3pc Baked Cod
360 cal
3 pieces baked cod, no sides
78g P 0g C 3g F
High protein Low cal Keto contains fish
All chains
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Long John Silver's nutrition facts & calories
16 meals · macros from FastFoodNutrition.org (official-mirrored) + FatSecret / MyFoodDiary, cross-checked ↗ · last verified Jul 2, 2026 · how we verify
Cutting? Start with the Grilled Salmon with Cole Slaw at 350 calories. Bulking or just hitting a protein target? The 3pc Baked Cod leads the menu at 78g protein for 360 cal. 2 fit a keto or low-carb order. None of the tracked Long John Silver's meals contain pork or nuts.
No meals match that filter.
2pc Baked Cod with Fries
470 cal
2 pieces baked cod + regular fries
55g P 34g C 12g F
High protein contains fish
Double Grilled Salmon with Fries
530 cal
2 servings grilled salmon + regular fries
50g P 38g C 20g F
High protein contains fish
2pc Battered Cod with Fries
690 cal
2 pieces battered cod + regular fries
31g P 54g C 40g F
High protein contains gluten, fish
3pc Chicken Tenders with Fries
800 cal
3 chicken tenders + regular fries
30g P 73g C 43g F
High protein contains gluten
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2 pieces battered Alaskan pollock + regular fries
27g P 68g C 42g F
contains gluten, fish
Grilled Salmon with Cole Slaw
350 cal
grilled salmon (2 filets) + cole slaw
25g P 17g C 17g F
Low cal Keto contains eggs, fish
Ciabatta Jack Fish Sandwich
570 cal
single sandwich, no sides
20g P 45g C 35g F
contains dairy, gluten, fish
1 battered cod + 3pc battered shrimp + 1 hushpuppy
20g P 27g C 27g F
Low cal contains gluten, fish, shellfish
Double Baja Fish Taco
720 cal
2 Baja fish tacos, no sides
18g P 60g C 46g F
contains dairy, gluten, fish
6pc Battered Shrimp with Fries
490 cal
6 pieces battered shrimp (2 orders of 3) + regular fries
15g P 44g C 24g F
contains gluten, shellfish
Double Crab Cake with Cole Slaw
580 cal
2 crab cakes + cole slaw
15g P 51g C 35g F
contains gluten, eggs, shellfish
2 pieces battered Alaskan pollock + battered onion rings (5 pieces)
14g P 44g C 45g F
contains gluten, fish
popcorn shrimp snack box + corn cobbette (no butter oil)
12g P 37g C 19g F
Low cal contains gluten, shellfish
Popcorn Shrimp with Fries
500 cal
popcorn shrimp snack box + regular fries
12g P 57g C 26g F
contains gluten, shellfish
1 Baja fish taco + corn cobbette (no butter oil)
12g P 44g C 26g F
contains dairy, gluten, fish
Long John Silver's nutrition — common questions
What is the healthiest thing to eat at Long John Silver's?
It depends on your goal: for protein, the 3pc Baked Cod leads at 78g; for fewer calories, the Grilled Salmon with Cole Slaw at 350. The table above shows calories and macros for all 16 Long John Silver's meals we track.
What has the most protein at Long John Silver's?
The highest-protein item we track at Long John Silver's is the 3pc Baked Cod — 78g protein for 360 calories, per FastFoodNutrition.org (official-mirrored) + FatSecret / MyFoodDiary, cross-checked.
Where does Long John Silver's nutrition data come from?
Every calorie and macro on this page is sourced from FastFoodNutrition.org (official-mirrored) + FatSecret / MyFoodDiary, cross-checked, not estimated or AI-generated. Values can vary by location and change over time.
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