🐟 Casual Dining · 98 menu items

Captain D's calories and nutrition

Large restaurant chains in the United States are required to publish calorie counts and nutrition figures for their standard menu items. This page gathers the published figures for 98 items on the Captain D's menu in one place: calories, protein, carbohydrates and fat, with fiber and sodium where the chain reports them. Every table is sorted so the lightest options surface first.

The lightest order listed is the Green Beans at 70 calories. The strongest protein-to-calorie ratio belongs to the Blackened Tilapia: 34 g of protein in 210 calories. 38 of the 53 food orders on the Captain D's menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

Lightest order

70 cal

Green Beans

Under 500 calories

of 53 food orders

Most protein per calorie

16.2 g

per 100 cal · Blackened Tilapia

Lowest-calorie orders at Captain D's

The eight lightest food orders on the Captain D's menu, with the macronutrients behind each figure.

Item	Section	Calories	Protein	Carbs	Fat
Green Beans	Sides	70	2 g	5 g	3 g
Hush Puppy	Donuts & Bakery	80	1 g	9 g	4 g
Grilled Shrimp Skewer	—	110	12 g	2 g	3 g
Kid's Grilled Fish Tenders	—	110	10 g	2 g	6 g
Southern-Style Fish Tenders	—	110	5 g	4 g	8 g
Breadstick	Donuts & Bakery	150	3 g	22 g	5 g
Mac & Cheese	—	170	6 g	18 g	8 g
Seasoned Rice	Sides	170	3 g	35 g	2 g

Most protein per calorie at Captain D's

Grams of protein per 100 calories, among food orders of 150 calories or more. A high ratio means more of each calorie goes to protein.

Item	Calories	Protein	Protein / 100 cal
Blackened Tilapia	210	34 g	16.2 g
Lemon Pepper White Fish	180	25 g	13.9 g
Wild Alaskan Salmon	240	31 g	12.9 g
Grilled White Fish & Shrimp Skewer	290	37 g	12.8 g
Grilled Tilapia Salad	320	41 g	12.8 g
Shrimp Skewers	210	24 g	11.4 g
Wild Alaskan Salmon Salad	340	38 g	11.2 g
Skewer Shrimp Salad	300	30 g	10 g

Leading pick: Blackened Tilapia, 34 g protein in 210 cal.

What fits a calorie budget

How many food orders at Captain D's fit under three common ceilings, drinks and add-ons aside.

Under 300 calories

food orders

Under 500 calories

food orders

Under 700 calories

food orders

Cindar runs the same count against a personal budget that moves through the day: what fits at noon after a light breakfast is not what fits at eight after a large lunch.

Every Captain D's item in the database, by section, lightest first.

Sandwiches & Wraps3 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Lobster Rolls	460	12 g	51 g	22 g	2 g	750 mg
The Giant Fish Sandwich	1,010	25 g	59 g	73 g	— g	1,940 mg
The Captain Sandwich	1,130	30 g	82 g	74 g	3 g	2,250 mg

Salads & Bowls5 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Side Salad (no dressing)	20	1 g	4 g	0 g	2 g	10 mg
Skewer Shrimp Salad	300	30 g	10 g	11 g	4 g	560 mg
Grilled Tilapia Salad	320	41 g	10 g	13 g	4 g	700 mg
Wild Alaskan Salmon Salad	340	38 g	11 g	16 g	4 g	730 mg
Southern Style Breaded Chicken Salad	470	24 g	32 g	28 g	5 g	1,020 mg

Sides13 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Broccoli	20	2 g	4 g	0 g	3 g	20 mg
Green Beans	70	2 g	5 g	3 g	2 g	630 mg
Seasoned Rice	170	3 g	35 g	2 g	— g	540 mg
Coleslaw	180	1 g	15 g	13 g	2 g	350 mg
Corn	180	5 g	37 g	2 g	4 g	0 mg
Baked Potato	210	6 g	48 g	0 g	5 g	25 mg
Okra	320	4 g	31 g	20 g	3 g	620 mg
French Fries	330	3 g	28 g	22 g	3 g	400 mg
2 Pc Chicken	360	18 g	23 g	23 g	1 g	890 mg
6 Pc Butterfly Shrimp	360	9 g	23 g	26 g	— g	40 mg
Mozzarella Sticks	380	16 g	26 g	24 g	— g	800 mg
Loaded Baked Potato	400	18 g	49 g	15 g	5 g	440 mg
Jalapeno Poppers	510	6 g	40 g	36 g	5 g	920 mg

Donuts & Bakery2 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Hush Puppy	80	1 g	9 g	4 g	— g	200 mg
Breadstick	150	3 g	22 g	5 g	1 g	150 mg

Desserts3 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Funnel Cake Stix	320	2 g	30 g	20 g	— g	170 mg
Cheesecake	410	6 g	36 g	27 g	1 g	320 mg
Cheesecake with Strawberry Topping	460	6 g	49 g	27 g	2 g	330 mg

Smoothies & Shakes3 items

Item	Calories	Carbs	Sodium
Strawberry Smoothie	300	75 g	55 mg
Tropical Mango Smoothie	330	82 g	30 mg
Peach Smoothie	360	90 g	45 mg

Drinks29 items

Item	Calories	Carbs	Sodium
Sweet Tea - Kids	140	37 g	10 mg
Dr. Pepper - Kids	150	40 g	60 mg
Mist Twist - Kids	150	40 g	30 mg
Mug Root Beer - Kids	150	39 g	20 mg
Pepsi - Kids	150	42 g	30 mg
Mountain Dew - Kids	170	44 g	55 mg
Mountain Dew Code Red - Kids	170	47 g	55 mg
Sweet Tea - Small	240	62 g	20 mg
Dr. Pepper - Small	250	66 g	100 mg
Mist Twist - Small	250	67 g	50 mg
Mug Root Beer - Small	250	65 g	35 mg
Pepsi - Small	250	70 g	50 mg
Mountain Dew - Small	270	72 g	85 mg
Mountain Dew Code Red - Small	280	78 g	90 mg
Sweet Tea - Medium	360	93 g	25 mg
Dr. Pepper - Medium	370	99 g	150 mg
Mist Twist - Medium	380	101 g	75 mg
Mug Root Beer - Medium	380	98 g	55 mg
Pepsi - Medium	380	105 g	75 mg
Mountain Dew - Medium	410	109 g	130 mg
Mountain Dew Code Red - Medium	410	116 g	130 mg
Sweet Tea - Large	480	124 g	35 mg
Dr. Pepper - Large	500	132 g	200 mg
Mist Twist - Large	500	135 g	100 mg
Mug Root Beer - Large	500	130 g	75 mg
Pepsi - Large	500	140 g	100 mg
Mountain Dew - Large	550	145 g	180 mg
Mountain Dew Code Red - Large	550	155 g	180 mg
Sweet Tea - Gallon	1,740	450 g	135 mg

Extras11 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Fat-free Italian Dressing	10	0 g	2 g	0 g	— g	440 mg
Cocktail Sauce	25	0 g	4 g	0 g	1 g	220 mg
Ketchup	30	0 g	9 g	0 g	— g	270 mg
Sweet And Sour Sauce	35	0 g	10 g	0 g	— g	65 mg
Strawberry Topping	50	0 g	13 g	0 g	1 g	5 mg
Cracklins	70	1 g	7 g	4 g	0 g	360 mg
Tartar Sauce	100	0 g	2 g	10 g	— g	130 mg
Ranch Dressing	110	1 g	1 g	12 g	— g	190 mg
Thousand Island Dressing	120	0 g	5 g	11 g	— g	320 mg
D's Dippin' Sauce	140	0 g	3 g	14 g	— g	320 mg
Honey Mustard Dressing	160	0 g	4 g	16 g	— g	130 mg

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Grilled Shrimp Skewer	110	12 g	2 g	3 g	— g	470 mg
Kid's Grilled Fish Tenders	110	10 g	2 g	6 g	— g	620 mg
Southern-Style Fish Tenders	110	5 g	4 g	8 g	— g	240 mg
Mac & Cheese	170	6 g	18 g	8 g	— g	570 mg
Chicken Tender	180	9 g	11 g	11 g	— g	450 mg
Lemon Pepper White Fish	180	25 g	1 g	8 g	— g	680 mg
Country-Style Fish	190	9 g	11 g	12 g	— g	500 mg
Blackened Tilapia	210	34 g	2 g	7 g	— g	400 mg
Shrimp Skewers	210	24 g	3 g	6 g	— g	820 mg
Kid's Southern-style Fish Tenders	220	11 g	8 g	15 g	— g	480 mg
1 Pc Batter Dipped Fish	230	10 g	11 g	15 g	— g	570 mg
Batter Dipped Fish	230	10 g	11 g	15 g	— g	570 mg
Breaded Flounder	240	15 g	10 g	15 g	— g	430 mg
Kid's Popcorn Shrimp	240	8 g	24 g	14 g	— g	410 mg
Wild Alaskan Salmon	240	31 g	3 g	10 g	— g	860 mg
Grilled White Fish & Shrimp Skewer	290	37 g	4 g	11 g	— g	1,110 mg
Kid's Chicken Tenders	360	18 g	23 g	23 g	1 g	890 mg
Southern-Style White Fish Fillet	560	27 g	26 g	37 g	— g	1,390 mg
4 Pc Chicken	730	36 g	45 g	45 g	2 g	1,790 mg
Catfish Feast	780	33 g	33 g	56 g	— g	1,720 mg
Fish & Shrimp	810	30 g	45 g	56 g	— g	1,180 mg
2 Pc Fish & Chicken	820	38 g	45 g	53 g	1 g	2,040 mg
15 Pc Butterfly Shrimp	900	23 g	58 g	64 g	— g	105 mg
White Fish, Shrimp & Crab	940	36 g	52 g	64 g	— g	1,770 mg
Deluxe Seafood Platter	1,100	36 g	67 g	75 g	— g	1,880 mg
Supreme Sampler	1,180	47 g	68 g	79 g	1 g	2,080 mg
14 Pc Chicken Family Meal	2,540	125 g	158 g	158 g	8 g	6,250 mg
Fish & Chicken Tenders Family Meal	2,900	142 g	153 g	189 g	7 g	6,870 mg
Seafood Feast	3,870	150 g	211 g	262 g	2 g	7,990 mg

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.

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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 September 6, 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.

Captain D's calories and nutrition

Lowest-calorie orders at Captain D's

Most protein per calorie at Captain D's

What fits a calorie budget

Full Captain D's menu with calories

Sandwiches & Wraps3 items

Salads & Bowls5 items

Sides13 items

Donuts & Bakery2 items

Desserts3 items

Smoothies & Shakes3 items

Drinks29 items

Extras11 items

Other Menu Items29 items

The same figures, matched to the calories left in a day.

About this data

Lowest-calorie orders at Captain D's

Most protein per calorie at Captain D's

What fits a calorie budget

Full Captain D's menu with calories

Sandwiches & Wraps3 items

Salads & Bowls5 items

Sides13 items

Donuts & Bakery2 items

Desserts3 items

Smoothies & Shakes3 items

Drinks29 items

Extras11 items

Other Menu Items29 items

The same figures, matched to the calories left in a day.

More casual dining

About this data