38 of 53 food orders · Updated
Captain D's orders under 500 calories
38 Captain D's orders come in under 500 calories. Here they are, most protein first.
Captain D's under 500 calories
Every Captain D's order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Grilled Tilapia Salad | Salads & Bowls | 320 | 41 g | 10 g | 13 g |
| Wild Alaskan Salmon Salad | Salads & Bowls | 340 | 38 g | 11 g | 16 g |
| Grilled White Fish & Shrimp Skewer | — | 290 | 37 g | 4 g | 11 g |
| Blackened Tilapia | — | 210 | 34 g | 2 g | 7 g |
| Wild Alaskan Salmon | — | 240 | 31 g | 3 g | 10 g |
| Skewer Shrimp Salad | Salads & Bowls | 300 | 30 g | 10 g | 11 g |
| Lemon Pepper White Fish | — | 180 | 25 g | 1 g | 8 g |
| Shrimp Skewers | — | 210 | 24 g | 3 g | 6 g |
| Southern Style Breaded Chicken Salad | Salads & Bowls | 470 | 24 g | 32 g | 28 g |
| 2 Pc Chicken | Sides | 360 | 18 g | 23 g | 23 g |
| Kid's Chicken Tenders | — | 360 | 18 g | 23 g | 23 g |
| Loaded Baked Potato | Sides | 400 | 18 g | 49 g | 15 g |
| Mozzarella Sticks | Sides | 380 | 16 g | 26 g | 24 g |
| Breaded Flounder | — | 240 | 15 g | 10 g | 15 g |
| Grilled Shrimp Skewer | — | 110 | 12 g | 2 g | 3 g |
| Lobster Rolls | Sandwiches & Wraps | 460 | 12 g | 51 g | 22 g |
| Kid's Southern-style Fish Tenders | — | 220 | 11 g | 8 g | 15 g |
| Kid's Grilled Fish Tenders | — | 110 | 10 g | 2 g | 6 g |
| 1 Pc Batter Dipped Fish | — | 230 | 10 g | 11 g | 15 g |
| Batter Dipped Fish | — | 230 | 10 g | 11 g | 15 g |
| Chicken Tender | — | 180 | 9 g | 11 g | 11 g |
| Country-Style Fish | — | 190 | 9 g | 11 g | 12 g |
| 6 Pc Butterfly Shrimp | Sides | 360 | 9 g | 23 g | 26 g |
| Kid's Popcorn Shrimp | — | 240 | 8 g | 24 g | 14 g |
| Mac & Cheese | — | 170 | 6 g | 18 g | 8 g |
| Baked Potato | Sides | 210 | 6 g | 48 g | 0 g |
| Cheesecake | Desserts | 410 | 6 g | 36 g | 27 g |
| Cheesecake with Strawberry Topping | Desserts | 460 | 6 g | 49 g | 27 g |
| Southern-Style Fish Tenders | — | 110 | 5 g | 4 g | 8 g |
| Corn | Sides | 180 | 5 g | 37 g | 2 g |
| Okra | Sides | 320 | 4 g | 31 g | 20 g |
| Breadstick | Donuts & Bakery | 150 | 3 g | 22 g | 5 g |
| Seasoned Rice | Sides | 170 | 3 g | 35 g | 2 g |
| French Fries | Sides | 330 | 3 g | 28 g | 22 g |
| Green Beans | Sides | 70 | 2 g | 5 g | 3 g |
| Funnel Cake Stix | Desserts | 320 | 2 g | 30 g | 20 g |
| Hush Puppy | Donuts & Bakery | 80 | 1 g | 9 g | 4 g |
| Coleslaw | Sides | 180 | 1 g | 15 g | 13 g |
The full Captain D's menu with calories · Under 500 calories at every chain
The same figures, matched to the calories left in a day.
Cindar keeps a running daily calorie budget from logged meals and from activity read through Apple Health or Health Connect, then shows which nearby restaurants and orders still fit — Captain D's included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.
About this data
Nutrition figures on this page are the values recorded for Captain D's in the 2022 edition of MenuStat, a public archive of chain-restaurant nutrition disclosures, as compiled in the Cindar restaurant database; the restaurant may have revised them since.
Data version 2026.05.1+ms2022-r5+official-1627oyq+c1+s3, retrieved October 23, 2026. Recipes, portion sizes and regional menus change; the restaurant's own current publication controls where the two differ. Figures are provided for general information and are not medical or dietary advice.
Captain D's and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Captain D's; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.