These 5 Red Lobster Meals Have the Highest Calorie Counts

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These 5 Red Lobster Meals Have the Highest Calorie Counts

Red Lobster is a popular seafood chain restaurant with a large menu and a wide range of dishes. Like all restaurants, some meals are healthier than others. We have identified which of their meals contain outrageous amounts of calories and sodium. Too many calories and too much sodium can cause high blood pressure and other health problems. If you visit Red Lobster regularly, opt for dishes with lower sodium levels and add a side of vegetables rather than French fries to maintain a balanced diet. Furthermore, the following five meals should be eaten in moderation or avoided altogether if you are watching your caloric intake.

Keeping Track of Your Calories at Red Lobster

Did you know that Red Lobster's website has an interactive menu that allows you to plan your meal? This feature makes keeping track of your calorie intake easy. Simply check the nutritional data for each menu item or combo meal, especially if you frequent the restaurant often. By estimating the calories in your meal and checking the nutrition information beforehand, you can plan a feast that aligns with your dietary needs, preferences, and health goals.

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Plan your next meal at Red Lobster by checking the calorie count of your preferred dish using their interactive nutritional tracker and menu.


The Admiral's Feast

Fish and chips meal.

©Joe Gough/Shutterstock.com

1,570 calories, 94g fat, 9g saturated fat, 121g carbohydrates, 60g protein, and 4,610mg sodium

The Admiral's Feast features deep-fried, wild-caught flounder, clam strips, and bay scallops. This meal has approximately 1,420 calories before the sides. Over 50 percent of the calories in this meal come from fat due to the deep-fried batter.

If you opt for French fries with this meal, the calorie count will skyrocket to 2,280. Even if you choose broccoli as a side with a side salad and honey mustard dressing, your calorie intake will still exceed 2,000. Although these options may be healthier, the high-calorie seafood overshadows their potential benefits. This meal from Red Lobster may be delicious, but it is not a healthy choice for those who are watching their calorie intake.

Baja Shrimp Bowl

Grilled tiger shrimps with spice and lemon. Grilled seafood.


1,130 calories, 70g fat, 15g saturated fat, 88g carbohydrates, 41g protein, and 3,410mg sodium

The Baja shrimp bowl is delicious, but it contains 1,130 calories and an unbelievable 3,410mg of sodium. To reduce carbohydrate and sodium intake, avoid extras like sour cream, tortilla chips, and dressing. However, this bowl is still not the best choice if you are watching calories. A better choice would be Red Lobster's Caesar salad, which has only 520 calories. While it still contains 1,050mg of salt, it has far less sodium than the Baja shrimp bowl.

Cajun Chicken Linguini Alfredo

Alfredo pasta dinner with creamy white sauce and herbs

©Tanya Consaul Photography/Shutterstock.com

1,390 calories, 63g fat, 24g saturated fat, 119g carbohydrates, 84g protein, and 2,760mg sodium

This is one of the unhealthiest dishes at Red Lobster because it contains a whopping 1,340 calories and 60 grams of fat, including 24 grams of saturated fat and 3 grams of trans fat. Additionally, it has an unhealthy 3,530 grams of sodium, making it a poor choice for those watching their salt intake. The culprit is the white sauce, which is high in salt and sugar. It is best to avoid dishes with this kind of sauce and instead opt for a dish that contains virgin olive oil and traditional tomato sauce.

Kung Pao Noodles with Crispy Shrimp

Homemade Kung Pao Chicken with Peppers and Veggies


1,360 calories, 35g fat, 8g saturated fat, 203g carbohydrates, 55g protein, and 5,700mg sodium

Kung Pao noodles with crispy shrimp are a popular dish on the Red Lobster menu. While it contains a lot of carbohydrates and protein, making it a filling option for those looking for a satisfying meal, it has significant downsides. In addition to the 1,360 calories, this meal has the highest amount of sodium of any meal at Red Lobster, a whopping 5,700mg.

The American Heart Association recommends limiting sodium intake to 1,500mg per day for most individuals. Consuming high levels of sodium can increase the risk of high blood pressure and cardiovascular disease. This dish is high in calories and salt, so it is best to avoid it.

Langostino Lobster-Artichoke-and-Seafood Dip

Top down view of a hand dipping a pita triangle into a warm artichoke dip.

©Toasted Pictures/Shutterstock.com

1,190 calories, 74g fat, 21g saturated fat, 92g carbohydrate, 36g protein, and 2,160mg sodium

The Red Lobster Langostino lobster-artichoke-and-seafood dip is 1,190 calories, a shocking amount for an appetizer. Even if you share it with others, you will consume a lot of unnecessary calories. This dip, like many of Red Lobster's meals, has an astronomically high amount of sodium, with 2,216 grams. If you are looking for a seafood appetizer, the bacon-wrapped scallops are a much better starter option, with only 340 calories.

Final Thoughts

Red Lobster offers a wide range of seafood, chicken, steak, and salad choices on its menu, each with varying nutritional value. Our guide to the Red Lobster meals with the most calories can help you choose wisely and maintain your dietary goals.

To maintain a healthy diet while eating at Red Lobster, be mindful of portion sizes, preparation methods, and the nutritional content of each menu item. Doing so will ensure you stay on track with your calorie and fitness goals.

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