How to Use the Red Lobster Calorie Calculator
- Search or filter the menu by dish name, category (Lunch Menu, Seafood Boils, Kids, Desserts & Beverages and more) or sort by calories and price.
- Add each dish you plan to order. Use the plus and minus buttons for quantity, for example two Cheddar Bay Biscuits portions or a shared appetizer.
- Read your plate: total calories with the share of a 2,000-calorie day, estimated price, and protein, carbs, fat and sodium against FDA daily values.
- Check allergens for the dishes you picked, then copy the summary to share or save it.
The calculator adds up numbers from each dish page on this guide. If a dish has no published value for a nutrient, the total shows a plus sign so you know it is a minimum, not a full count.
Lowest-Calorie Red Lobster Menu Items (Full Nutrition Data)
These dishes have complete calorie, protein, carb, fat and sodium figures in this guide. Calories shown are per serving as listed on each dish page.
| Dish | Calories | Protein | Carbs | Sodium | Price |
|---|---|---|---|---|---|
| 6 Oz. Filet Mignon | 390 | 40 g | 14 g | 720 mg | $33.99 |
| Seasoned Sirloin Steak (7 oz) | 430 | 42 g | 14 g | 760 mg | $21.99 |
| Whole Steamed Maine Lobster (1.25 lb) | 440 | 56 g | 2 g | 980 mg | $34.99 |
| Seafood-Stuffed Mushroom Caps | 510 | 18 g | 24 g | 890 mg | $10.49 |
| Garlic Butter Mussels | 590 | 32 g | 18 g | 1,420 mg | $13.99 |
| Parmesan-Crusted Chicken | 610 | 48 g | 22 g | 980 mg | $23.99 |
| Garlic Butter Shrimp Scampi | 650 | 36 g | 52 g | 1,340 mg | $19.49 |
| Grilled Atlantic Salmon | 660 | 46 g | 20 g | 890 mg | $25.49 |
Lighter starters and sides with calories only: New England Clam Chowder (cup) 240, Lobster Bisque (cup) 340, Caesar Side Salad 360 and the Kids Grilled Shrimp Skewer 250.
Low-Carb and High-Protein Picks
For a low-carb or keto-style order, the Snow Crab Leg Cluster (1 g carbs, 58 g protein) and the Whole Steamed Maine Lobster (2 g carbs, 56 g protein) have the lowest carb counts in the data. The Filet Mignon and Sirloin both sit at 14 g carbs with 40 g or more of protein.
For the most protein, the Ultimate Surf & Turf Feast leads with 64 g, followed by Snow Crab (58 g) and Maine Lobster (56 g). Parmesan-Crusted Chicken offers 48 g of protein for 610 calories. Side choices change the totals, so add them in the calculator.
Highest-Calorie Items to Plan Around
- Admiral’s Family Platter (serves 4): 5,590 calories for the whole platter
- Family Seafood Boil Bundle (serves 4): 3,600 calories
- Sailor’s Seafood Boil: 2,600 calories
- Crunchy Popcorn Shrimp Platter: 2,490 calories
- Cajun Garlic Butter Boil Bag: 2,100 calories
- One Dozen Cheddar Bay Biscuits: 1,940 calories
Family platters and bundles are made for sharing, so divide the total by the number of people. By this guide’s data a half dozen Cheddar Bay Biscuits is 970 calories, roughly 162 per biscuit.
Sodium, Allergens and Special Diets
Sodium. The FDA daily value is 2,300 mg. The Snow Crab Leg Cluster lists 2,100 mg, about 91% of that, and the Ultimate Surf & Turf Feast (1,740 mg), Hand-Battered Fish & Chips (1,720 mg) and Crispy Mozzarella Bites (1,650 mg) are also high. Soups, sauces and butter add more.
Allergens. Red Lobster menus are built around fish and crustacean shellfish, two of the FDA’s major food allergens. Others include milk, eggs, wheat, tree nuts, peanuts, soybeans and sesame. Shared fryers and kitchen surfaces mean cross-contact is possible, so people with a serious allergy should tell the server and confirm with the restaurant. Allergen data in this guide is incomplete for some dishes.
Gluten-free, low-sodium and weight-loss goals. This calculator does not label dishes gluten-free or diabetic-friendly. Use the macro and sodium bars to compare plates, and ask the restaurant about substitutions such as steamed vegetables instead of fries.
Example Lighter Plates
- Maine Lobster + Caesar Side Salad: 800 calories, $40.98. Protein 56 g, carbs 2 g and sodium 980 mg cover the lobster only, as the salad has no macro data.
- Clam Chowder (cup) + Grilled Atlantic Salmon: 900 calories, $35.48, with 46 g protein from the salmon. Chowder macros are not available.
- Sirloin + Lobster Bisque (cup): 770 calories, $31.98.
- Shrimp Scampi + Clam Chowder (cup) + Vanilla Bean Cheesecake: 1,570 calories, $37.97, about 79% of a 2,000-calorie day.
How Accurate Is This Calculator?
Figures come from the dish pages of this independent guide, which are collected from Red Lobster’s published nutrition information and menu. Portions vary by restaurant, and custom orders, sauces and substitutions change the numbers. The calculator covers 63 dishes. It does not include saturated fat, sugar or Weight Watchers points. Where a value is missing it is never estimated; totals are flagged instead. For the official figures, check Red Lobster’s own nutrition guide. See the full Red Lobster nutrition guide for more.
Prices and menus change, so confirm before you order. Last reviewed October 2026.
Red Lobster Calorie Calculator FAQs
How many calories are in a typical Red Lobster meal?
It depends on the order. Among dishes with full data, entrees range from 390 calories (6 Oz. Filet Mignon) to over 1,000 for pasta and feast plates, and a platter for four reaches 5,590. Add sides, biscuits and drinks with the calculator for your own total.
What is the lowest-calorie item at Red Lobster?
Among entrees with complete data, the 6 Oz. Filet Mignon at 390 calories. Smaller items such as the New England Clam Chowder cup (240) and the Kids Grilled Shrimp Skewer (250) are lower, but they are side or kids portions.
How much protein is in a Red Lobster lobster or crab dish?
The Whole Steamed Maine Lobster lists 56 g of protein and the Snow Crab Leg Cluster 58 g. Butter and sides are not included unless you add them.
Does the calculator show allergens?
Yes, when a dish page lists them. Data is not complete for every dish, and cross-contact is possible, so always confirm with the restaurant if you have a food allergy.
Are Cheddar Bay Biscuits included?
Yes. Search “biscuits” to add a half dozen (970 calories) or a dozen (1,940 calories).
Is this the official Red Lobster calculator?
No. It is an independent guide and is not affiliated with Red Lobster. Official nutrition information is available from Red Lobster.