Sit-down · Seafood

The healthiest orders at Red Lobster

17 Red Lobster meals ranked by protein, calories, and where the numbers come from. Pick the one that fits your day.

Nutrition checked September 25, 2026 · Numbers: all 17 published · Red Lobster’s nutrition page

Top pick

Grilled Atlantic Salmon

A salmon fillet grilled plain and served without a side choice.

Entrées · $23.99 typical price · Published

510calories · 9.2 g protein per 100 cal

47 gProtein

1 gCarbs

34 gFat

Best pick under every calorie limit

The most protein you can get at Red Lobster under each limit.

UNDER 400 CALSirloin Steak (7 oz.)320 cal · 46 g protein UNDER 500 CALSirloin Steak (7 oz.)320 cal · 46 g protein UNDER 600 CALGrilled Atlantic Salmon510 cal · 47 g protein UNDER 700 CALGrilled Atlantic Salmon510 cal · 47 g protein UNDER 800 CALSurf & Turf: Lobster Tail & Sirloin740 cal · 59 g protein

Most protein at Red Lobster

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Grilled Lobster, Shrimp & SalmonEntrées · $34.99 typical	1,180	76 g	47 g	76 g	6.4 g	Published
2	Sesame-Soy Salmon BowlSalads & Bowls · $21.99 typical	1,140	62 g	86 g	61 g	5.4 g	Published
3	Surf & Turf: Lobster Tail & SirloinEntrées · $34.99 typical	740	59 g	1 g	56 g	8.0 g	Published
4	Admiral's FeastEntrées · $26.99 typical	1,670	57 g	131 g	99 g	3.4 g	Published
5	Ultimate FeastEntrées · $32.49 typical	1,280	52 g	35 g	98 g	4.1 g	Published

Every Red Lobster dish we track

Best overall first. Sides and snacks come last.

#	Dish	Calories	Protein	Carbs	Fat	Protein / 100 cal	Source
1	Grilled Atlantic SalmonEntrées · $23.99 typical	510	47 g	1 g	34 g	9.2 g	Published
2	Snow Crab Legs (1 lb.) with Crispy PotatoesEntrées · $32.99 typical	610	42 g	55 g	26 g	6.9 g	Published
3	Parmesan-Crusted ChickenEntrées · $21.49 typical	650	47 g	34 g	35 g	7.2 g	Published
4	Sirloin Steak (7 oz.)Entrées · $24.99 typical	320	46 g	1 g	15 g	14.4 g	Published
5	Chicken Caesar Bowl with RiceSalads & Bowls · $18.99 typical	720	50 g	46 g	38 g	6.9 g	Published
6	Live Maine LobsterEntrées · $29.99 typical	440	33 g	0 g	34 g	7.5 g	Published
7	Surf & Turf: Lobster Tail & SirloinEntrées · $34.99 typical	740	59 g	1 g	56 g	8.0 g	Published
8	Filet Mignon (6 oz.)Entrées · $27.99 typical	260	34 g	1 g	14 g	13.1 g	Published
9	Shrimp Linguini Alfredo (Lighter Portion)Entrées · $19.99 typical	580	28 g	57 g	26 g	4.8 g	Published
10	Southwest Shrimp BowlSalads & Bowls · $19.99 typical	700	24 g	53 g	45 g	3.4 g	Published
11	Wild-Caught Crunch-Fried Flounder (Lighter Portion)Entrées · $19.99 typical	700	22 g	40 g	48 g	3.1 g	Published
12	Grilled ShrimpEntrées · $21.99 typical	250	16 g	29 g	7 g	6.4 g	Published
13	Sesame-Soy Salmon BowlSalads & Bowls · $21.99 typical	1,140	62 g	86 g	61 g	5.4 g	Published
14	Grilled Lobster, Shrimp & SalmonEntrées · $34.99 typical	1,180	76 g	47 g	76 g	6.4 g	Published
15	Admiral's FeastEntrées · $26.99 typical	1,670	57 g	131 g	99 g	3.4 g	Published
16	Walt's Favorite ShrimpEntrées · $21.49 typical	260	10 g	31 g	11 g	3.8 g	Published
17	Ultimate FeastEntrées · $32.49 typical	1,280	52 g	35 g	98 g	4.1 g	Published

Quick answers

What’s the healthiest order at Red Lobster?

Grilled Atlantic Salmon: 510 calories and 47 g of protein (9.2 g per 100 calories). It ranks first of the 17 Red Lobster meals we track for landing in a moderate calorie range with plenty of protein.

What has the most protein at Red Lobster?

Grilled Lobster, Shrimp & Salmon, with 76 g of protein for 1,180 calories. Next is Sesame-Soy Salmon Bowl (62 g, 1,140 cal).

What can I get at Red Lobster under 500 calories?

Sirloin Steak (7 oz.) (320 cal, 46 g protein), Filet Mignon (6 oz.) (260 cal, 34 g protein) and Live Maine Lobster (440 cal, 33 g protein).

How we rank and where the numbers come from

“Healthiest” here means the most protein inside a moderate calorie range. It’s the same formula as the app’s Fat-loss goal: 400–650 calories, a 40 g protein target, protein per calorie, fiber, and a small preference for better-sourced numbers. It doesn’t weigh sodium, sugar or allergens.

Every number carries a label. Published is the restaurant's own figure for that exact item. Calculated is added up from the restaurant's published ingredient values for a standard build, shown as a likely range. Estimated means no published figure exists, so it is estimated and always shown as a range. Tap a label to see its source.

Menus change and portions vary. My Fit Menu never verifies allergens, so confirm ingredients with the restaurant. Spotted a wrong number? Email support@myfitmenu.health.

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