Pit StopCaptain D's: high-protein, low-calorie picks
Here are the 64 Captain D's items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Captain D's publishes (see the source).
33 items are 400 calories or less. 13 have 30 g of protein or more. The most protein at 400 calories or less is Grilled White Fish & Shrimp (No Seasoning) (44 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled White Fish & Shrimp (No Seasoning)1 serving | 240 | 44 | 3 | 6 |
| Grilled White Fish & Shrimp1 serving | 240 | 37 | 4 | 6 |
| Wild Alaskan Salmon1 serving | 200 | 31 | 3 | 6 |
| Grilled White Fish (No Seasoning)1 serving | 170 | 25 | 1 | 7 |
| 2 Pc Chicken Tender2 piece | 390 | 22 | 31 | 19 |
| Loaded Baked Potato1 serving | 400 | 18 | 49 | 15 |
| Grilled Shrimp1 serving | 100 | 12 | 1 | 2 |
| 1 Pc Chicken Tender1 piece | 190 | 11 | 16 | 10 |
| 1 Pc Batter Dipped Fish1 piece | 230 | 10 | 13 | 15 |
| 5 Pc Butterfly Shrimp5 piece | 250 | 10 | 15 | 17 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Old Bay Crispy White Fish (No Sides)1 serving | 490 | 28 | 25 | 31 |
| 3 Pc Country-Style Fish3 piece | 580 | 28 | 38 | 35 |
| Nashville Hot Fish1 serving | 590 | 28 | 34 | 38 |
| Southern Style White Fish Fillet (1 piece)1 piece | 560 | 27 | 28 | 37 |
| The Sampler (No Sides)1 serving | 570 | 27 | 37 | 35 |
| Fish (2 pc) & Butterfly Shrimp (6 pc)1 serving | 530 | 22 | 30 | 36 |
| 2 Pc Batter Dipped Fish2 piece | 450 | 21 | 26 | 30 |
| Loaded Potato Soup - Large1 large | 470 | 16 | 34 | 29 |
| Popcorn Shrimp1 serving | 490 | 15 | 48 | 27 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Grilled White Fish & Shrimp (No Seasoning)1 serving | 240 | 44 | 18.3 |
| Wild Alaskan Salmon1 serving | 200 | 31 | 15.5 |
| Grilled White Fish & Shrimp1 serving | 240 | 37 | 15.4 |
| Grilled White Fish (No Seasoning)1 serving | 170 | 25 | 14.7 |
| 4 Pc Chicken4 piece | 770 | 44 | 5.7 |
| Old Bay Crispy White Fish (No Sides)1 serving | 490 | 28 | 5.7 |
| Kid's Chicken Tenders1 serving | 390 | 22 | 5.6 |
| 3 Pc Country-Style Fish3 piece | 580 | 28 | 4.8 |
| Southern Style White Fish Fillet (1 piece)1 piece | 560 | 27 | 4.8 |
| Nashville Hot Fish1 serving | 590 | 28 | 4.7 |
Want this for the stops near you?
Pit Stop shows meals that fit your calories and protein at the fast food places and gas stations around you, with the numbers and how far each place is. Search, barcodes, your food diary and Find food at about ten chains are free. Find food at every chain is $9.99 a year in the U.S. No ads.
Get Pit Stop free on Google PlayFor Android phones.
Questions
What item under 1,000 calories has the most protein at Captain D's?
Grilled White Fish & Shrimp (No Seasoning) (1 serving): 44 g protein, 240 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Captain D's?
At 400 calories or less, the most protein comes from Grilled White Fish & Shrimp (No Seasoning) (1 serving): 44 g protein, 240 calories; Grilled White Fish & Shrimp (1 serving): 37 g protein, 240 calories; Wild Alaskan Salmon (1 serving): 31 g protein, 200 calories.
Where do these Captain D's numbers come from?
From the nutrition information Captain D's publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.