Red Lobster Nutrition Facts: What to Order & Avoid

What to Order & Avoid at Red Lobstr

 Most Nutritious Options
Least Nutritious Options

Signature Jumbo Shrimp Cocktail (Starters)
Langostino Lobster-Artichoke-and-Seafood Dip (Starters)

New England Clam Chowder (Soups)
Lobster Bisque (Soups)

Classic Caesar Salad (Bowls)
Baja Shrimp Bowl (Bowls)

Crispy Cod Sandwich (Sandwiches)
Nashville Hot Chicken Sandwich (Sandwiches)

Crab Linguini Alfredo (Pastas)
Kung Pao Noodles with Crispy Shrimp (Pastas)

Simply Grilled Rainbow Trout (Classics)
Fish & Chips (Classics)

CYO – Broiled Bay Scallops & 7 oz. Wood-Grilled Sirloin (Feasts)
Admiral’s Feast (Feasts)

Broccoli (Sides & Additions)
Loaded Baked Potato (Sides & Additions)

Garlic-Grilled Shrimp (Kids)
Chicken Tenders (Kids)

Key Lime Pie (Desserts)
Brownie Overboard (Desserts)

Iced Tea (Beverages)
Peach Fruit Smoothie (Beverages) 

Most alimentary choice

To gain the most nutritional benefits from your meal at Red Lobster, order the plainly grill rainbow trout, part of the restaurant ‘s authoritative menu .

Starters

crimson Lobster ’ s starters can be ampere high gear in calories as a wide entree. many options are fried or served with high-calorie sauces. even if you order an appetizer to share while you wait for the rest of your meal to arrive, large servings can make it unmanageable to stick to an individual parcel .

✓ Signature Jumbo Shrimp Cocktail

Start your meal with the signature elephantine prawn cocktail, which includes 130 calories, 0g of fatness, 0g saturated adipose tissue, 11g carbohydrate, 21g protein, and 1,070mg sodium. This smaller-portion appetizer comes with cool prawn and cocktail sauce. Skip the cocktail sauce to lower the sodium inhalation .

✗ Langostino Lobster-Artichoke-and-Seafood Dip

meanwhile, the Red Lobster langostino lobster-artichoke-and-seafood dunk brings 1,190 calories, 74g fat, 21g saturated fatty, 92g carbohydrate, 36g protein, and 2,160mg sodium .

You ’ ll find a few non-seafood options on the appetizer menu at Red Lobster, most of which are distinctive casual dining staples like fry mozzarella sticks and stuff mushrooms. seafood options such as the 340-calorie bacon-wrapped scallops, can be healthier starter choices—especially if you club them to parcel .

A few of the create-your-own starters can be made with a choice of veggies, which gives you the opportunity to make a lower-calorie, lower-fat appetizer. additionally, keep calories in check by looking for starters closer to single-serving size .

Soups

loss Lobster ’ s soup options are all milk-based chowders and creamy bisques. In addition to being high gear in calories and adipose tissue, many of these soups are besides quite gamey in sodium. If you do choose a soup, go with a cup alternatively of a bowl .

✓ New England Clam Chowder ( Cup )

A cup of the New England clam chowder brings 240 calories, 15g fatness, 9g saturated fat, 11g carbohydrates, 7g protein, and 680mg sodium. While the Red Lobster menu only features two types of soup, the cup-sized dowry of the chowder is the lowest-sodium and lowest-calorie soup option on the menu .

✗ Lobster Bisque ( Bowl )

A bowl of the lobster bisque delivers 600 calories, 40g fat, 23g saturated fat, 27g carbohydrate, 18g protein, and 1,730mg sodium.

With 310 calories and 20 grams of fat, the cup-sized lobster bisque is a lower-calorie option if you ‘re craving the bisque at Red Lobster. Try pairing it with a side house salad if you ’ re ordering a jazz band meal.

Bowls

You ’ ll find a blend of standard and seafood salads and bowling ball at Red Lobster, deoxyadenosine monophosphate well as a range of salad dressings and toppings .

✓ Classic Caesar Salad

red Lobster ‘s classical caesar salad has 520 calories, 46g fatten, 9g saturated fatness, 18g carbohydrates, 10g protein, and 1,050mg sodium. While the most alimentary out of Red Lobster ‘s salad and bowl options, this salad is relatively high in sodium .

You can easily save calories, fatty, and avoid obscure sugars by ordering your salad without dressing, cheese, or croutons. Since the salad dress options at Red Lobster can easily add 100 or more calories and over 20 grams of fat per service, if you do choose one, ask to have it on the side .

✗ Baja Shrimp Bowl

The baja shrimp bowl includes shrimp, beans, quinoa rice, coleslaw, sourness cream, pico de gallo, tortilla pieces, and more. It besides has 1,130 calories, 70g adipose tissue, 15g saturated fatten, 88g carbohydrates, 41g protein, and 3,410mg sodium.

Save carbs and sodium by skipping crunchy extras like sour cream, tortilla, and dressing. alternatively, pack on the protein to make your salad more hearty .

Sandwiches

crimson Lobster offers three sandwich options—the crispy cod sandwich, Nashville hot chicken sandwich, and wagyu bacon cheeseburger—all of which besides come with a choice of a side. If you ‘re craving a sandwich or burger, choose for a low-calorie and low-sodium side to accompany the meal .

✓ Crispy Cod Sandwich

The crisp gull sandwich features a hand-battered and deep-friend pisces, and besides contains 830 calories, 46g fatness, 7g saturated fat, 60g carbohydrates, 45g protein, and 1,410mg sodium. Choose the broccoli, fleeceable beans, or sign of the zodiac salad side to incorporate more vegetables and nutrients into your meal .

✗ Nashville Hot Chicken Sandwich

The Nashville hot chicken sandwich includes chicken tenders, ranch sauce, peppers all served on a bun with a side.It besides includes 1,140 calories, 69g fat, 10g saturated fatty, 84g carbohydrates, 49g protein, and 2,210mg sodium. If you ‘re craving a meat-based sandwich, the wagyu bacon cheeseburger has more protein than the Nashville hot chicken sandwich, and fewer calories, fat, carbohydrates, and sodium.

Pastas

You won ’ thymine find a low-carb, low-fat, or low-carb choice among loss Lobster ’ sulfur choice of pasta. With such big portions of creamy linguine alfredo, even if you only ate half of the food on your plate you ‘d still be getting over a meal ’ s worth of calories, fat, carbs, and sodium .

✓ Crab Linguini Alfredo

The cancer linguine Alfredo cup of tea includes 1,110 calories, 68g fat, 23g saturated fat, 75g carbohydrates, 46g protein, and 2,440mg sodium. Although the Alfredo with crab contains 120 more calories than the like dish with shrimp, it saves you closely 600mg of sodium .

✗ Kung Pao Noodles with Crispy Shrimp

The Kung Pao noodles with crisp shrimp come loaded with 1,360 calories, 35g fat, 8g saturated fat, 203g carbohydrates, 55g protein, and 5,700mg sodium. This pasta cup of tea is substantially higher in sodium than all other pasta meals on the menu.

If you do opt for a pasta dish, ask for a half-order alternatively of the entire meal and skip the starters or extra sides .

Classics

From pink-orange to steak to crab legs, you ’ ll find all your favored seafood, shellfish, and meat dishes on the menu at Red Lobster. In summation to meals, some of these proteins are besides used to create salads, pasta dishes, and jazz band meals. The chain besides changes up its seafood offerings based on what ’ s available at certain times of the year and in particular regions .

✓ Simply Grilled Rainbow Trout

At 490 calories, 22g fatty, 4.5g saturated fat, < 1g carbohydrates, 67g protein, and 170mg sodium, the simply broiled rainbow trout classical serve is easily the most alimentary on the menu. As one of the lowest-sodium dishes on the menu, you can add in vegetable sides to further boost the nutrient content . If you go for broiled, baked, or grilled dishes — like this alimentary dish — and invalidate battered and fried versions, most pisces options at Red Lobster can make a alimentary meal. In summation to being lower in calories and fat than early protein sources, fish is besides a source of key vitamins and minerals, healthy fats, and amino acids .

✗ Fish & Chips

The fish and chips serve at Red Lobster contains 1,230 calories, 65g fat, 8g saturated fatty, 117g carbohydrates, 46g protein, and 2,910mg sodium. Whichever pisces you choose, avoid the “ endless ” choice that ‘s available at lunchtime or during glad hour. When you ‘re constantly adding more food to your plate, it ‘s easy to lose track of a single serve .

Make any fish option healthy by asking for it to be prepared with limited butter or oil. Better even, skip the butter and choose for the cocktail sauce alternatively, which provides equitable 45 calories per serving.

Feasts

The Red Lobster feasts include multiple protein mains equally well as two sides, and these packed plates can easily deliver a daily consumption of calories, fatten, and sodium all in one cup of tea .

✓ CYO – Broiled Bay Scallops & 7-oz. Wood-Grilled sirloin

bolshevik Lobster allows for a Create Your Own ( CYO ) fete option, where visitors can choose any two proteins and two sides to fit their specific needs. For a alimentary choice, order the broiled bay scallops and 7-ounce wood-grilled sirloin for 540 calories, 19g fatten, 8g saturated fat, 22g carbohydrates, 72g protein, and 2,740mg sodium. This surf-and-turf combination delivers a healthy sum of protein, but keep in mind these nutritional values are for the proteins only.

✗ Admiral ’ s Feast

With french-fry runt, scallops, clam strips, and whitefish, the Admiral ‘s Feast has 1,570 calories, 94g fat, 9g saturated fat, 121g carbohydrates, 60g protein, and 4,610mg sodium. For smaller portions of shrimp and lobster, look to the Kid ’ south Menu and choose grilled or baked dishes, rather than deep electrocute options.  

Sides & Additions

loss Lobster offers a typical rate of sides, such as biscuits, baked or mashed potatoes, veggies like broccoli and asparagus, ampere well as coleslaw and french fries. other extras like butter and sauces, can besides add well over 100 calories to your meal .

✓ Broccoli

Add a side of broccoli to your dishes for an extra 40 calories, 0g fat, 0g saturated fat, 8g carbohydrates, 3g protein, and 270mg sodium. This low-calorie side not alone has no fat and minimal carbohydrates, but besides delivers heart health benefits, all in one serve .

✗ Loaded Baked Potato

The load baked potato at Red Lobster contains 520 calories, 26g fatty, 12g saturated fat, 57g carbohydrates, 17g protein, and 2,170mg sodium. even relatively healthy dishes like steamed veggies and a small share of fish can become a high-calorie meal if you aren ’ thyroxine mindful of extras .

For case, a side serve of 100 % Pure Melted Butter adds 300 calories and 33 grams of fat to your meal. Tartar sauce, a traditional accompaniment to many seafood dishes, adds 210 calories and 19 grams of fat .

To add season to a serve without heaping on extra calories, try low-carb condiments like Pico de Gallo. Sour cream is a lower-fat top than butter for a broil potato and cocktail sauce is a bang-up meet for shrimp.

Kids

The Red Lobster kids menu features smaller portions of some of the chain ‘s most democratic and darling dishes, including the lobster fag end, runt, fish, and chicken tenders. Opt for this menu to enjoy the restaurant ‘s signature dishes in a fitter plate .

✓ Garlic-Grilled runt

The garlic-grilled shrimp kids meal comes with 80 calories, 3.5g fat, 0.5g saturated fat, < 1g carbohydrates, 11g protein, and 580mg sodium. Add a side of broccoli, green beans, or coleslaw to round out the meal with extra vegetables and fiber.

✗ Chicken Tenders

The kids-menu chicken tenders meal provides 620 calories, 45g fatness, 5g saturated fatty, 28g carbohydrates, 24g protein, and 1,490mg sodium. Since this dish is already high in sodium regulate, make certain to choose a low-sodium english like coleslaw, park beans, or side house salad.

Desserts

In terms of options, sweets make up a relatively small corner of Red Lobster ’ s large menu. Though there are only a few to choose from, desserts are among the highest in carbs and carbohydrate items at Red Lobster .

✓ Key Lime Pie

The key calcium hydroxide pie dessert brings 500 calories, 21g fat, 10g saturated fatty, 70g carbohydrates, 10g protein, and 190mg sodium. With an extra 55g of carbohydrate, it ‘s the lowest-calorie odoriferous choice on the menu .

✗ Brownie Overboard

The brownie overboard, on the other hand, has 1,020 calories, 57g fatten, 29g saturated adipose tissue, 121g carbohydrates, 13g protein, and 360mg sodium. Consider looking to the kid ’ sulfur menu for a smaller helping of a sweet treat to help keep the calorie count of your meal lower .

If you ’ ra looking for something slightly dulcet to top off your meal, a side of naturally-sweet fruit from the kid ’ s menu can be a healthier option. While they ’ re however a sugary option, you ’ ll besides find kid-sized yield smoothies, coolers, and slushies for under 200 calories .

Beverages

Water is always the healthiest drink to accompany a meal, whether you ’ re dining out or at home. At Red Lobster you ’ ll have your choice of respective other beverages, like hot coffee or tea, that won ’ thyroxine add calories or carbs to your meal .

✓ Iced Tea

While water is constantly a alimentary choice, for a season beverage, reach for the ice tea, which has 0 calories, 0g fat, 0g saturated fat, 1g carbohydrates, 0g protein, and 15g sodium. It ‘s best to stay away from the pop options as even diet fountain sodium carbonate wear ’ t have calories or carbs, but they can be sources of artificial sweeteners or preservatives like aspartame, which you may want to avoid.

✗ Peach Fruit Smoothie

The peach yield smoothie at Red Lobster contains 470 calories, 6g fat, 3.5g saturated fatty, 96g carbohydrates, 7g protein, and 240mg sodium. As with many early free-and-easy dine establishments, Red Lobster besides has a entire cake menu of alcoholic drinks. If you choose to imbibe, make sure to factor in the calorie and carb count of your cocktail when you ’ ra planning your meal.

Diet-Specific Options

crimson Lobster has meal options for gluten-free, low-carb, diabetes-friendly, low-fat, low-sodium, vegetarian, and vegan diets, but does not have low-FODMAP meals .

Gluten-free

  • Shrimp Cocktail
  • Surf’s Up Sundae
  • Chesapeake Corn
  • Half-Shell Oysters
  • Baked Potato with Butter

crimson Lobster doesn ’ t have any specific gluten-free options, but there are items on the menu that are n’t made using gluten or pale yellow .

however, because all the meals are prepared in the same kitchen it ‘s possible your meal will come into contact with gluten or wheat-containing ingredients during the storage, homework, or cooking procedure .

If you need to avoid gluten or have Celiac disease, it ’ sulfur constantly best to exercise caution when dining out .

Low-carb

  • Soy-Ginger Salmon
  • Garlic Shrimp Scampi
  • Steamed Maine Lobster
  • Fresh Wood-Grilled Tilapia
  • Wild-Caught Snow Crab Legs

To put together a low-carb meal, choose for the soy-ginger salmon, which will besides kernel health and mood-boosting benefits thanks to the fish .

Diabetes-Friendly

  • Maine Lobster Tail
  • Classic Caesar Salad
  • Buffalo Chicken Wings
  • Wood-Grilled Sirloin Steak
  • Yucatan Shrimp Tasting Plate

Choose the authoritative caesar salad or the Maine lobster tail — each of which are lower in sodium than the alternatives — to keep your meal diabetes-friendly .

Low-fat

  • Walt’s Shrimp
  • Seafood Gumbo (Cup)
  • Maple-Glazed Chicken
  • Tuna Poke Tasting Plate
  • Oven-Broiled Bay Scallops

Stick to a low-fat diet while at Red Lobster by ordering the oven-broiled alcove scallops. Choosing the oven-baked seafood smasher besides saves on calorie and fat thanks to the cook method acting .

Low-sodium

  • Rainbow Trout
  • Stuffed Mushrooms
  • Wood-Grilled Shrimp Skewers
  • Over-Broiled Wild-Caught Flounder
  • Petite Chilled Lobster & Shrimp Roll

Keep your meal low-sodium by ordering the simply grill rainbow trout, which is besides the most alimentary option on the menu .

vegetarian

  • Mashed Potatoes
  • Cheddar Bay Biscuits
  • French Fries, Mozzarella Sticks
  • Langostino Lobster Pizza (no meat)
  • Linguini Pasta with Alfredo Sauce (no meat)

With a menu that ’ s based on pisces, you won ’ t find many vegetarian-friendly dishes at Red Lobster. Since the chain besides uses many other animal products, like poultry and dairy, to create meals, some meat-free dishes prepared in a shared kitchen may not work for you, depending on the type of vegetarian diet you follow .

For fully vegetarian meal, ordering the linguine pasta with Alfredo sauce. just be certain to ask for no kernel .

Vegan

  • Rice Pilaf
  • Dragon Broccoli
  • Kid’s Menu Side of Fruit
  • Garden Salad (no croutons) with Champagne Vinaigrette
  • Baked Potato (no butter) with Pico de Gallo or Pineapple Relish

You may be able to create some vegan dishes from choices across the menu equally well as some clever substitutions and modifications. Order the garden salad with a broil potato side for a vegetable- and carbohydrate-filling meal.

Food Allergies and Safety

by and large, Red Lobster can accommodate diners who have a milk, egg, soy sauce, gluten, sulfite, tree nut, peanut and MSG allergy, but those with a shellfish or fish allergy should be careful while dining at the restaurant .

If you have a food allergy, Red Lobster provides information about common food allergens stage on its menu on its web site. You can flush use Red Lobster ’ s Food Allergy Wizard to search the menu for the likely of cross-contamination of allergens .

As the web site notes, this can be specially authoritative if you are allergic to fish or shellfish, as you may be allergic to more than one type. You can search the menu for unlike types of pisces, a well as screen mollusk by crustaceous or and molluscan .

red Lobster reminds diners that because all menu items are prepared in shared kitchen space, cross-contamination of allergens is possible. therefore, the chain can not guarantee your meal will be wholly free from a specific allergen .

If you have a food allergy, always let your server know when you give them your order .

A Word From Verywell

red Lobster ’ s menu gives you a wide rate of seafood, chicken, steak, and salad choices—which besides range widely in nutrition. Eating alimentary meals at Red Lobster is potential if you are mindful of parcel sizes and the nutritional constitution and benefits of each meal. The best way to plan a healthy meal is to use Red Lobster ’ s on-line nutriment tools to find items on the menu that best courtship your tastes and dietary needs .

source : https://nutritionline.net
Category : Healthy