.
Yes. Build your meal above, then tap Save to diary. The full macro breakdown, including calories, protein, carbs, fat, fiber, and sodium, is copied to your Macrition food diary for that day.