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Seafood · Casual Dining Chain · Founded 1968
Red Lobster Nutrition Facts
America's best-known seafood chain — Cheddar Bay Biscuits, endless shrimp specials, and a broad daily catch menu.
Full menu, by section
Tap any item for the complete nutrition panel — calories, macros, sodium, fiber and allergen flags. We track 22 dishes across 10 categories.
Appetizer
| Item | Cal | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Crispy Brussels Sprouts | 460 | 32 | 38 | 11 | 1,140 |
| Coconut Shrimp Bites | 680 | 38 | 68 | 17 | 840 |
Bread
| Item | Cal | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Cheddar Bay Biscuit | 160 | 8 | 16 | 3 | 350 |
Combo
| Item | Cal | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Surf & Turf | 780 | 42 | 4 | 79 | 2,110 |
Dessert
| Item | Cal | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Key Lime Pie | 520 | 28 | 62 | 8 | 310 |
| Vanilla Bean Cheesecake | 680 | 42 | 66 | 11 | 420 |
Entree
| Item | Cal | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Maine Lobster Tail (Steamed) | 290 | 10 | 5 | 46 | 1,200 |
| Snow Crab Legs (1lb) | 330 | 3 | 0 | 73 | 2,580 |
| Garlic Shrimp Scampi | 430 | 28 | 5 | 32 | 1,810 |
| Wood-Grilled Atlantic Salmon | 490 | 28 | 2 | 57 | 560 |
| Maple-Glazed Salmon | 680 | 32 | 40 | 57 | 1,240 |
| Walt's Favorite Shrimp | 810 | 42 | 79 | 28 | 2,110 |
| Lobster & Shrimp Tacos | 810 | 32 | 89 | 42 | 1,690 |
| Lobster, Shrimp & Salmon | 1080 | 64 | 38 | 89 | 2,310 |
| Bar Harbor Lobster Bake | 1180 | 69 | 77 | 68 | 3,080 |
| Ultimate Feast | 1490 | 52 | 128 | 98 | 3,700 |
| Admiral's Feast | 1530 | 82 | 142 | 64 | 3,210 |
Pasta
| Item | Cal | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Lobster Linguini | 1210 | 55 | 118 | 52 | 2,750 |
Salad
| Item | Cal | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Caesar Salad with Shrimp | 440 | 28 | 17 | 32 | 1,090 |
Side
| Item | Cal | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Coleslaw | 180 | 14 | 11 | 1 | 310 |
Soup
| Item | Cal | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| New England Clam Chowder (Cup) | 230 | 15 | 17 | 9 | 940 |
Steak
| Item | Cal | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Sirloin (7oz) | 310 | 15 | 0 | 42 | 440 |
Lighter picks under 600 calories
If you're cross-shopping for a sit-down meal that fits a normal day, these are the Red Lobster items that come in under the 600-calorie line.
| Dish | Section | Cal | Protein (g) | Sodium (mg) |
|---|---|---|---|---|
| Cheddar Bay Biscuit | Bread | 160 | 3 | 350 |
| Coleslaw | Side | 180 | 1 | 310 |
| New England Clam Chowder (Cup) | Soup | 230 | 9 | 940 |
| Maine Lobster Tail (Steamed) | Entree | 290 | 46 | 1,200 |
| Sirloin (7oz) | Steak | 310 | 42 | 440 |
| Snow Crab Legs (1lb) | Entree | 330 | 73 | 2,580 |
| Garlic Shrimp Scampi | Entree | 430 | 32 | 1,810 |
| Caesar Salad with Shrimp | Salad | 440 | 32 | 1,090 |
About Red Lobster's menu
Red Lobster operates several hundred U.S. locations and built much of its identity around the Cheddar Bay Biscuit and rotating shrimp promotions. The menu emphasizes shrimp, lobster, salmon, tilapia and other fin-fish preparations, plus a small steakhouse-style protein section. The chain's public nutrition information is the source for the figures here.
Across the 22 entries we track from Red Lobster, average calorie load lands at 671 per serving, with the lightest item at 160 calories and the heaviest at 1530 calories. Average sodium is 1,554mg, which is broadly consistent with the casual-dining segment's reliance on brined proteins, finishing sauces and seasoned sides. Average protein delivery per entrée is 42g.
The chain publishes its own legal nutrition disclosure online — that disclosure is the canonical source of the per-item numbers we list here. Where the chain's published values are missing or look inconsistent with the underlying ingredients, we cross-reference against USDA FoodData Central reference values for the relevant components and flag the dish in our internal review queue.
How to read the table above
Calorie counts are flagged green for items under 500 calories, amber for 500–900, and red for anything above 900 — the rough breakpoints between a light meal, a normal restaurant entrée, and an indulgent plate. Sodium values can run very high in casual-dining kitchens because the standard line uses brined proteins, jarred sauces and seasoned starches; anything over 1,500mg in a single dish is worth weighing against the rest of your day.
If you have allergies
Every item page on this site lists the allergens flagged in Red Lobster's public allergen panel. Cross-contact in a shared kitchen is always possible, even when the dish itself doesn't list the allergen. For severe allergies, the standard precaution is to ask the floor manager — not just the server — to confirm the kitchen can safely accommodate the request before you commit to ordering.