High-protein Red Lobster orders
These orders are copied from the nutrition information Red Lobster publishes. Calories, protein, carbs, and fat are the figures in that guide. Sides, sauces, and drinks are not added unless the published item already includes them.
A high-protein pick is Grilled Chicken, at 31 g protein for 170 calories. For Red Lobster macros on a single order, use the table and the source link below.
TableMacros is not affiliated with Red Lobster. The name is used only so you can tell which restaurant published the numbers.
Example macro-friendly orders
Each row is one published menu item. The guide is linked under the item name. There are 8 examples, ranked by protein per calorie.
| Order | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Grilled ChickenFrom Red Lobster's published nutrition | 170 | 31 g | 0 g | 5 g |
| Sirloin 7 oz.From Red Lobster's published nutrition | 320 | 46 g | 1 g | 15 g |
| Steak - 6 oz. Filet MignonFrom Red Lobster's published nutrition | 260 | 34 g | 1 g | 14 g |
| Shrimp CocktailFrom Red Lobster's published nutrition | 180 | 23 g | 10 g | 4 g |
| Garlic Lover's 7 oz. SirloinFrom Red Lobster's published nutrition | 400 | 46 g | 3 g | 23 g |
| Mariner's Seafood Boil Snow CrabFrom Red Lobster's published nutrition | 600 | 60 g | 80 g | 4 g |
| Garlic Lover's 6 oz. FiletFrom Red Lobster's published nutrition | 340 | 34 g | 3 g | 22 g |
| Salmon GrilledFrom Red Lobster's published nutrition | 510 | 47 g | 1 g | 34 g |
Find an order that fits your targets
TableMacros uses these same official files to rank Red Lobster and other chains near you. Set your calories and protein, then open it on the web or on Android.
Source
From Red Lobster's published nutrition
Red Lobster official nutrition information (Official PDF). Page updated 2026-10-24.
Customizations, sizes, and regional recipes change the numbers. Menus change; check the source before you order. This is general information, not medical or allergen advice. TableMacros is not affiliated with, endorsed by, or sponsored by Red Lobster.
Questions
What is a high-protein Red Lobster order?
The best protein for the calories in this list is Grilled Chicken: 31 g protein, 0 g carbs, 5 g fat, 170 calories. The highest protein total in the list is Mariner's Seafood Boil Snow Crab: 60 g protein, 80 g carbs, 4 g fat, 600 calories.
What is a low-carb Red Lobster order?
The fewest carbs in this list is Grilled Chicken: 31 g protein, 0 g carbs, 5 g fat, 170 calories.
Do these Red Lobster orders include sauces and drinks?
A row includes a sauce, side, or drink only when that item is named. Combined rows add only the published portions joined by a plus sign. Nothing else is included.
Where do these Red Lobster macros come from?
The figures come from Red Lobster's published nutrition information: https://img-ecomm-rl-prod-fye5gqbxdtbghqer.a03.azurefd.net/brandsite/documents/US_Nutrition_10-12-26.pdf. Rows with more than one item add those published portions. No number on this page is estimated.
Is TableMacros affiliated with Red Lobster?
No. Red Lobster is a trademark of its owner. TableMacros is not affiliated with, endorsed by, or sponsored by Red Lobster. The name is used only to identify the restaurant that published this nutrition information.
How do I find a Red Lobster order that fits my targets?
Open TableMacros on the web at https://tablemacros.app and set your calorie and protein targets. It ranks orders at Red Lobster and other chains near you from the same official nutrition files. The Android app is on Google Play: https://play.google.com/store/apps/details?id=com.montgomeryappworks.tablemacros
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