Red Lobster Nutrition: Red Lobster has an extensive variety of menu options ranging from rich, indulgent options to healthy, light choices. Signature items such as the Admiral’s Feast have 1,650 calories, and top-selling pasta dishes like Shrimp Linguini Alfredo have approximately 1,170 calories. Those seeking healthier options can choose the Oven-Broiled Bay Scallops or the Wild-Caught Flounder Dinner, which are significantly lighter at around 50 and 420 calories, respectively. Red Lobster nutrition information highlights this variety, making it easier for clients to make choices according to their dietary needs and lifestyle.
Seafood in itself is inherently high in protein and omega-3 heart-healthy fats, but what it is cooked in matters significantly. Grilled or broiled foods are typically much lower in calories and fat than fried ones. For example, a fried “Create Your Own Feast” combo could add up to a whopping 3,600 calories and several days’ worth of sodium. Thankfully, Red Lobster’s online nutrition tool helps guests customize their meals to stay on track with their health goals.
Here’s a summary of some of Red Lobster most popular dishes and their nutritional information:
| Menu Item | Calories | Total Fat (g) | Sodium (mg) |
|---|---|---|---|
| Bar Harbor Lobster Bake | 1,250 | 53 | 2,500 |
| Lobster & Shrimp Linguini | 1,090 | 38 | 2,310 |
| Grilled Lobster, Shrimp & Salmon | 890 | 52 | 290 |
| Live Maine Lobster | 800 | 26 | 2,580 |
| Admiral's Feast | 1,650 | 87 | 3,000 |
| Shrimp Linguini Alfredo (CYOF) | 580 | 30 | 1,200 |
| Wood-Grilled Sea Scallops | 80 | 1 | 60 |
| Oven-Broiled Bay Scallops | 50 | 1 | 60 |
Note: These figures include typical sides and sauces. If you choose alternative sides, the nutrition may vary.
Red Lobster Menu Nutrition
Red Lobster’s menu offers something for everyone, whether you’re in the mood for a rich, indulgent feast or something lighter and more health-conscious. Some of their popular dishes, like the Admiral’s Feast, can run as high as 1,650 calories, while comforting pasta favorites like the Shrimp Linguini Alfredo clock in around 1,170 calories. On the other hand, if you’re aiming for a lighter meal, options like the Oven-Broiled Bay Scallops or the Wild-Caught Flounder Dinner are much gentler on the calorie count, offering around 50 to 420 calories.
Seafood inherently is full of high-quality protein and heart-healthy omega-3 fatty acids, but what is done to cook the dish determines a great deal of its nutritional content. Grilled and broiled dishes tend to be much lower in terms of calories than fried options, which have the ability to add a lot of extra calories and sodium very quickly. A fried “Create Your Own Feast” combination, for instance, could ring up at an astonishing 3,600 calories along with four days’ worth of sodium.
To make better choices a little simpler, Red Lobster also provides an interactive nutrition feature. This enables guests to craft meals that are tailored to fit their nutritional needs and health objectives — without giving up the flavors they enjoy. Below is the complete table for nutrition menu :
| Lobsterfest | Calories | Calories from Fat | Total Fat (g) | Saturated Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Dietary Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Lobsterfest, Bar Harbor Lobster Bake[more info] | 1,020 | 470 | 53 | 13 | 1 | 310 | 2,500 | 78 | 7 | 4 | 54 |
| Lobsterfest, Create Your Own Lobster Lover's Dream Caribbean Rock Lobster Tail[more info] | 480 | 370 | 41 | 22 | 0 | 220 | 1,130 | 2 | 1 | 0 | 27 |
| Lobsterfest, Create Your Own Lobster Lover's Dream Garlic Butter Lobster Tail[more info] | 330 | 240 | 27 | 10 | 1 | 140 | 770 | 8 | 1 | 0 | 14 |
| Lobsterfest, Create Your Own Lobster Lover's Dream Lobster & Shrimp Linguini[more info] | 970 | 550 | 62 | 32 | 2 | 250 | 2,550 | 64 | 5 | 3 | 43 |
| Lobsterfest, Create Your Own Lobster Lover's Dream Lobster Mac & Cheese[more info] | 630 | 270 | 30 | 19 | 1 | 190 | 1,680 | 48 | 1 | 4 | 41 |
| Lobsterfest, Create Your Own Lobster Lover's Dream Maine Lobster Tail[more info] | 420 | 330 | 37 | 22 | 0 | 190 | 1,020 | 0 | 0 | 0 | 14 |
| Lobsterfest, Grilled Lobster, Shrimp & Salmon | 1,180 | 680 | 76 | 20 | 1 | 390 | 2,830 | 47 | 2 | 2 | 76 |
| Lobsterfest, Live Maine Lobster | 440 | 310 | 34 | 21 | 0 | 290 | 290 | 0 | 0 | 0 | 33 |
| Lobsterfest, Lobster & Shrimp Linguini | 1,100 | 480 | 54 | 15 | 1 | 230 | 2,580 | 101 | 5 | 34 | 54 |
| Lobsterfest, Lobster-Topped Baked Potato | 450 | 160 | 18 | 6 | 0 | 80 | 2,310 | 59 | 6 | 4 | 18 |
| Lobsterfest, Lobster Bisque (Bowl) | 630 | 470 | 52 | 15 | 1 | 110 | 1,600 | 27 | 0 | 9 | 11 |
| Lobsterfest, Lobster Bisque (Cup) | 310 | 230 | 26 | 8 | 0 | 50 | 800 | 13 | 0 | 4 | 6 |
| Lobsterfest, Lobster Dip | 890 | 320 | 35 | 15 | 1 | 130 | 1,910 | 82 | 9 | 7 | 30 |
| Lobsterfest, Lobster Flatbread | 800 | 340 | 38 | 14 | 2 | 110 | 2,310 | 77 | 5 | 8 | 39 |
| Lobsterfest, Lobster Pappardelle Pasta | 1,090 | 680 | 76 | 38 | 2 | 370 | 1,970 | 60 | 4 | 7 | 45 |
| Lobsterfest, Lobster Roll with Chesapeake Fries | 1,560 | 820 | 92 | 46 | 0 | 320 | 3,250 | 137 | 10 | 28 | 45 |
| Lobsterfest, Roasted Asparagus | 100 | 70 | 8 | 5 | 0 | 20 | 410 | 7 | 3 | 3 | 3 |
| Lobsterfest, Surf & Turf, Maine Lobster Tail & 6 oz Filet Mignon | 680 | 490 | 54 | 27 | 1 | 280 | 1,590 | 2 | 1 | 1 | 47 |
| Lobsterfest, Surf & Turf, Maine Lobster Tail & 7 oz Sirloin | 740 | 500 | 56 | 26 | 1 | 330 | 1,720 | 1 | 1 | 0 | 59 |
| Lobsterfest, Surf & Turf Maine Tail & 12 oz New York Strip | 1,110 | 790 | 88 | 40 | 3 | 380 | 4,440 | 2 | 1 | 0 | 78 |
| Starters | Calories | Calories from Fat | Total Fat (g) | Saturated Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Dietary Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Bacon Wrapped Sea Scallops (4 scallops)[more info] | 450 | 330 | 37 | 8 | 0 | 70 | 1,400 | 9 | 1 | 6 | 23 |
| Bacon Wrapped Sea Scallops (6 scallops)[more info] | 620 | 460 | 52 | 12 | 1 | 100 | 1,920 | 9 | 1 | 6 | 34 |
| Black Tiger Shrimp Cocktail[more info] | 180 | 30 | 4 | 1 | 0 | 260 | 1,180 | 10 | 1 | 9 | 23 |
| Calamari, Crispy Dragon[more info] | 1,030 | 580 | 66 | 7 | 0 | 680 | 1,750 | 60 | 2 | 21 | 48 |
| Calamari, Hand-Breaded[more info] | 1,000 | 620 | 70 | 0 | 0 | 680 | 2,070 | 44 | 1 | 5 | 47 |
| Crab Queso[more info] | 930 | 500 | 56 | 21 | 1 | 120 | 2,140 | 76 | 9 | 5 | 30 |
| Crispy Dragon Shrimp[more info] | 1,010 | 640 | 72 | 9 | 0 | 200 | 2,010 | 67 | 4 | 22 | 25 |
| Lobster Dip[more info] | 890 | 320 | 35 | 15 | 1 | 130 | 1,910 | 82 | 9 | 7 | 30 |
Red Lobster Menu Nutrition Facts
Red Lobster’s offerings revolve around seafood, which by nature is full of good-for-you ingredients such as protein and heart-healthy omega-3 fatty acids. But as everywhere else, the way it’s prepared — grilled, broiled, steamed, or fried — makes all the difference when it comes to nutrition.
Calories
The calorie count at Red Lobster can fluctuate pretty wildly. On the low end, light options such as the Oven-Broiled Bay Scallops are approximately 50 calories per serving. However, if you have your heart set on something richer, such as the Admiral’s Feast, you may be looking at over 1,600 calories. Some of the fried combo meals even reach a whopping 3,600 calories when you include side items and sauces.
Protein Power
If you’re aiming for a high-protein meal, you’re in luck. Grilled salmon, shrimp, and other seafood options deliver around 20 to 40 grams of protein per serving — perfect for staying full and fueling your body.
Fats and Cholesterol
Grilled and broiled seafood are generally lower in fat, but if you’re having fried foods or creamy pasta meals such as Shrimp Linguini Alfredo, the fat and saturated fat content can escalate very rapidly. Of course, seafood such as lobster and shrimp are quite low in fat until they’re prepared with heavy ingredients.
Sodium Watch
One thing to be careful of at Red Lobster is the sodium. Some dishes, particularly fried platters or saucy ones, can creep in a lot of salt — in some cases, twice the recommended daily amount in one sitting.
Carbs and Sugars
Seafood is quite low in carbs by itself, but with breading, pasta, or added sides such as their infamous Cheddar Bay Biscuits (which are roughly 160 calories per serving), the carbs can quickly add up.
Better Options
If you’re trying to eat lighter, Red Lobster has plenty of smart choices. Think wood-grilled seafood, fresh vegetable sides, and simple salads. Grilled shrimp skewers and broiled fish are especially good picks for a satisfying but lighter meal.
Red Lobster Nutrition Information
Red Lobster Nutrition Information provides information about it’s menu items that are available on their website. There are a number of dishes that are available, for example, a steamed 1 1/4 lb Maine Lobster is roughly around 440 calories and around 34 g of fat without any additional butter, whereas, the Lobster Linguini can be over 1200 calories and have around 69g fat. The Cheddar Bay Biscuits are approximately 150 calories each. There are multiple items that are rich in sodium. Some of the healthier choices include grilled, broiled or steamed seafood with sides like broccoli or sauces.
Nutrition in Red Lobster Biscuits
Red Lobster’s Cheddar Bay Biscuits are legendary — warm, cheesy, buttery, and with just the right touch of garlic. They’re the kind of side dish that feels almost impossible to resist. But if you’re keeping an eye on your nutrition, it’s good to know exactly what you’re getting with each biscuit.
Nutrition in One Cheddar Bay Biscuit
Shows calories, fat, sodium, and other basics for one biscuit — useful for portion control.
| Nutrient | Amount |
|---|---|
| Calories | 160 |
| Total Fat | 10g |
| Saturated Fat | 4.5g |
| Cholesterol | 5mg |
| Sodium | 380mg |
| Carbohydrates | 16g |
| Protein | 3g |
While one biscuit won’t derail your meal, they are fairly high in saturated fat and sodium, so it’s a good idea to enjoy them in moderation — especially if you’re trying to manage your salt or fat intake.
If you use Red Lobster’s Cheddar Bay Biscuit mix to make them at home, the amounts are a tad lower per biscuit: roughly 140 calories, 6g fat, and 390mg of sodium. And because you’re making them at home, you can also adjust the recipe — say, using low-fat cheese or whole-grain flour to healthify them without sacrificing that great flavor.
Red Lobster Nutrition Calculator
Red Lobster’s Nutrition Calculator is a very useful feature that can be accessed on their site. It allows you to see the nutritional information for each of their menu items, from calories and fat content to sodium and beyond. It’s a great tool for anyone who wants to make better choices or monitor their diet.
What You Can Do with the Nutrition Calculator
- Get Full Nutritional Information: For every item on Red Lobster’s menu.
- Check for Allergens: View allergen information for every meal.
- Customize Your Meal: Substitute sides or sauces and see the changes.
- Compare Items: Evaluate meals side by side before ordering.
How to use Red Lobster Nutrition Calculator
- Visit the Tool: Go to the Red Lobster Nutrition Tools webpage.
- Select Your Dishes: Scroll through and select items.
- Make Changes: Modify sides or sauces.
- View Info: Get the nutritional breakdown instantly.
Example – Admiral’s Feast
Suppose you’re looking at the Admiral’s Feast, which includes shrimp, flounder, clam strips, and scallops. With the calculator, you can assess how adding sauces and sides impacts the meal’s total calories, fat, sodium, and more.
Red Lobster Nutrition Calculator
To simplify the process of tracking and managing what you eat at Red Lobster, you can use their interactive nutrition tool online.
Access the tool here: Red Lobster Nutrition Tool
With this tool, you can:
- View nutrition for all menu items
- Customize meals
- See allergen info
- Compare dishes side by side
Frequently Asked Questions
1. What is the nutrition information for Red Lobster Cheddar Bay Biscuits?
Each Cheddar Bay Biscuit contains approximately 160 calories, 10g of fat, 380mg of sodium, and 16g of carbohydrates. These biscuits are a flavorful addition to any meal but should be enjoyed in moderation, especially for those watching their sodium or fat intake.
2. How much is Red Lobster’s Admiral’s Feast?
The Admiral’s Feast is one of the most calorie-dense items on the menu, containing about 1,650 calories. It includes a generous serving of fried seafood, making it a hearty but indulgent option.
3. Does Red Lobster have an online nutrition menu?
Yes, Red Lobster offers a comprehensive online Nutrition Calculator on their website. This tool allows you to view full nutrition facts and customize meals to suit your dietary preferences and health goals.
4. Are Red Lobster biscuits high in sodium?
Yes, each Cheddar Bay Biscuit has about 380mg of sodium. Eating multiple biscuits can cause your sodium intake to rise quickly, so it’s best to enjoy them in moderation if you’re watching your salt levels.
5. What are Red Lobster’s healthiest menu items?
Some of the healthiest options on the Red Lobster menu include the Oven-Broiled Bay Scallops at 50 calories and the Wood-Grilled Sea Scallops at 80 calories. These dishes are lower in fat and sodium, making them great picks for health-conscious diners.
6. Is Red Lobster nutrition available in a downloadable PDF?
While Red Lobster no longer provides a downloadable PDF, all up-to-date nutritional information is accessible through their online nutrition tool. This feature includes calorie, fat, sodium, and allergen details.
7. How many calories are in Red Lobster’s Shrimp Linguini Alfredo?
The Shrimp Linguini Alfredo contains around 1,170 calories. If ordered as part of a combo, the calorie count may vary depending on the additional items included.
8. How much sodium is in Red Lobster entrees?
Sodium content in Red Lobster meals can be quite high. For example, the Admiral’s Feast contains up to 3,000mg of sodium, which is more than the daily recommended limit for most adults.
9. Are Red Lobster seafood offerings high in protein?
Yes, Red Lobster’s grilled seafood options such as salmon or shrimp typically provide between 20 to 40 grams of protein per serving, making them excellent sources of lean protein.
10. Is the Red Lobster Biscuit Mix made at home healthier?
Slightly. Biscuits made from the at-home Cheddar Bay Biscuit Mix are about 140 calories each with 6g of fat. Additionally, you can adjust the recipe by using reduced-fat cheese or whole-grain flour to create a healthier version without sacrificing flavor.