Red Lobster
How to Order Lighter at Red Lobster
The standard advice — "just get a salad" — collapses immediately at most casual dining chains, because the salads are often the most calorie-dense items on the menu thanks to creamy dressings, candied nuts and fried protein. Red Lobster is no exception. Here is what actually works.
Five lighter picks
- Cheddar Bay Biscuit — 160 cal, 3g protein
- Coleslaw — 180 cal, 1g protein
- New England Clam Chowder (Cup) — 230 cal, 9g protein
- Maine Lobster Tail (Steamed) — 290 cal, 46g protein
- Sirloin (7oz) — 310 cal, 42g protein
Five to plan around (or split with a friend)
- Admiral's Feast — 1530 cal, 3210 mg sodium
- Ultimate Feast — 1490 cal, 3700 mg sodium
- Lobster Linguini — 1210 cal, 2750 mg sodium
- Bar Harbor Lobster Bake — 1180 cal, 3080 mg sodium
- Lobster, Shrimp & Salmon — 1080 cal, 2310 mg sodium
A couple of universal moves at Red Lobster
- Skip the complimentary bread/breadsticks at the table — they are easily 300+ calories before the meal arrives.
- Order any creamy or vinaigrette dressing on the side; it usually doubles a salad's calorie count.
- When in doubt, swap fries for a side of seasonal vegetables or a side salad with vinaigrette on the side.
- Box half before you start. Restaurant portions are calibrated for sharing, even when they are not labeled that way.
Browse the full Red Lobster nutrition guide on the brand page above for any item we did not call out here.