as served, plain baked potato
66g P 56g C 59g F
High protein contains shellfish
All chains
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Red Lobster nutrition facts & calories
16 meals · macros from Red Lobster Official Nutrition Guide (CN 6-23-25) ↗ · last verified Jul 2, 2026 · how we verify
Cutting? Start with the Blackened Mahi with Green Beans at 350 calories. Bulking or just hitting a protein target? The Surf & Turf: Maritime Lobster Tail & Sirloin with Baked Potato leads the menu at 66g protein for 1010 cal. 4 fit a keto or low-carb order. None of the tracked Red Lobster meals contain pork or nuts.
No meals match that filter.
7 oz. Sirloin with Baked Potato
590 cal
steak entree + plain baked potato
53g P 56g C 18g F
High protein
grilled salmon entree + asparagus side, no added sauce
50g P 6g C 40g F
High protein Keto contains fish
blackened salmon entree + green beans side
50g P 16g C 33g F
High protein Keto contains fish
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weekday lunch grilled tilapia + rice side + 1 Cheddar Bay Biscuit
48g P 63g C 25g F
High protein contains dairy, gluten, fish
lemon basil mahi entree + green beans side
46g P 25g C 31g F
High protein contains fish
Blackened Mahi with Green Beans
350 cal
blackened mahi entree + green beans side
44g P 16g C 13g F
High protein Low cal Keto contains fish
Grilled Mahi with Asparagus
380 cal
grilled mahi entree + asparagus side
43g P 6g C 20g F
High protein Low cal Keto contains fish
add-on maritime lobster tail + asparagus + rice sides
40g P 51g C 44g F
High protein contains shellfish
shrimp cocktail starter + add-on grilled shrimp + rice side
38g P 59g C 16g F
High protein contains shellfish
2 Cheddar Bay Biscuits + 2 add-on grilled shrimp portions
30g P 36g C 34g F
High protein contains dairy, gluten, shellfish
Red Lobster nutrition — common questions
What is the healthiest thing to eat at Red Lobster?
It depends on your goal: for protein, the Surf & Turf: Maritime Lobster Tail & Sirloin with Baked Potato leads at 66g; for fewer calories, the Blackened Mahi with Green Beans at 350. The table above shows calories and macros for all 16 Red Lobster meals we track.
What has the most protein at Red Lobster?
The highest-protein item we track at Red Lobster is the Surf & Turf: Maritime Lobster Tail & Sirloin with Baked Potato — 66g protein for 1010 calories, per Red Lobster Official Nutrition Guide (CN 6-23-25).
Where does Red Lobster nutrition data come from?
Every calorie and macro on this page is sourced from Red Lobster Official Nutrition Guide (CN 6-23-25), not estimated or AI-generated. Values can vary by location and change over time.
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