Pit StopLong John Silver's: high-protein, low-calorie picks
Here are the 134 Long John Silver'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 Long John Silver's published, as listed on a.storyblok.com.
103 items are 400 calories or less. 0 have 30 g of protein or more. The most protein at 400 calories or less is Grilled Salmon Rice Bowl (26 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled Salmon Rice Bowl1 bowl | 390 | 26 | 59 | 4.2 |
| Grilled Salmon1 piece | 92 | 20 | 0 | 1.1 |
| Grilled Shrimp Rice Bowl1 bowl | 372 | 19 | 60 | 5.3 |
| Sweet Chili Grilled Shrimp Rice Bowl1 bowl | 384 | 19 | 62 | 5.3 |
| Breaded Clam Strips1 portion | 343 | 18 | 24 | 19.1 |
| Cheese Bites - Small (Sides)1 small | 349 | 18 | 15 | 24 |
| Southwest Grilled Salmon Taco1 taco | 232 | 14 | 29 | 6.8 |
| Seasoned Grilled Salmon Taco1 taco | 190 | 13 | 25 | 3.8 |
| Sweet Chili Grilled Salmon Taco1 taco | 196 | 13 | 26 | 3.8 |
| Baja Grilled Salmon Taco1 taco | 214 | 13 | 25 | 6.5 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Southwest Grilled Salmon Rice Bowl1 bowl | 473 | 27 | 67 | 10 |
| Sweet Chili Grilled Salmon Bowl1 bowl | 401 | 26 | 62 | 4.2 |
| Baja Grilled Salmon Bowl1 bowl | 437 | 26 | 60 | 9.4 |
| Cheese Bites - Small (Snacks)1 small | 497 | 26 | 21 | 34.2 |
| Southwest Grilled Shrimp Rice Bowl1 bowl | 456 | 20 | 67 | 11.1 |
| Baja Grilled Shrimp Bowl1 bowl | 420 | 19 | 60 | 10.5 |
| Fish Sandwich1 sandwich | 458 | 17 | 50 | 21.9 |
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 Salmon1 piece | 92 | 20 | 21.7 |
| Grilled Salmon Rice Bowl1 bowl | 390 | 26 | 6.7 |
| Sweet Chili Grilled Salmon Bowl1 bowl | 401 | 26 | 6.5 |
| Baja Grilled Salmon Bowl1 bowl | 437 | 26 | 5.9 |
| Southwest Grilled Salmon Rice Bowl1 bowl | 473 | 27 | 5.7 |
| Breaded Clam Strips1 portion | 343 | 18 | 5.2 |
| Cheese Bites - Small (Snacks)1 small | 497 | 26 | 5.2 |
| Cheese Bites - Small (Sides)1 small | 349 | 18 | 5.2 |
| Grilled Shrimp Rice Bowl1 bowl | 372 | 19 | 5.1 |
| Sweet Chili Grilled Shrimp Rice Bowl1 bowl | 384 | 19 | 4.9 |
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 Long John Silver's?
Southwest Grilled Salmon Rice Bowl (1 bowl): 27 g protein, 473 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Long John Silver's?
At 400 calories or less, the most protein comes from Grilled Salmon Rice Bowl (1 bowl): 26 g protein, 390 calories; Grilled Salmon (1 piece): 20 g protein, 92 calories; Grilled Shrimp Rice Bowl (1 bowl): 19 g protein, 372 calories.
Where do these Long John Silver's numbers come from?
From the nutrition information Long John Silver's publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.