58 of 155 food orders · Updated
Red Lobster orders under 500 calories
58 Red Lobster orders come in under 500 calories. Here they are, most protein first.
Red Lobster under 500 calories
Every Red Lobster order at or under 500 calories, most protein first.
| Item | Section | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Signature Jumbo Shrimp Cocktail Platter (1 1/4 lb) | — | 500 | 82 g | 40 g | 2 g |
| Perfectly Grilled Fish - Rainbow Trout | — | 490 | 67 g | 0 g | 22 g |
| CYO-7 oz. Wood-Grilled Sirloin | — | 260 | 41 g | 1 g | 11 g |
| Steak: 7 oz. Sirloin | — | 260 | 41 g | 1 g | 11 g |
| Wild-Caught Broiled Flounder-Lunch | — | 300 | 35 g | 1 g | 16 g |
| Steak: 6 oz. Filet Mignon | — | 250 | 34 g | 2 g | 12 g |
| Live Maine Lobster (1 1/4 lb. Steamed) | — | 440 | 33 g | 0 g | 34 g |
| CYO-Atlantic Salmon (Grilled) | — | 310 | 32 g | 0 g | 19 g |
| CYO-Atlantic Salmon (Oven-Broiled) | — | 310 | 32 g | 0 g | 19 g |
| Grilled Atlantic Salmon-Lunch | — | 310 | 32 g | 0 g | 19 g |
| CYO-Atlantic Salmon (Blackened) | — | 320 | 32 g | 2 g | 20 g |
| Wild-Caught Snow Crab Legs | — | 440 | 32 g | 0 g | 34 g |
| CYO-Bay Scallops (Broiled) | Sides | 250 | 31 g | 20 g | 6 g |
| Seafood-Stuffed Mushrooms | Sides | 390 | 30 g | 18 g | 22 g |
| Garlic Shrimp Skewers | — | 380 | 26 g | 42 g | 11 g |
| Ultimate Endless Shrimp Monday - Grilled Shrimp (Initial Order) | — | 380 | 26 g | 42 g | 11 g |
| CYO-Garlic Shrimp Scampi | — | 430 | 24 g | 6 g | 35 g |
| Signature Jumbo Shrimp Cocktail | Sides | 130 | 21 g | 11 g | 0 g |
| Garlic Shrimp Scampi - Lunch | — | 250 | 20 g | 3 g | 18 g |
| Ultimate Endless Shrimp Monday - Garlic Shrimp Scampi (Initial Order) | — | 250 | 20 g | 3 g | 18 g |
| Parrot Isle Jumbo Coconut Shrimp - Add Five More | Sides | 470 | 19 g | 41 g | 36 g |
| CYO-Wild-Caught Broiled Flounder | — | 150 | 18 g | 0 g | 8 g |
| CYO-Grilled Sea Scallops (with rice) | — | 300 | 17 g | 43 g | 7 g |
| Snow Crab Legs Add-On | Sides | 370 | 16 g | 1 g | 34 g |
| Popcorn Shrimp Add-On | Sides | 430 | 16 g | 49 g | 19 g |
| CYO-Popcorn Shrimp | — | 430 | 16 g | 49 g | 19 g |
| Popcorn Shrimp | — | 430 | 16 g | 49 g | 19 g |
| CYO-Walt's Favorite Shrimp | — | 380 | 15 g | 43 g | 16 g |
| New England Clam Chowder-Bowl | Entrées | 470 | 15 g | 22 g | 30 g |
| Lobster-Topped Baked Potato | Sides | 350 | 13 g | 51 g | 11 g |
| Ultimate Endless Shrimp Monday - Garlic Shrimp Scampi (Refill) | — | 220 | 12 g | 3 g | 18 g |
| Walt's Favorite Shrimp - Add Six More | Sides | 300 | 12 g | 35 g | 12 g |
| Garlic Shrimp Scampi Add-On | — | 300 | 12 g | 3 g | 18 g |
| Ultimate Endless Shrimp Monday - Walt's Favorite Shrimp (Initial Order) | — | 300 | 12 g | 35 g | 12 g |
| Ultimate Endless Shrimp Monday - Walt's Favorite Shrimp (Refill) | — | 300 | 12 g | 35 g | 12 g |
| Walt's Favorite Shrimp-Lunch | — | 300 | 12 g | 35 g | 12 g |
| Maine Lobster Tail Add-On | Sides | 370 | 12 g | 0 g | 36 g |
| Garlic Shrimp Skewers - Add a Skewer | Sides | 80 | 11 g | 1 g | 4 g |
| Grilled Shrimp Skewer Add-On | Sides | 80 | 11 g | 0 g | 4 g |
| Kids Garlic-Grilled Shrimp | — | 80 | 11 g | 0 g | 4 g |
| Ultimate Endless Shrimp Monday - Grilled Shrimp (Refill) | — | 80 | 11 g | 0 g | 4 g |
| Lobster-Topped Mashed Potatoes | Sides | 320 | 11 g | 30 g | 17 g |
| Crispy Brussels Sprouts | Sides | 380 | 11 g | 48 g | 17 g |
| Kids Macaroni and Cheese | — | 280 | 10 g | 39 g | 10 g |
| Lobster Bisque-Cup | Entrées | 310 | 10 g | 14 g | 20 g |
| Kids Petite Maine Lobster Tail | — | 360 | 10 g | 0 g | 35 g |
| Kids Popcorn Shrimp | — | 250 | 8 g | 34 g | 10 g |
| New England Clam Chowder-Cup | Entrées | 240 | 7 g | 11 g | 15 g |
| Baked Potato | Sides | 270 | 7 g | 55 g | 4 g |
| Side House Salad | Salads & Bowls | 110 | 5 g | 10 g | 6 g |
| Side Caesar Salad | Salads & Bowls | 290 | 5 g | 12 g | 25 g |
| Fresh Broccoli | Sides | 170 | 4 g | 10 g | 14 g |
| Mashed Potatoes | Sides | 170 | 4 g | 24 g | 9 g |
| Orzo Rice | Sides | 230 | 4 g | 41 g | 5 g |
| Meyer Lemon Cake | Desserts | 470 | 4 g | 56 g | 26 g |
| Cheddar Bay Biscuits (each) | Donuts & Bakery | 160 | 3 g | 16 g | 10 g |
| Kids Surf's Up Sundae | Desserts | 200 | 3 g | 25 g | 10 g |
| Coleslaw | Sides | 110 | 2 g | 10 g | 8 g |
The full Red Lobster 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 — Red Lobster 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 Red Lobster 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.
Red Lobster and related marks are trademarks of their respective owners. Cindar and Hestia Studios are not affiliated with, sponsored by or endorsed by Red Lobster; the name appears here only to identify the restaurant these figures describe.
Corrections and removal requests: support@hestia.fit.