While Red Lobster is known for its indulgent seafood dishes, it is possible to find healthier options on the menu. Making informed choices can allow you to enjoy a satisfying meal while still adhering to your dietary goals. This guide will explore various healthy choices available at Red Lobster, including appetizers, entrees, sides, and even a few unexpected items.
Introduction
It can be challenging to make healthy decisions when dining out, especially at a restaurant like Red Lobster, where the menu is extensive and tempting. To simplify the process, we've analyzed the menu, focusing on calorie and fat content, to identify the healthiest options available. From shrimp and scallop dishes to steak alternatives and nutritious side orders, this guide offers a variety of choices to suit different preferences.
Healthy Appetizers
Black Tiger Shrimp Cocktail
The Black Tiger Shrimp Cocktail is the healthiest item on the starter menu. This appetizer features large black tiger shrimp served with a Thai-inspired Samu Sauce, which derives its flavors from Thai chilis, cilantro, and lime. At only 180 calories, this appetizer leaves room to sample other menu items. It contains 4 grams of fat, one of which is saturated. While the cholesterol level is slightly high at 260 milligrams, it remains within the daily recommended amount. The sodium content is also reasonable at 1,180 milligrams.
New England Clam Chowder (Cup)
For those who enjoy seafood chowder, Red Lobster's New England Clam Chowder is a relatively healthy choice. A cup of the chowder contains 240 calories and 15 grams of fat, with 9 grams of saturated fat. It also includes 50 milligrams of cholesterol, 680 milligrams of sodium, 11 grams of carbs, and 4 grams of sugar. Opting for a cup instead of a bowl is crucial, as the nutritional values nearly double with a bowl, potentially exceeding the daily recommended amount of saturated fat.
Healthy Entrees
Grilled Sea Scallops and Shrimp Skewers
The Grilled Sea Scallops and Shrimp Skewers dish is a classic and relatively healthy meal option. This dish features wood-fire-grilled scallops and shrimp served on skewers over a bed of rice. While it has the highest calorie count on our list due to the rice, it still only amounts to 350 calories. It contains 11 grams of fat, with only 2 grams being saturated. The cholesterol and sodium levels are slightly elevated at 170 milligrams and 1,620 milligrams, respectively, but remain below the daily recommended amounts.
Read also: Healthy food access with Highmark Wholecare explained.
Garlic-Grilled Shrimp (Kids Menu)
The Garlic-Grilled Shrimp from the kids' menu is an excellent low-calorie option. For a reasonable price, you receive six garlic-grilled shrimp, a side, and a drink. The shrimp alone contains only 80 calories, making it the lowest-calorie item on our list. Despite being grilled in garlic butter, it has only 4 grams of fat (1 gram saturated) and 100 milligrams of cholesterol, with a sodium content of 580 milligrams.
Grilled Shrimp
For those participating in Red Lobster's Monday Ultimate Endless Shrimp promotion, Grilled Shrimp is the healthiest shrimp choice. While it has slightly more calories than the Garlic Shrimp Scampi (250 versus 220), its other nutritional stats are more favorable. It contains only 7 grams of fat, with 1 gram being saturated, compared to the 17 to 36 grams found in other "endless" options. The cholesterol level is 120 milligrams, and the sodium level is 1,130 milligrams.
Crunch-Fried Shrimp
Surprisingly, Crunch-Fried Shrimp can be a relatively healthy option. As one of the Shrimp Your Way choices, it contains 290 calories and 17 grams of fat, the highest fat content on our list due to being fried. However, only 1 gram of that fat is saturated. It also has a lower cholesterol level of 20 milligrams, with a sodium count of 1,140 milligrams.
6 oz. Filet Mignon
Red Lobster offers healthy steak options, with the 6 oz. Filet Mignon being a prime example. This lean and tender cut of beef is seasoned with the restaurant's signature blend and contains only 260 calories. It has 14 grams of fat, with 4 grams being saturated fat, and a cholesterol level of 90 milligrams. The sodium content is 850 milligrams.
7 oz. Sirloin
A more economical steak choice is the 7 oz. Sirloin, also seasoned with the chain's signature blend. This lean cut contains 320 calories and 15 grams of fat, with 4 grams of saturated fat. It has a cholesterol level of 140 milligrams.
Read also: Healthy Eating on the Run
Simply Grilled Rainbow Trout
The simply grilled rainbow trout classic dish is easily the most nutritious on the menu. At 490 calories, 22g fat, 4.5g saturated fat, <1g carbohydrates, 67g protein, and 170mg sodium.
Steamed Lobster
Steamed Lobster from Red Lobster is a healthy choice, as long as you skip the melted butter. Lobster is naturally low in fat and saturated fat. The baked potato and seasoned broccoli round out the meal and add health-promoting nutrients like vitamin C, potassium, and fiber (35% of the DV).
Seafood-Stuffed Mushrooms
Seafood-Stuffed Mushrooms make a good option for diners looking for a smaller meal. Add a healthy side dish like a house salad or roasted asparagus to round out the meal and bump up the meal’s nutritional value.
Atlantic Salmon
The Atlantic Salmon is a nutritious, lean protein option that athletes can enjoy at Red Lobster. In addition to protein, salmon provides athletes with a source of omega-3 fatty acids.
Simply Grilled Sea Scallops and Shrimp Skewers
Another healthy grilled seafood option at Red Lobster is the Simply Grilled Sea Scallops and Shrimp Skewers.
Read also: Mobile Dining Revolution
Surf and Turf
If you can’t decide between steak or seafood, consider opting for the Surf and Turf.
Maple-Bacon Chicken
The Maple-Bacon Chicken is another lean protein option that athletes can enjoy at Red Lobster.
Healthy Sides
Baked Potato
The Baked Potato is a healthy side item, especially when ordered without salt. A plain baked potato contains 270 calories and 4 grams of fat, with no saturated fat or cholesterol. However, the regular salt-encrusted version has a high sodium content of 1,730 milligrams.
Coleslaw
Red Lobster's Coleslaw is a refreshing option, containing only 110 calories. The dressing adds 8 grams of fat, with 1 gram being saturated, and it has 10 milligrams of cholesterol. The sodium content is low at 140 milligrams.
House Salad
The House Salad, featuring fresh tomatoes, shredded cheese, and red onions, contains 160 calories and 9 grams of fat, with 5 grams being saturated fats. It has 20 milligrams of cholesterol and a low sodium content of 230 milligrams.
Mashed Potatoes
Red Lobster's Mashed Potatoes contain 210 calories and 10 grams of fat (4 grams saturated). They also have 20 milligrams of cholesterol and 670 milligrams of sodium.
Seasoned Broccoli
The Seasoned Broccoli is steamed broccoli covered in a buttery sauce made with white wine and garlic seasoning. This side contains 190 calories and 16 grams of fat (10 grams saturated), with 40 milligrams of cholesterol and 400 milligrams of sodium.
Cheddar Bay Biscuit
Surprisingly, a single Cheddar Bay Biscuit contains only 160 calories. It has 10 grams of fat, half of which is saturated, and 380 milligrams of sodium.
Vegetable Sides
Red Lobster features a lot of vegetable side dishes including roasted asparagus, seasoned broccoli, and salads.
Other Healthy Side Options for athletes
There are a variety of healthy side options that athletes can select from at Red Lobster. *When ordering the side salad or the baked potato, athletes should request the salad dressing and/or potato toppings be served on the side.
Sides to be mindful of
Orzo Rice
The Orzo Rice has 310 calories, making it the side on our list with the most calories. Since it requires a lot of butter or oil to keep it from sticking together, it also has 6 grams of fat (1 of which is saturated). You won't find any cholesterol in the orzo and only 1 gram of sugar. However, it does have 880 milligrams of sodium. It also has more carbs than a baked potato: 57 grams.
Options for athletes
Shrimp cocktail
The shrimp cocktail is a great high-protein appetizer option at Red Lobster.
Grilled shrimp skewer
The grilled shrimp skewer is the healthiest shrimp option at Red Lobster, providing a nutritious source of lean protein.
Other tips
Start your meal with lighter dishes
Red Lobster’s starters can be as high in calories as a full entree. Many options are fried or served with high-calorie sauces.
Salad customization
You can save calories and fat and avoid hidden sugars by ordering a salad without dressing, cheese, or croutons.
Avoiding the "endless" option
Whichever fish you choose, avoid the "endless" option that's available at lunchtime or during happy hour.
Preparation with limited butter or oil
Make any fish choice healthier by asking for it to be prepared with limited butter or oil.
Low-carb condiments
To add flavor to a dish without extra calories, try low-carb condiments like pico de gallo.
Drinks for athletes
Athletes should aim to limit their intake of sodas, lemonade, sweet tea, alcoholic beverages, and other sugar-sweetened drinks.
Moderation and portion sizes for athletes
When eating out, be mindful of portion sizes. Often restaurants serve large portion sizes that may exceed an athlete’s nutrition needs in a single meal.
Less Healthy Options to Avoid
Admiral's Feast
With deep-fried shrimp, scallops, clam strips, and whitefish, the Admiral's Feast has 1,570 calories, 94g fat, 9g saturated fat, 121g carbohydrates, 60g protein, and 4,610mg sodium.
Lobster dip platter
The Red Lobster lobster dip platter clocks in at 4,150 calories, 260g fat, 115g saturated fat, 312g carbohydrates, 148g protein, and a whopping 12,160mg sodium.
Red Lobster's Caesar Salad
Red Lobster's classic Caesar salad has 560 calories, 47g fat, 9g saturated fat, 26g carbohydrates, 12g protein, and 1,020mg sodium.
Crab linguini Alfredo dish
The crab linguini Alfredo dish provides 1,110 calories, 68g fat, 23g saturated fat, 75g carbohydrates, 46g protein, and 2,440mg sodium.
Kung Pao noodles with crispy lobster dish
The Kung Pao noodles with crispy lobster dish comes loaded with 1,360 calories, 35g fat, 8g saturated fat, 203g carbohydrates, 55g protein, and 5,700mg sodium.
Fish & Chips
Fish is a healthy protein unless it’s battered and fried like the Fish & Chips from Red Lobster. Nearly 50% of the calories in the meal come from fat. It’s also high in sodium, sugar, and carbs.
Lobster Linguini
The Lobster Linguini is another high-calorie, high-fat, high-sodium dish at Red Lobster. One serving meets more than 165% of the daily limit for saturated fat and 131% of the daily limit for sodium.
Crunch Fried Flounder Sandwich with Fries and Coleslaw
Crunch Fried Flounder Sandwich with Fries and Coleslaw packs in a day’s worth of nutrition into one meal.