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 contain 1,650 calories, and popular pasta entrees like Shrimp Linguini Alfredo include roughly 1,170 calories. Those looking for healthier choices can select the Oven-Broiled Bay Scallops or the Wild-Caught Flounder Plate, which are noticeably lighter at around 50 and 420 calories, respectively. Red Lobster nutrition facts emphasize this variety, making it simpler for diners to make selections according to their dietary goals and lifestyle.
Seafood itself is naturally rich in protein and omega-3 heart-healthy fats, but how it is cooked matters greatly. Grilled or broiled items are generally far lower in calories and fat than fried varieties. For example, a fried “Create Your Own Feast” platter could total up to nearly 3,600 calories and several days’ worth of sodium. Fortunately, Red Lobster’s online nutrition calculator allows visitors to customize their orders to remain on track with their wellness objectives. Here’s a summary of some of Red Lobster’s most well-known dishes and their nutritional breakdown:
| 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 alternate sides, the nutrition may differ.
Red Lobster Menu Nutrition
Red Lobster menu provides something for everyone, whether you’re craving a rich, indulgent feast or something lighter and more mindful. Some of their signature entrées, like the Admiral’s Feast, can reach as high as 1,650 calories, while comforting pasta classics like the Shrimp Linguini Alfredo average around 1,170 calories. Conversely, if you’re choosing a lighter option, meals like the Oven-Broiled Bay Scallops or the Wild-Caught Flounder Plate are much easier on the calorie intake, offering around 50 to 420 calories.
Seafood is naturally rich in high-quality protein and heart-healthy omega-3 fatty acids, but the way it is prepared determines much of its nutritional value. Grilled and broiled dishes are usually far lower in calories than fried choices, which can add a significant amount of extra calories and sodium very quickly. A fried “Create Your Own Feast” combo, for example, could total an astonishing 3,600 calories along with four days’ worth of sodium.
To help make smarter choices easier, Red Lobster also offers an interactive nutrition tool. This allows guests to build meals that match their nutritional goals and health needs — without sacrificing the flavors they love. Below is the full table for the 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 has around 160 calories, 10g of fat, 380mg sodium, and 16g carbohydrates. These biscuits are a delicious addition to any meal but should be eaten in moderation, especially for those keeping an eye on sodium or fat levels.
2. How much is Red Lobster’s Admiral’s Feast?
The Admiral’s Feast is one of the highest-calorie dishes on the menu, with nearly 1,650 calories. It features a generous mix of fried seafood, making it indulgent and filling.
3. Does Red Lobster have an online nutrition menu?
Yes, Red Lobster offers a comprehensive online nutrition guide on its website. Guests can review calorie counts, ingredients, and allergen details to make informed choices before visiting.
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 choices on the Red Lobster menu include the Oven-Broiled Bay Scallops at 50 calories and the Wood-Grilled Sea Scallops at 80 calories. These meals are lighter in fat and sodium, making them smart options for health-focused diners.
6. Is Red Lobster nutrition available in a downloadable PDF?
Although Red Lobster no longer provides a downloadable PDF, all current nutritional details are available through their digital nutrition tool. This feature covers calorie, fat, sodium, and allergen information.
7. How many calories are in Red Lobster’s Shrimp Linguini Alfredo?
The Shrimp Linguini Alfredo has roughly 1,170 calories. When ordered as part of a meal combo, the calorie total may vary depending on the added dishes.
8. How much sodium is in Red Lobster entrees?
Sodium levels in Red Lobster entrees can be significantly high. For example, the Admiral’s Feast packs nearly 3,000mg of sodium, which is higher than the daily recommended limit for many 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.