46 of 46 food orders · Updated
Long John Silver's orders under 500 calories
46 Long John Silver's orders come in under 500 calories. Here they are, most protein first.
Long John Silver's under 500 calories
Every Long John Silver's order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Baked Alaskan Cod | — | 160 | 36 g | 1 g | 1 g |
| Sweet Chili Grilled Salmon Bowl | — | 370 | 26 g | 48 g | 9 g |
| Baja Grilled Salmon Bowl | — | 410 | 26 g | 45 g | 15 g |
| Southwest Grilled Salmon Rice Bowl | — | 420 | 26 g | 45 g | 15 g |
| Seasoned Grilled Salmon Rice Bowl | — | 360 | 21 g | 45 g | 8 g |
| Seasoned Grilled Shrimp Rice Bowl | — | 360 | 21 g | 47 g | 8 g |
| Sweet Chili Grilled Shrimp Rice Bowl | — | 390 | 21 g | 51 g | 11 g |
| Baja Grilled Shrimp Bowl | — | 410 | 20 g | 48 g | 16 g |
| Southwest Grilled Shrimp Rice Bowl | — | 420 | 20 g | 48 g | 16 g |
| Seasoned Grilled Salmon Taco | Sandwiches & Wraps | 180 | 16 g | 21 g | 4 g |
| Sweet Chili Grilled Salmon Taco | Sandwiches & Wraps | 190 | 16 g | 22 g | 5 g |
| Battered Alaskan Cod | — | 190 | 15 g | 9 g | 11 g |
| Breaded Mozzarella Sticks | Sides | 370 | 15 g | 24 g | 23 g |
| Fish Sandwich | Sandwiches & Wraps | 400 | 14 g | 44 g | 16 g |
| Baja Grilled Salmon Taco | Sandwiches & Wraps | 210 | 13 g | 23 g | 9 g |
| Southwest Grilled Salmon Taco | Sandwiches & Wraps | 220 | 13 g | 23 g | 9 g |
| Sweet Chili Battered Fish Taco | Sandwiches & Wraps | 380 | 13 g | 42 g | 21 g |
| Southwest Battered Fish Taco | Sandwiches & Wraps | 390 | 13 g | 41 g | 21 g |
| Baja Fish Taco | Sandwiches & Wraps | 410 | 13 g | 40 g | 21 g |
| Seasoned Grilled Shrimp Taco | Sandwiches & Wraps | 180 | 12 g | 23 g | 5 g |
| Baja Grilled Shrimp Taco | Sandwiches & Wraps | 210 | 12 g | 21 g | 10 g |
| Southwest Grilled Shrimp Taco | Sandwiches & Wraps | 220 | 12 g | 21 g | 10 g |
| Sweet Chili Grilled Shrimp Taco | Sandwiches & Wraps | 200 | 11 g | 26 g | 6 g |
| Chicken Tender | — | 150 | 10 g | 11 g | 7 g |
| Battered Alaskan Pollock | — | 200 | 10 g | 16 g | 10 g |
| Lobster-Stuffed Crab Cake | — | 280 | 10 g | 26 g | 15 g |
| Breaded Clam Strips* | — | 340 | 10 g | 35 g | 20 g |
| Clam Chowder Soup | Entrées | 230 | 9 g | 16 g | 16 g |
| Popcorn Shrimp* | — | 210 | 8 g | 24 g | 9 g |
| Strawberry Swirl Cheesecake | Desserts | 320 | 7 g | 35 g | 17 g |
| Battered Shrimp | — | 100 | 6 g | 5 g | 7 g |
| Macaroni & Cheese | Sides | 150 | 6 g | 19 g | 6 g |
| Jalapeno & Cheddar Bites (Veggie Bites) | Sides | 240 | 6 g | 18 g | 16 g |
| Baked Potato | Sides | 297 | 6 g | 67 g | 0 g |
| Broccoli Cheese Soup | Entrées | 220 | 5 g | 8 g | 18 g |
| Broccoli & Cheese Bites (Veggie Bites) | Sides | 310 | 5 g | 18 g | 24 g |
| Rice | Sides | 180 | 4 g | 37 g | 1 g |
| Fries | Sides | 350 | 4 g | 44 g | 17 g |
| Hushpuppies | Donuts & Bakery | 150 | 3 g | 19 g | 7 g |
| Corn Kernels | Sides | 160 | 3 g | 19 g | 8 g |
| Chocolate Cream Pie | Desserts | 280 | 3 g | 28 g | 17 g |
| Onion Rings (Battered) | Sides | 480 | 3 g | 39 g | 35 g |
| Chocolate Chip Cookie | Desserts | 190 | 2 g | 22 g | 11 g |
| Cole Slaw | Sides | 170 | 1 g | 18 g | 11 g |
| Crumblies | Sides | 170 | 1 g | 13 g | 12 g |
| Mott's Apple Sauce | Sides | 70 | 0 g | 18 g | 0 g |
The full Long John Silver'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 — Long John Silver'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 Long John Silver'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.
Long John Silver's and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Long John Silver's; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.