Red Lobster Macros & Nutrition Guide
Seafood casual dining chain known for Cheddar Bay Biscuits, lobster, and fresh fish entrees.
Red Lobster Average Macros
Average macro breakdown across all 16 menu items at Red Lobster.
Top 5 Healthiest Orders
Wood-Grilled Salmon
Garden Salad (Side)
The Village Market, Red Lobster (per 100g)
Live Maine Lobster (steamed, 1.25 lb)
Vanilla Bean Cheesecake
Best for Protein
Highest protein options at Red Lobster — ideal for muscle building and macro tracking.
Bar Harbor Lobster Bake
Sailor's Platter (fried)
Live Maine Lobster (steamed, 1.25 lb)
Wood-Grilled Salmon
Garlic Shrimp Scampi
Under 400 Calories
Garden Salad (Side)
The Village Market, Red Lobster (per 100g)
Live Maine Lobster (steamed, 1.25 lb)
Cheddar Bay Biscuit (1)
Classic Caesar Salad (Side)
Skip These
The lowest-scoring items on the menu. Fine as an occasional treat, but not your best bet.
Garlic Shrimp Scampi
Cheddar bay biscuit mix (per 100g)
Bar Harbor Lobster Bake
Complete Macro Breakdown — All 16 Items
Full nutrition data for every item on the Red Lobster menu, sorted by Coach Score.
Wood-Grilled Salmon
Garden Salad (Side)
The Village Market, Red Lobster (per 100g)
Live Maine Lobster (steamed, 1.25 lb)
Vanilla Bean Cheesecake
red lobster rolls (per 100g)
Cheddar Bay Biscuit (1)
Sailor's Platter (fried)
Crunchy Popcorn Shrimp
Rosemary garlic parmesan biscuit baking mix (per 100g)
Bar Harbor Lobster Bake
Classic Caesar Salad (Side)
Broccoli (Side)
CHEDDAR BAY BISCUIT MIX (per 100g)
Cheddar bay biscuit mix (per 100g)
Garlic Shrimp Scampi
Frequently Asked Questions
What are the healthiest items at Red Lobster?
The top 5 healthiest items at Red Lobster by Coach Score are: Wood-Grilled Salmon (470 cal, 42g protein), Garden Salad (Side) (90 cal, 3g protein), The Village Market, Red Lobster (per 100g) (357 cal, 7g protein), Live Maine Lobster (steamed, 1.25 lb) (350 cal, 46g protein), Vanilla Bean Cheesecake (960 cal, 12g protein).
How many calories are in Red Lobster menu items?
Red Lobster menu items average 463 calories. The lowest calorie option is 45 calories.
What has the most protein at Red Lobster?
The highest protein items at Red Lobster are: Bar Harbor Lobster Bake (56g protein), Sailor's Platter (fried) (52g protein), Live Maine Lobster (steamed, 1.25 lb) (46g protein). The max protein item has 56g.
What are the macros at Red Lobster?
Average macros across Red Lobster's menu: 463 calories, 19g protein, 41g carbs, 25g fat.
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