🐟 Casual Dining · 100 menu items

Long John Silver'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 100 items on the Long John Silver'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 Mott's Apple Sauce at 70 calories. The strongest protein-to-calorie ratio belongs to the Baked Alaskan Cod: 36 g of protein in 160 calories. 46 of the 46 food orders on the Long John Silver's menu (drinks and add-ons aside) come in under 500 calories.

Menu items listed

100

Lightest order

70 cal

Mott's Apple Sauce

Under 500 calories

of 46 food orders

Most protein per calorie

22.5 g

per 100 cal · Baked Alaskan Cod

Lowest-calorie orders at Long John Silver's

The eight lightest food orders on the Long John Silver's menu, with the macronutrients behind each figure.

Item	Section	Calories	Protein	Carbs	Fat
Mott's Apple Sauce	Sides	70	0 g	18 g	0 g
Battered Shrimp	—	100	6 g	5 g	7 g
Chicken Tender	—	150	10 g	11 g	7 g
Macaroni & Cheese	Sides	150	6 g	19 g	6 g
Hushpuppies	Donuts & Bakery	150	3 g	19 g	7 g
Baked Alaskan Cod	—	160	36 g	1 g	1 g
Corn Kernels	Sides	160	3 g	19 g	8 g
Cole Slaw	Sides	170	1 g	18 g	11 g

Most protein per calorie at Long John Silver'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
Baked Alaskan Cod	160	36 g	22.5 g
Seasoned Grilled Salmon Taco	180	16 g	8.9 g
Sweet Chili Grilled Salmon Taco	190	16 g	8.4 g
Battered Alaskan Cod	190	15 g	7.9 g
Sweet Chili Grilled Salmon Bowl	370	26 g	7 g
Chicken Tender	150	10 g	6.7 g
Seasoned Grilled Shrimp Taco	180	12 g	6.7 g
Baja Grilled Salmon Bowl	410	26 g	6.3 g

Leading pick: Baked Alaskan Cod, 36 g protein in 160 cal.

What fits a calorie budget

How many food orders at Long John Silver'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 Long John Silver's item in the database, by section, lightest first.

Sandwiches & Wraps12 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Seasoned Grilled Salmon Taco	180	16 g	21 g	4 g	2 g	580 mg
Seasoned Grilled Shrimp Taco	180	12 g	23 g	5 g	2 g	820 mg
Sweet Chili Grilled Salmon Taco	190	16 g	22 g	5 g	2 g	630 mg
Sweet Chili Grilled Shrimp Taco	200	11 g	26 g	6 g	2 g	874 mg
Baja Grilled Salmon Taco	210	13 g	23 g	9 g	2 g	590 mg
Baja Grilled Shrimp Taco	210	12 g	21 g	10 g	2 g	773 mg
Southwest Grilled Salmon Taco	220	13 g	23 g	9 g	2 g	590 mg
Southwest Grilled Shrimp Taco	220	12 g	21 g	10 g	2 g	773 mg
Sweet Chili Battered Fish Taco	380	13 g	42 g	21 g	4 g	1,260 mg
Southwest Battered Fish Taco	390	13 g	41 g	21 g	5 g	1,275 mg
Fish Sandwich	400	14 g	44 g	16 g	1 g	1,230 mg
Baja Fish Taco	410	13 g	40 g	21 g	3 g	1,290 mg

Entrées2 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Broccoli Cheese Soup	220	5 g	8 g	18 g	1 g	650 mg
Clam Chowder Soup	230	9 g	16 g	16 g	0 g	820 mg

Sides13 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Green Beans	25	1 g	4 g	0 g	1 g	600 mg
Mott's Apple Sauce	70	0 g	18 g	0 g	1 g	5 mg
Macaroni & Cheese	150	6 g	19 g	6 g	1 g	490 mg
Corn Kernels	160	3 g	19 g	8 g	2 g	370 mg
Cole Slaw	170	1 g	18 g	11 g	2 g	410 mg
Crumblies	170	1 g	13 g	12 g	0 g	530 mg
Rice	180	4 g	37 g	1 g	2 g	470 mg
Jalapeno & Cheddar Bites (Veggie Bites)	240	6 g	18 g	16 g	1 g	630 mg
Baked Potato	297	6 g	67 g	0 g	8 g	361 mg
Broccoli & Cheese Bites (Veggie Bites)	310	5 g	18 g	24 g	3 g	440 mg
Fries	350	4 g	44 g	17 g	4 g	500 mg
Breaded Mozzarella Sticks	370	15 g	24 g	23 g	0 g	660 mg
Onion Rings (Battered)	480	3 g	39 g	35 g	2 g	1,330 mg

Donuts & Bakery1 item

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Hushpuppies	150	3 g	19 g	7 g	1 g	510 mg

Desserts3 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Chocolate Chip Cookie	190	2 g	22 g	11 g	1 g	170 mg
Chocolate Cream Pie	280	3 g	28 g	17 g	1 g	230 mg
Strawberry Swirl Cheesecake	320	7 g	35 g	17 g	1 g	250 mg

Drinks41 items

Item	Calories	Carbs	Sodium
Mott's Apple juice	60	15 g	5 mg
Lipton Raspberry Tea, Kids	120	31 g	35 mg
Silver’s Tea (sweetened), Kids	130	32 g	15 mg
Dr. Pepper, Kids	150	40 g	50 mg
Pepsi, Kids	150	42 g	35 mg
Sierra Mist, Kids	150	40 g	30 mg
Tropicana Lemonade, Kids	150	41 g	160 mg
Wild Cherry Pepsi, Kids	150	42 g	30 mg
Mountain Dew, Kids	160	43 g	50 mg
Tropicana Fruit Punch, Kids	160	45 g	35 mg
Tropicana Twister Orange, Kids	170	47 g	40 mg
Lipton Raspberry Tea, Small	200	52 g	60 mg
Silver’s Tea (sweetened), Small	210	54 g	20 mg
Dr. Pepper, Small	250	67 g	85 mg
Pepsi, Small	250	70 g	60 mg
Sierra Mist, Small	250	67 g	50 mg
Tropicana Lemonade, Small	250	68 g	265 mg
Wild Cherry Pepsi, Small	250	70 g	50 mg
Mountain Dew, Small	270	72 g	85 mg
Tropicana Fruit Punch, Small	270	75 g	60 mg
Tropicana Twister Orange, Small	280	78 g	65 mg
Lipton Raspberry Tea, Medium	320	84 g	100 mg
Silver’s Tea (sweetened), Medium	340	87 g	35 mg
Dr. Pepper, Medium	400	108 g	140 mg
Lipton Raspberry Tea, Large	400	105 g	125 mg
Pepsi, Medium	400	112 g	100 mg
Sierra Mist, Medium	400	108 g	80 mg
Tropicana Lemonade, Medium	400	108 g	420 mg
Wild Cherry Pepsi, Medium	400	112 g	80 mg
Silver’s Tea (sweetened), Large	420	108 g	40 mg
Mountain Dew, Medium	440	116 g	140 mg
Tropicana Fruit Punch, Medium	440	120 g	100 mg
Tropicana Twister Orange, Medium	440	124 g	100 mg
Dr. Pepper, Large	500	135 g	175 mg
Pepsi, Large	500	140 g	125 mg
Sierra Mist, Large	500	135 g	100 mg
Tropicana Lemonade, Large	500	135 g	525 mg
Wild Cherry Pepsi, Large	500	140 g	100 mg
Mountain Dew, Large	550	145 g	170 mg
Tropicana Fruit Punch, Large	550	150 g	125 mg
Tropicana Twister Orange, Large	550	155 g	125 mg

Extras11 items

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Jalapeno Peppers	15	1 g	2 g	0 g	0 g	190 mg
Marinara	15	1 g	4 g	0 g	1 g	125 mg
Cocktail Sauce	20	1 g	4 g	0 g	0 g	230 mg
Ketchup	30	0 g	8 g	0 g	0 g	250 mg
BBQ	40	0 g	10 g	0 g	0 g	230 mg
Tartar Sauce	40	0 g	3 g	4 g	0 g	110 mg
Sweet & Sour Sauce	45	0 g	12 g	0 g	0 g	120 mg
Sweet & Zesty Asian Sauce	45	0 g	11 g	0 g	0 g	217 mg
Creamy Ranch	50	0 g	1 g	6 g	0 g	115 mg
Honey Mustard	60	0 g	2 g	6 g	0 g	55 mg
Creamy Garlic Butter Sauce	101	0 g	1 g	11 g	0 g	213 mg

Item	Calories	Protein	Carbs	Fat	Fiber	Sodium
Baked Shrimp	25	5 g	0 g	0 g	0 g	105 mg
Battered Shrimp	100	6 g	5 g	7 g	0 g	430 mg
Chicken Tender	150	10 g	11 g	7 g	1 g	570 mg
Baked Alaskan Cod	160	36 g	1 g	1 g	0 g	390 mg
Battered Alaskan Cod	190	15 g	9 g	11 g	1 g	560 mg
Battered Alaskan Pollock	200	10 g	16 g	10 g	1 g	810 mg
Popcorn Shrimp*	210	8 g	24 g	9 g	1 g	790 mg
Lobster-Stuffed Crab Cake	280	10 g	26 g	15 g	1 g	880 mg
Breaded Clam Strips*	340	10 g	35 g	20 g	3 g	680 mg
Seasoned Grilled Salmon Rice Bowl	360	21 g	45 g	8 g	2 g	1,750 mg
Seasoned Grilled Shrimp Rice Bowl	360	21 g	47 g	8 g	2 g	1,740 mg
Sweet Chili Grilled Salmon Bowl	370	26 g	48 g	9 g	2 g	1,340 mg
Sweet Chili Grilled Shrimp Rice Bowl	390	21 g	51 g	11 g	2 g	1,790 mg
Baja Grilled Salmon Bowl	410	26 g	45 g	15 g	3 g	1,230 mg
Baja Grilled Shrimp Bowl	410	20 g	48 g	16 g	3 g	1,580 mg
Southwest Grilled Salmon Rice Bowl	420	26 g	45 g	15 g	3 g	1,230 mg
Southwest Grilled Shrimp Rice Bowl	420	20 g	48 g	16 g	3 g	1,580 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 — Long John Silver's included. Meals log by photo, receipt or a line of text. Free on iPhone and Android.

Download on the App Store Get it on Google Play

All restaurants

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 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.

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.

Long John Silver's calories and nutrition

Lowest-calorie orders at Long John Silver's

Most protein per calorie at Long John Silver's

What fits a calorie budget

Full Long John Silver's menu with calories

Sandwiches & Wraps12 items

Entrées2 items

Sides13 items

Donuts & Bakery1 item

Desserts3 items

Drinks41 items

Extras11 items

Other Menu Items17 items

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

About this data

Lowest-calorie orders at Long John Silver's

Most protein per calorie at Long John Silver's

What fits a calorie budget

Full Long John Silver's menu with calories

Sandwiches & Wraps12 items

Entrées2 items

Sides13 items

Donuts & Bakery1 item

Desserts3 items

Drinks41 items

Extras11 items

Other Menu Items17 items

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

More casual dining

About this data