Low-calorie Red Lobster options, ranked
Red Lobster publishes nutrition for 153 menu items. 40 are under 300 calories and 77 are under 500. The lightest real portion is Ranch Dressing (150 calories, 0 g protein), and the lightest with at least 20 g of protein is Grilled Chicken (Kids) (170 calories, 31 g protein). Numbers are per serving from Red Lobster's own nutrition guide; open any item for the full breakdown.
Lightest real meals
Items of 150 calories or more with at least 15 g of protein, lightest first.
Grilled Chicken (Kids)
per serving · 31g protein · 0g carbs · 5g fat
170 kcal
Shrimp Cocktail
per appetizer · 23g protein · 10g carbs · 4g fat
180 kcal
Grilled Shrimp with rice (Shrimp Your Way)
per entrée · 16g protein · 29g carbs · 7g fat
250 kcal
Steak - 6 oz. Filet Mignon
per entrée · 34g protein · 1g carbs · 14g fat
260 kcal
Sirloin, 7 oz. (Create Your Own Ultimate Feast)
per entrée · 46g protein · 1g carbs · 15g fat
320 kcal
Steak - 7 oz. Sirloin
per entrée · 46g protein · 1g carbs · 15g fat
320 kcal
Garlic Lover's 6 oz. Filet
per entrée · 34g protein · 3g carbs · 22g fat
340 kcal
Mashed Potatoes, Lobster-Topped
per side · 15g protein · 25g carbs · 22g fat
350 kcal
Seafood Stuffed Mushrooms
per appetizer · 24g protein · 17g carbs · 23g fat
360 kcal
Snow Crab Legs (Create Your Own Ultimate Feast)
per entrée · 19g protein · 0g carbs · 34g fat
380 kcal
Snow Crab Legs, 1/2 lb. (add to any entrée)
per add-on · 18g protein · 1g carbs · 34g fat
380 kcal
Add Cajun Sausage to Seafood Boil
per add-on · 16g protein · 4g carbs · 34g fat
380 kcal
Under 300 calories
Everything, including sides, sauces and drinks, lightest first.
Marinara Sauce
per serving · 1g protein · 4g carbs · 1g fat
30 kcal
Orange Wedges (Kids)
per serving · 1g protein · 10g carbs · 0g fat
30 kcal
Cocktail Sauce
per serving · 1g protein · 11g carbs · 0g fat
50 kcal
Lemonade (Kids)
per drink · 0g protein · 14g carbs · 0g fat
50 kcal
Ketchup
per serving · 0g protein · 15g carbs · 0g fat
60 kcal
Garlic-Grilled Shrimp (Kids)
per serving · 11g protein · 1g carbs · 4g fat
80 kcal
Asparagus, Roasted
per side · 4g protein · 8g carbs · 6g fat
90 kcal
Raspberry Lemonade (Kids)
per drink · 0g protein · 24g carbs · 0g fat
90 kcal
Milk 1% (Kids)
per serving · 8g protein · 12g carbs · 2g fat
100 kcal
Butter - Whipped
per serving · 0g protein · 0g carbs · 12g fat
100 kcal
Coleslaw
per side · 2g protein · 10g carbs · 8g fat
110 kcal
Lemonade
per drink · 0g protein · 37g carbs · 0g fat
140 kcal
Ranch Dressing
per serving · 0g protein · 2g carbs · 16g fat
150 kcal
Coastal Cooler - Cherry Wave Slushy (Kids)
per drink · 0g protein · 37g carbs · 0g fat
150 kcal
House Salad
per side · 8g protein · 12g carbs · 9g fat
160 kcal
Cheddar Bay Biscuits®
per 1 biscuit · 3g protein · 16g carbs · 10g fat
160 kcal
Grilled Chicken (Kids)
per serving · 31g protein · 0g carbs · 5g fat
170 kcal
Shrimp Cocktail
per appetizer · 23g protein · 10g carbs · 4g fat
180 kcal
Zero-Proof Mocktail - Strawberry Breeze
per drink · 1g protein · 47g carbs · 0g fat
180 kcal
Seasoned Broccoli
per side · 4g protein · 9g carbs · 16g fat
190 kcal
Coastal Cooler - Mango Smoothie (Kids)
per drink · 3g protein · 44g carbs · 0g fat
190 kcal
Coastal Cooler - Raspberry Bay Smoothie (Kids)
per drink · 3g protein · 44g carbs · 0g fat
190 kcal
Coastal Cooler - Sunset Strawberry Smoothie (Kids)
per drink · 3g protein · 44g carbs · 0g fat
190 kcal
Surf's Up Sundae (Kids)
per serving · 3g protein · 25g carbs · 10g fat
200 kcal
Honey Mustard Dressing
per serving · 0g protein · 7g carbs · 19g fat
200 kcal
Strawberry Lemonade
per drink · 0g protein · 47g carbs · 0g fat
200 kcal
Mashed Potatoes
per side · 4g protein · 27g carbs · 10g fat
210 kcal
Blue Cheese Dressing
per serving · 2g protein · 2g carbs · 23g fat
210 kcal
Mango Lemonade
per drink · 0g protein · 48g carbs · 0g fat
210 kcal
Garlic Shrimp Scampi (Endless Shrimp)
per serving · 12g protein · 3g carbs · 18g fat
220 kcal
Bacon-Wrapped Sea Scallops (add to any entrée)
per 2 scallops · 12g protein · 5g carbs · 19g fat
220 kcal
Garlic Shrimp Scampi (add to any entrée)
per add-on · 12g protein · 3g carbs · 18g fat
220 kcal
Tartar Sauce
per serving · 0g protein · 2g carbs · 23g fat
230 kcal
Grilled Shrimp with rice (Shrimp Your Way)
per entrée · 16g protein · 29g carbs · 7g fat
250 kcal
Grilled Shrimp with rice (add to any entrée)
per add-on · 14g protein · 29g carbs · 7g fat
250 kcal
Steak - 6 oz. Filet Mignon
per entrée · 34g protein · 1g carbs · 14g fat
260 kcal
Walt's Favorite Shrimp (Endless Shrimp)
per serving · 10g protein · 31g carbs · 11g fat
260 kcal
Watermelon Lemonade
per drink · 0g protein · 62g carbs · 0g fat
260 kcal
Baked Potato
per side · 7g protein · 55g carbs · 4g fat
270 kcal
New England Clam Chowder (Cup)
per cup · 8g protein · 21g carbs · 17g fat
280 kcal
300 to 500 calories
Caesar Dressing
per serving · 2g protein · 0g carbs · 32g fat
300 kcal
Simply Steamed (Crab Your Way, sauce only)
per sauce · 0g protein · 1g carbs · 33g fat
300 kcal
Butter - 100% Pure Melted Butter
per serving · 0g protein · 0g carbs · 33g fat
300 kcal
Macaroni and Cheese (Kids)
per serving · 11g protein · 44g carbs · 9g fat
310 kcal
Orzo Rice
per side · 6g protein · 57g carbs · 6g fat
310 kcal
Zero-Proof Mocktail - Coastal Colada
per drink · 1g protein · 73g carbs · 2g fat
310 kcal
Sirloin, 7 oz. (Create Your Own Ultimate Feast)
per entrée · 46g protein · 1g carbs · 15g fat
320 kcal
Steak - 7 oz. Sirloin
per entrée · 46g protein · 1g carbs · 15g fat
320 kcal
Garlic Lover's 6 oz. Filet
per entrée · 34g protein · 3g carbs · 22g fat
340 kcal
Garlic Bread-Crusted Shrimp (Endless Shrimp)
per serving · 9g protein · 33g carbs · 20g fat
340 kcal
Lobster Bisque (Cup)
per cup · 6g protein · 17g carbs · 27g fat
340 kcal
Mashed Potatoes, Lobster-Topped
per side · 15g protein · 25g carbs · 22g fat
350 kcal
Seafood Stuffed Mushrooms
per appetizer · 24g protein · 17g carbs · 23g fat
360 kcal
Caesar Salad
per side · 11g protein · 14g carbs · 30g fat
360 kcal
Petite Maine Lobster Tail (Kids)
per serving · 10g protein · 0g carbs · 35g fat
360 kcal
Snow Crab Legs (Create Your Own Ultimate Feast)
per entrée · 19g protein · 0g carbs · 34g fat
380 kcal
Snow Crab Legs, 1/2 lb. (add to any entrée)
per add-on · 18g protein · 1g carbs · 34g fat
380 kcal
Add Cajun Sausage to Seafood Boil
per add-on · 16g protein · 4g carbs · 34g fat
380 kcal
Walt's Favorite Shrimp (Lunch)
per entrée · 15g protein · 43g carbs · 16g fat
380 kcal
Crispy Brussels Sprouts
per side · 12g protein · 48g carbs · 17g fat
380 kcal
Mango Fruit Smoothie
per drink · 7g protein · 88g carbs · 6g fat
380 kcal
Garlic Lover's 7 oz. Sirloin
per entrée · 46g protein · 3g carbs · 23g fat
400 kcal
Maine Lobster Tail (Create Your Own Ultimate Feast)
per entrée · 14g protein · 0g carbs · 37g fat
420 kcal
Maine Lobster Tail (add to any entrée)
per add-on · 12g protein · 0g carbs · 36g fat
420 kcal
Hush Puppies
per side · 4g protein · 40g carbs · 26g fat
420 kcal
Popcorn Shrimp (Shrimp Your Way)
per entrée · 17g protein · 33g carbs · 26g fat
430 kcal
Crunchy Popcorn Shrimp (Kids)
per serving · 17g protein · 33g carbs · 25g fat
430 kcal
Live Maine Lobster
per entrée · 33g protein · 0g carbs · 34g fat
440 kcal
Garlic Shrimp Scampi (Lunch)
per entrée · 24g protein · 7g carbs · 35g fat
440 kcal
Bacon Wrapped Sea Scallops
per appetizer · 23g protein · 9g carbs · 37g fat
450 kcal
Baked Potato, Lobster-Topped
per side · 18g protein · 59g carbs · 18g fat
450 kcal
Strawberry Fruit Smoothie
per drink · 8g protein · 90g carbs · 6g fat
450 kcal
Raspberry Fruit Smoothie
per drink · 7g protein · 94g carbs · 6g fat
460 kcal
Parrot Isle Coconut Shrimp (Shrimp Your Way)
per entrée · 14g protein · 40g carbs · 28g fat
470 kcal
Parrot Isle Coconut Shrimp (Endless Shrimp)
per serving · 13g protein · 41g carbs · 29g fat
470 kcal
Rock Lobster Tail (add to any entrée)
per add-on · 27g protein · 2g carbs · 41g fat
480 kcal
Crispy Dragon Shrimp (Shrimp Your Way)
per entrée · 13g protein · 35g carbs · 30g fat
480 kcal
Questions people ask
What is the lowest-calorie item at Red Lobster?
Marinara Sauce at 30 calories per serving. The lightest item that's a full portion (150 calories or more) is Ranch Dressing (150 calories, 0 g protein).
How many Red Lobster items are under 500 calories?
77 of the 153 items Red Lobster publishes nutrition for, and 40 are under 300.
What's the lowest-calorie Red Lobster order with real protein?
Grilled Chicken (Kids) (170 calories, 31 g protein) is the lightest item with at least 20 g of protein.
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