Red Lobster Low Calorie Options

Red Lobster Low Calorie Meal Calculator

So, to begin with, Red Lobster offers a really cool little tool. It's the Red Lobster Smart Meal Calculator. To use it you simply drag an item from the side bar selection list onto your meal menu. Scrolling over the sidebar item gives you a small nutrition facts bubble, and scrolling over an item on your personal menu turns that item into a facts sheet. You get 6 spots and it keeps a running total at the bottom for you. Here's a screen shot from it:

Only problem with this calculator is that it only includes items that they list on their Lighthouse Menu. It's pretty easy to create a yummy, low calorie meal off of that menu, but I also have a few other options from other sections of the menu.

Light House Menu Options from Red Lobster


Rock Lobster - 90 calories
Broiled Sole - 365 calories
Salmon - 270 calories
Tilapia - 210 calories
Rainbow Trout - 220 calories
Chilled Jumbo Shrimp Cocktail - 120 calories


Asparagus - 60 calories
Broccoli - 45 calories
Garden Salad - 90 calories

Dressings and Dipping Sauces

Balsamic Vinaigrette - 80 calories
Pico de Gallo - 10 calories
Cocktail sauce - 40 calories
Fat Free Ranch - 60 calories

Red Lobster Low Calorie Appetizers

 Appetizers are terrible. They're mostly fried and since they come before the meal it's easy to discount them, but they tend to be super high calorie. Breading and cheese are two extremely high calorie options. Here are calorie counts for half a serving of each appetizers, made with the assumption that you'll order your appetizers to share... and don't forget to count the sauces!

1/2 servings of appetizers-
Chilled Jumbo Shrimp Cocktail - 60 calories
Clam strips - 185 calories
Mozzarella Cheese Sticks - 170 calories
Stuffed Mushrooms - 110 calories
Lobster, Crab and Seafood stuffed mushrooms - 165 calories
Pan Seared Crab Cakes - 140 calories

1/2 servings of dipping sauces for appetizers
Cocktail sauce - 20 calories
Ketchup - 25 calories
Marinara Sauce - 13 calories
Pico de gallo - 5 calories
Sweet and spice glaze - 50 calories

Red Lobster Low Calorie Soups and Salads 
I'm posting the soup bowl calorie counts. The soup cups have almost exactly half the calories of the bowls.

Soup Bowls and Red Lobster
Creamy Potato Bacon Soup - 450 calories
Lobster Bisque - 410 calories
Manhattan Clam Chowder - 160 calories
New England Clam Chowder - 480 calories

Caesar Salad - 270 calories (Add shrimp - 15 additional calories)
Caesar dressing - 280 calories
Garden Salad - 90 calories
Balsamic Vinaigrette - 80 calories
Fat Free Ranch - 60 calories

Red Lobster Low Calorie Entrees 

Setting aside the Lighthouse menu there are still several low calorie main courses that you can enjoy. These are a bit higher in calorie count, but if you pair them properly with Lighthouse sides and dips you can still maintain a low calorie diet.

Create Your Own Feast 

Garlic Shrimp Scampi - 180 calories
Garlic Grilled Shrimp - 60 calories
Seafood Stuffed Flounder - 160 calories
Steamed Snowcrab legs - 90 calories
Wood Grilled Fresh Salmon - 160 calories

Shrimp Lovers Monday and Tuesday Specials

Fried Shrimp - 210 calories
Popcorn Shrimp - 180 calories
Scampi - 130 calories

Lobster and Crab

Live Main Lobster- Steamed - 1 1/4 pound - 230 calories
Live Main Lobster- Steamed with Stuffing - 1 1/4 pound- 310 calories
Snow Crab Legs - 1 pound - 180 calories
Rock Lobster Tail - 90 calories
Rockzilla - 130 calories

Signature Combos 

Ultimate Feast - 600 calories - includes lobster tail, shrimp scampi and Walt's Favorite Shrimp. 

Traditional Favorites 

Broiled Seafood Platter - scallops, shrimp and stuffed flounder - 300 calories
Broiled Flounder - 320 calories
Blackened Walleye - 300 calories
Broiled Walleye - 260 calories
Parmesan Crusted Tilapia - half portion - 430 calories

Wood Fire Grilled Shellfish, Chicken and Steak 

Garlic grilled jumbo shrimp - 370 calories
Woodb Grilled Lobster, Shrimp and Scallops - 500 calories
Peach Bourbon BBQ Shrimp and Scallops - 490 calories
Wood Grilled Shrimp and Scallops - 500 calories
Center Cut NY Strip Steak - 12 oz - 490 calories

Add To Any Meal - 

Maine Lobster Tail - 60 calories
Garlic Grilled Jumbo Shrimp Skewer - 100 calories
Snow Crab Legs - 1/2 pound - 90 calories

Red Lobster Low Calorie Side Dishes 

Cole Slaw - 200 calories
Fresh Asparagus - 60 calories
Fresh Broccoli - 45 calories
Wild Rice Pilaf - 180 calories

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Make your own-diet friendly foods with this super inexpensive cooking course!

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