Red Lobster Calories & Nutrition Guide | Shrimp, Lobster & Menu Facts

Red Lobster Calories are not all good either you live a healthy life or want to see what is on your plate. The American seafood restaurant chain is the place to go for shrimp platters, butter-drenched lobster tails, crunchy appetisers, and creamy bowls of pasta. Some are light lifts and high in protein others are heavy with calories. Seeing what you’re eating before making a decision can make all the difference, particularly if you are watching your daily intake.

In this guide, you’ll get the calorie information that isn’t available on our website for coconut shrimp, popcorn shrimp, garlic scampi, Caesar salad, lobster tails, snow crab legs, scallops, and pasta dishes. And some of their new menu items are LobsterChops and Dragon Teriyaki Lobster. We get into extras, add-ons, and dietary requirements too, so hopefully there’s something for every type of eater on our list. So we’re here to help you make the most of your seafood experience, and to do it smart and informed.

Dining at his popular seafood restaurant is a treat, which is why it’s always better to know what’sin store for your plate. Each dish is prepared differently and calorie content will differ based on ingredients. It should come as no surprise that anything grilled is lower in calories and anything fried or creamy is higher. Sauces and dressings are sides that can also sneak in extra calories without you realizing it. Here are a few considerations to keep in mind as you order:

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Here are a few things to keep in mind when you order: If you’re looking for higher protein and lower calories

• Grilled seafood would be the best selection of grilled shrimp or broiled flounder
• Creamy pastas and fried appetisers make for great food, but the fat and carb counts are through the roof
• For instance, lobster and crab are low in fat and high in protein, so they’re a lean choice for seafood.
• Sauces and dressings can be sneaky sources of calories in a lighter meal, so be sure to check if you’re adding more.
• Splitting a laden dish with someone is the best way to luxuriate in all the flavor without swelling your calorie count.

Red Lobster Shrimp Calories

The most popular protein on the menu is probably shrimp, because it’s served a million different ways and there isn’t any kind of eater who won’t find something to like. Ranging from lightly grilled to deep fried and heavily glazed, the calorie count varies based on which shrimp style you consume. Being able to tell the difference before you order lets you eat with pleasure and no surprise. Here are the calorie counts for all your favorite shrimp dishes on the menu.

Menu Item	Serving Size	Calories	Fat (g)	Carbs (g)	Protein (g)
Garlic Shrimp Scampi	1 serving	260	18	3	19
Admiral’s Feast	1 platter	1,420	78	102	63
Ultimate Feast	1 platter	1,070	48	84	64
Walt’s Favorite Shrimp (12 pcs)	1 serving	550	35	33	25
Seaside Shrimp Trio	1 platter	1,210	69	94	50
Salmon New Orleans	1 serving	930	60	10	85
Fish and Chips	1 serving	1,100	62	95	45
Lobster Lover’s Dream	1 platter	1,430	96	49	74
Parrot Isle Jumbo Coconut Shrimp (10)	1 serving	660	36	58	24
Cajun Chicken Pasta	1 serving	1,180	72	75	48

Coconut Shrimp Red Lobster Calories

Coconut shrimp is the most requested appetizer at this seafood restaurant. It has a golden crust and is crispy, and the flavor of it has a dull coconut taste, making anyone struggle to say anything about it. It’s available in two sizes, so you can choose based on a mix of how hungry you are and what your calorie goal is. The pina colada dipping sauce that comes with it is pretty good, but it does add additional calories to your total, so keep that in mind before over-dipping.

• The 5-piece serving is a wise choice if you want the flavor without as many calories
• Do note the sauce is the culprit in bumping us up 100 calories; use it only in moderation!
• Ordering it as a combo with fries and slaw brings the calorie tally to over 1,000, so if you’re watching your waistline, definitely share.

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Item	Serving	Cal	Fat	Carbs	Protein
Coconut Shrimp	5 pcs	330	18g	29g	11g
Coconut Shrimp	10 pcs	660	36g	58g	24g
Piña Colada Sauce	1 oz	100	5g	14g	0g
With Fries & Slaw	Full meal	1,050	60g	85g	30g

If you love shrimp dishes, check out our Red Lobster Endless Shrimp guide for more shrimp options and deals.

Popcorn Shrimp Red Lobster Calories

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Popcorn shrimp is a bite-sized, crunchy snack or light appetizer. These are the small breaded shrimp that you buy in a box and heat up according to the package instructions. A typical serving has about 380 calories, 22 grams of fat, and 14 grams of protein. It’s a lighter option than coconut shrimp for those who want something crunchy without all the calories.

• A healthier, low-calorie alternative to coconut shrimp due to its thinner breading
• A good ‘filler’ that won’t fill you up before your main course.
• Skip the extra dipping sauces and stick with cocktail sauce to help cut calories

Garlic Shrimp Scampi Red Lobster Calories

Garlic shrimp scampi is coated with breading, baked in a delicious buttery garlic sauce, and topped with lemon slices. It’s at only 260 calories per serving, it is one of the lowest-calorie shrimp in town, and I say give this a try for those of us who care about our caloric intake. The garlic butter sauce injects pungent flavor without tipping the scales on fat or carbs.

• At approximately 260 calories, it is one of the better low-calorie shrimp options on the menu.
• It is low in carbs and high in protein, so a great way to use up some chicken for those of you counting carbs.
• Sticking to a side salad over pasta or fries also means your total meal calories stay in more reasonable territory.

Walt’s Favorite Shrimp Calories

Walt’sFavorite Shrimp has been a classic on menus that seafood lovers have enjoyed for years. Those shrimp are given a very light coat of breadcrumbs and fried until crispy with some cocktail sauce for dipping. A 12-piece serving is approximately 550 calories (35 grams of fat and 25 grams of protein). It’s also a very filling, satisfying natural alternative, but worth the calorie count, particularly if you’re eating light.

• A 12-piece serving gives you a good amount of protein but sits at 550 calories, so pair it wisely with your sides.
• Choosing a side salad or steamed vegetables instead of fries helps keep your total meal calories in a better range.
• If you want a smaller portion, consider ordering it as an add-on instead of a full entree.

Grilled Shrimp Red Lobster Calories

Grilled Shrimp is the healthiest shrimp option on the menu, and a great choice for people who want to eat light without skimping on taste. It is simply basted with a bit of buttery garlic sauce. This is by far the lowest-calorie shrimp available at about 120 calories per serving. No breading, no frying, just clean grilled seafood that’s easy on your waistline for your daily calorie count.

• Grilled Shrimp: The lowest calorie shrimp offering of them all, and the overall healthiest choice for those counting calories
• Zero Sugar, High Protein Jel Blocks The Extreme Health Zero Sugar, High Protein Jel blocks are 99% sugar free and are for anyone wanting to shock their taste buds with a high protein, low carb solution.
• The flavor is amazing with that garlic buttery glaze, and it’s not a ton of fat like traditional fried shrimp choices would be.

Dragon Shrimp Red Lobster Calories

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Dragon Shrimp is a flavorful spicy shrimp dish tossed in sweet chili sauce that makes your taste buds happy. The glaze comes with a sugar hit that makes it higher in carb and calorie profiles than most of the other shrimp offerings on the menu. It’s available entree-like with just rice on the side, or as a combo, which also includes slaw that sends the total calorie count even further over the rainbow. This is a tasty choice but one of the heaviest of shrimp selections, so it’s something to keep in mind before you order.

Item	Serving	Cal	Fat	Carbs	Protein
Dragon Shrimp	1 entree	720	34g	62g	32g
With Rice & Slaw	Full meal	1,050	54g	85g	38g

• The sweet chili glaze is responsible for flavor with this one, but it also contributes extra sugar and carbs to what you are eating in the end.
• If you order it without rice and slaw, that is a difference of roughly 330 calories, making things a little smarter if at all possible.
• If you love the flavor but not the calories, think about requesting a half serving or forgoing rice on the side.

Your Dragon Shrimp with the perfect drink from our Red Lobster Beer Menu guide.

Caesar Salad Red Lobster Calories

Red Lobster’s Caesar salad is a cool side dish or entrée. Usually, it includes croutons, grated cheese, Caesar dressing, and romaine lettuce. The number of calories is drastically altered by adding protein, such as chicken or shrimp.

Type	Calories	Fat (g)	Carbs (g)	Protein (g)
Caesar Salad (side)	280	24	10	5
Caesar Salad w/ Chicken	770	48	29	52
Caesar Salad w/ Shrimp	660	42	24	45
Caesar Dressing (1 tbsp)	80	9	1	1

Classic Maine RED Lobster Tail Calories

The Classic Maine Lobster Tail is the most premium and iconic seafood dish here. It’s presented with a small extra dish of melted butter and a slice of lemon for simplicity, allowing the natural lobster flavor to reign. 1.25 lbs totaling 440 calories, 8g fat, and 89 g of protein, which is among the highest in protein and lowest in fat once again on the entire menu! It’s perfect for those times when you just need indulgent seafood but don’t want all the guilt.

Planning a lobster feast for a group? Visit our Red Lobster Catering page for group dining options and details.

Lobster Tail Calories Comparison

Here is a side-by-side calorie comparison of all three options so you can decide which one works best for your meal.

Item	Serving	Cal	Fat	Carbs	Protein
Classic Maine Lobster Tail	1.25 lbs	440	8g	2g	89g
Grilled Maine Lobster Tail	1 tail	280	9g	3g	43g
Rock Lobster Tail	1 tail	230	6g	2g	38g

Looking for a special lobster dining experience? Check out our Red Lobster Gift Card page and treat someone to an unforgettable seafood meal.

Snow Crab Legs Red Lobster Calories

snow crablegs. A popular seafood favorite at this restaurant, crablegs is everything you could want from a meal. They are served with melted butter and a wedge of lemon to keep things simple, relying on the natural sweet crab flavor to do all of the lifting. A single serving of the cluster is around 130 calories with just 2 grams of fat and a whopping 26 grams of protein, one of your lowest-calorie, highest protein options. However, the calories can add up fast depending on how much melted butter you indulge in for dipping, so be careful before ordering more.

• Snow crab legs are packed with protein and much less fat; they are one of the healthiest options on the entire buffet.
• One cluster is just about 130 calories, but that number can skyrocket depending on how much melted butter you use, so dip in moderation.
• Ordering one cluster as a side add-on is a great way to get to eat crab without overloading your total meal with calories

Red Lobster Extras and Add-Ons Calories

At this seafood restaurant, every add-on has its own calorie tally that’s good to know before ordering. Here is a brief breakdown of all the extras

Item	Serving	Cal	Fat	Carbs	Protein
Grilled Shrimp	1 serving	120	3g	2g	22g
Walt’s Favorite Shrimp	1 serving	550	35g	33g	25g
Garlic Shrimp Scampi	1 serving	260	18g	3g	19g
Popcorn Shrimp	1 serving	380	22g	35g	14g
Crispy Bay Scallops	1 serving	310	16g	28g	14g
Snow Crab Legs	1 cluster	130	2g	0g	26g
Bacon-Wrapped Scallops	2 pcs	290	18g	6g	24g
Garlic Linguini Alfredo	1 serving	540	28g	58g	16g

 

FAQs

Q. How many calories are in grilled lobster, shrimp, and salmon at Red Lobster?

On average, grilled shrimp has about 120 calories, and Salmon New Orleans has about 930 calories per serving.

Q. How many calories does a Red Lobster roll have?

One roll of regular bread in this restaurant would contain approximately 160 to 180 calories.

Q. How many calories are in 2 Red Lobster shrimp skewers?

Two skewers of grilled shrimp have 240-260 calories, depending on the glaze and seasoning.

Q. How many calories are in 1 fried shrimp?

A single piece of fried shrimp is about 30-40 calories, depending on how big and thick the breading is.

Q. Which seafood has the lowest carbs?

If you want a low-carb seafood, snow crab legs are your best bet as they have the fewest carbs at 0g.