Pit StopRed Lobster: high-protein, low-calorie picks
Here are the 231 Red Lobster items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Red Lobster published, as listed on img-ecomm-rl-prod-fye5gqbxdtbghqer.a03.azurefd.net.
125 items are 400 calories or less. 52 have 30 g of protein or more. The most protein at 400 calories or less is Create Your Own Ultimate Feast - Sirloin, 7 oz. (46 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Create Your Own Ultimate Feast - Sirloin, 7 oz.7 oz | 320 | 46 | 1 | 15 |
| Garlic Lover's 7 oz. Sirloin1 entree | 400 | 46 | 3 | 23 |
| Steak - 6 oz. Filet Mignon1 entree | 260 | 34 | 1 | 14 |
| Garlic Lover's 6 oz. Filet1 entree | 340 | 34 | 3 | 22 |
| Grilled Chicken (Kids)1 kids item | 170 | 31 | 0 | 5 |
| Seafood Stuffed Mushrooms1 appetizer | 360 | 24 | 17 | 23 |
| Shrimp Cocktail1 appetizer | 180 | 23 | 10 | 4 |
| Create Your Own Ultimate Feast - Snow Crab Legs1 entree | 380 | 19 | 0 | 34 |
| Snow Crab Legs, 1/2 lb.1 add-on | 380 | 18 | 1 | 34 |
| Create Your Own Ultimate Feast - Grilled Shrimp1 entree | 250 | 16 | 29 | 7 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Seafood Boils - Mariner's Seafood Boil, Snow Crab1 entree | 600 | 60 | 80 | 4 |
| Create Your Own Ultimate Feast - Grilled Atlantic Salmon1 entree | 510 | 47 | 1 | 34 |
| Live Maine Lobster1 entree | 440 | 33 | 0 | 34 |
| Rock Lobster Tail1 add-on | 480 | 27 | 2 | 41 |
| Lobster Lover's Duo1 entree | 600 | 25 | 1 | 51 |
| Garlic Shrimp Scampi (Lunch Specials)1 entree | 440 | 24 | 7 | 35 |
| Bacon Wrapped Sea Scallops1 appetizer | 450 | 23 | 9 | 37 |
| Golden-Fried Fish (Kids)1 kids item | 530 | 22 | 53 | 25 |
| Baked Potato, Lobster-Topped1 side | 450 | 18 | 59 | 18 |
| Crunchy Popcorn Shrimp (Kids)1 kids item | 430 | 17 | 33 | 25 |
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 Chicken (Kids)1 kids item | 170 | 31 | 18.2 |
| Create Your Own Ultimate Feast - Sirloin, 7 oz.7 oz | 320 | 46 | 14.4 |
| Steak - 6 oz. Filet Mignon1 entree | 260 | 34 | 13.1 |
| Shrimp Cocktail1 appetizer | 180 | 23 | 12.8 |
| Garlic Lover's 7 oz. Sirloin1 entree | 400 | 46 | 11.5 |
| Seafood Boils - Mariner's Seafood Boil, Snow Crab1 entree | 600 | 60 | 10.0 |
| Garlic Lover's 6 oz. Filet1 entree | 340 | 34 | 10.0 |
| Create Your Own Ultimate Feast - Grilled Atlantic Salmon1 entree | 510 | 47 | 9.2 |
| Surf & Turf - Maine Lobster Tail & 7 oz. Sirloin1 entree | 740 | 59 | 8.0 |
| Crab Your Way - Bairdi Crab, 1 lb. with crispy potatoes1 entree | 650 | 50 | 7.7 |
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Questions
What item under 1,000 calories has the most protein at Red Lobster?
Seafood Boils - Mariner's Seafood Boil, Snow Crab (1 entree): 60 g protein, 600 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Red Lobster?
At 400 calories or less, the most protein comes from Create Your Own Ultimate Feast - Sirloin, 7 oz. (7 oz): 46 g protein, 320 calories; Garlic Lover's 7 oz. Sirloin (1 entree): 46 g protein, 400 calories; Steak - 6 oz. Filet Mignon (1 entree): 34 g protein, 260 calories.
Where do these Red Lobster numbers come from?
From the nutrition information Red Lobster publishes, last checked November 2, 2026. Menus and recipes change, so check with the chain when it matters.