High Protein- 1xGrilled Shrimp Skewers over Orzo Rice, Crab-Topped Asparagus
Meal total
480Calories31gProtein35gCarbs25gFatRed Lobster Nutrition Facts & Menu
Explore the Red Lobster menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.
Menu data updated Sources & update dates
Macro-friendly Red Lobster meal ideas
Every order below is built from real Red Lobster menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.
Lower-calorie, high-protein
Lean Red Lobster orders that stay light on calories without skimping on protein.
High ProteinHigh Protein- 1x1.25 lb. Steamed Live Maine Lobster, Baked Potato, Roasted Asparagus, No Melted Butter
Meal total
500Calories44gProtein63gCarbs11gFatBalanced meals
Everyday Red Lobster orders around a moderate calorie and protein target.
High Protein- 1xCaesar Bowl, Chicken
Meal total
720Calories50gProtein46gCarbs38gFatHigh Protein- 1x7 oz. Sirloin, Seasoned Broccoli, Mashed Potatoes
Meal total
720Calories54gProtein37gCarbs41gFatBigger, high-protein meals
Heartier Red Lobster orders for a big appetite or a training day.
High Protein- 1xFull Portion Classic Chicken Linguini Alfredo
Meal total
1010Calories64gProtein77gCarbs50gFatHigh Protein- 1xGrilled Atlantic Salmon, Coleslaw, Crispy Brussels Sprouts
Meal total
1000Calories61gProtein59gCarbs59gFatRed Lobster nutrition highlights
Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.
Highest-protein picks
Lightest options
Sources & data updates
- Menu data updated
- Nutrition highlights refreshed
- Meal ideas refreshed
The interactive menu can be newer than the saved nutrition highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.
References recorded for the Red Lobster menu
- img-ecomm-rl-prod-fye5gqbxdtbghqer.a03.azurefd.net — PDF reference
- img-ecomm-rl-prod-fye5gqbxdtbghqer.a03.azurefd.net — PDF reference
- redlobster.com — Source reference
Publishers are identified in the links. References may include restaurant publications and third-party sources.
Nutrition can vary by location, portion, and preparation. Check directly with Red Lobster for current ingredients and allergen information.
Ordering Red Lobster with macros in mind
Red Lobster nutrition info, made useful. Instead of scrolling a long calorie chart, focus on the two numbers that actually matter for your day, a calorie target and a protein target, and see real Red Lobster orders built to hit them.
Every meal idea uses real menu items with real calorie and protein numbers, so you know exactly what to order before you walk in. Want combos for your own targets, plus the ability to include or exclude items and log what you eat? The Simple Macros app does it for Red Lobster and every other supported chain.
Simple Macros does this for your whole day, across every supported chain, so you can stay on track anywhere.
Frequently asked questions
Take your Red Lobster order further in the app
Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Red Lobster meals that fit them and lets you log them in seconds, at home or on the go. It's completely free.