Double Grilled Fish & Broccoli
300 cal
2x grilled white fish fillet + broccoli, zero-cal drink
52g P 8g C 7g F
High protein Low cal Keto contains gluten, eggs, fish
All chains
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Captain D's nutrition facts & calories
16 meals · macros from Captain D's official Nutrition & Allergen Chart (2026.02.18) + captainds.com menu-item pages, cross-checked ↗ · last verified Jul 2, 2026 · how we verify
Cutting? Start with the Old Bay Grilled Fish Plate at 220 calories. Bulking or just hitting a protein target? The Double Grilled Fish & Broccoli leads the menu at 52g protein for 300 cal. 3 fit a keto or low-carb order. None of the tracked Captain D's meals contain pork or nuts.
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4 Pc Chicken & Baked Potato
980 cal
4 pc chicken (Captain's Classics) + baked potato, zero-cal drink
50g P 110g C 39g F
High protein contains dairy, gluten
Wild Alaskan Salmon Plate
430 cal
wild Alaskan salmon + baked potato + broccoli, zero-cal drink
39g P 55g C 6g F
High protein contains gluten, eggs, fish
grilled white fish & shrimp skewer + broccoli, zero-cal drink
39g P 7g C 11g F
High protein Low cal Keto contains gluten, eggs, fish, shellfish
3 Pc Fish & Baked Potato
890 cal
3 pc batter dipped fish + baked potato, zero-cal drink
37g P 86g C 45g F
High protein contains gluten, fish
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Nashville Hot Fish Plate
800 cal
Nashville hot fish + baked potato, zero-cal drink
34g P 82g C 38g F
High protein contains gluten, fish
Grilled White Fish Plate
370 cal
grilled white fish fillet + baked potato + broccoli, zero-cal drink
33g P 54g C 4g F
High protein Low cal contains gluten, eggs, fish
Lemon Pepper Fish Plate
430 cal
lemon pepper white fish + baked potato + green beans, zero-cal drink
33g P 54g C 8g F
High protein contains gluten, eggs, fish
Southern Style Fish Fillet Plate
580 cal
Southern style white fish fillet + broccoli, zero-cal drink
29g P 32g C 37g F
contains gluten, fish
Popcorn Shrimp & Fish Meal
700 cal
popcorn shrimp & fish meal (Captain's Classics), zero-cal drink
28g P 50g C 44g F
contains gluten, fish, shellfish
Old Bay Grilled Fish Plate
220 cal
Old Bay seasoned grilled white fish + green beans, zero-cal drink
27g P 8g C 7g F
Low cal Keto contains gluten, eggs, fish
Seafood Trio Plate
730 cal
seafood trio (fish, shrimp, stuffed crab shell) + baked potato, zero-cal drink
25g P 81g C 35g F
contains dairy, gluten, eggs, fish, shellfish
10 pc grilled shrimp + baked potato + broccoli, zero-cal drink
24g P 54g C 2g F
Low cal contains gluten, eggs, shellfish
2 Pc Fish & Green Beans
520 cal
2 pc batter dipped fish + green beans, zero-cal drink
23g P 31g C 33g F
contains gluten, fish
Breaded Flounder Plate
470 cal
breaded flounder + baked potato + broccoli, zero-cal drink
23g P 62g C 15g F
contains gluten, fish
Grilled Salmon Cakes Plate
610 cal
2 grilled Alaska salmon cakes + baked potato, zero-cal drink
21g P 60g C 31g F
contains dairy, gluten, eggs, fish
Captain D's nutrition — common questions
What is the healthiest thing to eat at Captain D's?
It depends on your goal: for protein, the Double Grilled Fish & Broccoli leads at 52g; for fewer calories, the Old Bay Grilled Fish Plate at 220. The table above shows calories and macros for all 16 Captain D's meals we track.
What has the most protein at Captain D's?
The highest-protein item we track at Captain D's is the Double Grilled Fish & Broccoli — 52g protein for 300 calories, per Captain D's official Nutrition & Allergen Chart (2026.02.18) + captainds.com menu-item pages, cross-checked.
Where does Captain D's nutrition data come from?
Every calorie and macro on this page is sourced from Captain D's official Nutrition & Allergen Chart (2026.02.18) + captainds.com menu-item pages, cross-checked, not estimated or AI-generated. Values can vary by location and change over time.
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