Red Lobster Menu – What You Should And Shouldn’t Try

Red Lobster Menu – What You Should And Shouldn’t Try

This famous seafood chain is like a heavenly dream come true for seafood lovers. It offers a variety of finger-licking good seafood menus. Whether you try their oven-roasted lobster or the grilled shrimp, one thing is sure; you will love the Red Lobster Menu. 

In the article, we bring you some of the best food from the famous restaurant of Red Lobster Menu, which you should try. You will also find the food from different menu options that you should avoid as some foods here surprisingly contain high sodium, sugar, and fat. So, in the article, we have listed the best healthy food and what to avoid for the sake of your health.

We have also sorted out the red lobster menu into specific parts for kids and lunch. So let’s get started with the red lobster food:


Must try: Seafood-Stuffed Mushrooms

Seafood-Stuffed Mushrooms

This food from the red lobster menu is the best as the other food options in this category contain excessive calories, fat, and sodium. These seafood mushrooms provide essential food item ‘vegetables, ‘ which is for most people always to use more while it is low in calories at the same time. 

The seafood Mushrooms offered here contain 390 calories, 1080mg sodium, 30grams protein, 22grams fat, and 18grams of fiber, making them the best appetizer option. 

Avoid: Peppercorn Panko Calamari

This appetizer from the red lobster menu is very high in sodium content. It alone contains 3,140mg of sodium, which is way too high compared to 2,500mg recommended value under the dietary guidelines. Other than the sodium content, it also contains excessive fat and calories for an appetizer. 

This appetizer’s nutritional values are 990 calories, 76grams fat, 3140milligrams sodium, 27grams of protein, and 48grams carb, which makes it an appetizer to avoid.

Soups on Red Lobster Menu

Must-Try: Manhattan Clam Chowder Cup

Manhattan Clam Chowder Cup from Red Lobster Menu

This soup from the red lobster menu is a bit salty but best in its category. Although it is high in sodium content, it is low in fat and calories, making it the best you can get from the soup menu.

It is suggested to drink a lot of water with this soup to neutralize its salty taste. 

This soup’s nutritional values are 5grams fat, 21grams carb, 160 calories, 1100milligrams sodium, and 9grams of protein.

Avoid creamy Potato Bacon Cup.

The saturated fat content in this item on the red lobster menu makes it the worst food item you should avoid for the sake of your health. The high-fat content in this single cup of soup will be equivalent to half of the recommended fat intake per day. 

The nutritional values of this soup are 20 grams of fat, 30 grams of carbs. 320 calories, 1070 milligrams sodium, and 6 grams of protein. 

Tasting Plates in Red Lobster Menu

Must try: Tuna Poke

 Tuna Poke

Unlike most of the items here on the red lobster menu, this item is not high in sodium and is a good source of protein. The lower sodium content of this item makes it the best in comparison to others in this category. 

This food item’s nutritional values are 7 grams fat, 24 grams protein, 250 calories, 21 grams carbs, and 630 milligrams sodium. 

Avoid:  Dragon Broccoli

This item on the red lobster menu is deceiving in itself. This food’s main content is a vegetable, but still, it is highest in the sodium content from its category.

The vegetable content of this food makes it look healthy, but it’s just the opposite, which makes it a must avoid food item on the menu.

This item’s nutritional values are 440 calories, 1620 milligrams sodium, 8 grams protein, 24 grams fat, and 48 grams of carb. 

Red Lobster Menu’s Shrimp & Classic Combos

Must-Try: Wood-Grilled Shrimp

Wood-Grilled Shrimp from Red Lobster Menu

At first, this dish may look high in fat as it is butter glaze brushed, but it is, in reality, low in saturated fat. This dish’s low saturated fat content makes it a must-try among the other items in this category of the red lobster menu.

One thing to remember when trying this dish is that it has excessive sodium content, which makes it an avoidable option if you have Hypertension. 

This dish’s nutritional values are 10 grams fat, 31 grams of carbs, 320 calories, 1510 milligrams sodium, and 25 grams of protein.

Avoid: Seaside Shrimp Trio

This dish from the red lobster menu is a must to avoid. It is high in nearly everything like fat, calories, and saturated fat, which makes it a must avoid item in the category. The saturated fat in this dish is equivalent to 80% of the daily recommended intake.  

This dish’s nutritional values are 1100 calories, 4060 milligrams of sodium, 49 grams protein, 58 grams fat, and 94 grams of carbs.

Crabs & Seafood Bakes In Bakes And Combos

Must-Try: Crab Linguini Alfredo

 Crab Linguini Alfredo

The first impression of this dish is not as good healthy food as it is covered in cheese sauce. Despite being covered in cheese sauce, it is surprisingly low in sodium, saturated fat, and calorie, which makes it the best in its category. 

This dish’s nutritional values for the half plate are 610 calories, 1360 milligrams sodium, 30 grams protein, 57 grams carb, and 28 grams fat. 

Avoid: Bar Harbor Lobster Bake

It would be best to avoid this dish as eating; it leads to a very high intake of sodium, calories, and carbs. Another reason to avoid this dish is that it is also high in saturated fat in comparison to other options in the category. 

Desserts In Red Lobster Menu

Must-Try: Key Lime Pie

Key Lime Pie in desserts from red lobster menu

After a heavy meal, a light and tasty dessert is something that each one of us craves. This dish in the red lobster menu is just perfect for dessert as it is low in fat, calories, carbs, and sodium. 

This dish’s nutritional values are 400 calories, 200 milligrams of sodium, 8 grams protein, 14 grams fat, and 59 grams carbohydrates. 

Avoid: Chocolate Wave

This dessert from the red lobster menu looks and sounds mouth-watering; it must be avoided as it is very unhealthy. The high-calorie content of this dish is equivalent to nearly half of the recommended daily intake. The high-calorie content of this dish makes it a must avoid after a heavy dinner. 

This dish’s nutritional values are 1110 calories, 11 grams protein, 720-milligram sodium, 62 grams fat, and 134 grams carbohydrates. 

Lunch From Red Lobster Menu

Must-Try: Shrimp And Wood-Grilled Chicken-Shrimp Skewer

Shrimp And Wood-Grilled Chicken-Shrimp Skewer

This dish from the red lobster menu is a great source of lean protein. This healthy dish is the best option as it will not make you feel sluggish after lunch. 

This dish’s nutritional values are 340 calories, 34 grams protein, 1270 milligrams sodium, 9 grams fat, and 31 grams carbohydrates. 

Must-Try: Sailor’s Platter

This dish is another must-try from the lunch category on the menu. It is low in calories and fat and contains a good variety of flounder and shrimp. 

This dish’s nutritional values are 450 calories, 48 grams protein, 1740 milligrams sodium, 18 grams fat, and 18 grams carbohydrates. 

Avoid: Petite chilled Lobster And Shrimp Roll With Fries. 

Fires and two butter buns make this dish in the menu high in fat, sodium, and calories. The high content of these three makes this dish an unhealthy option to eat. 

This dish’s nutritional values are 970 calories, 377 grams protein, 105 grams carbohydrates, 45 grams fat, and 2650 milligrams sodium. 

Red Lobster Menu For Kids

Must-Try: Broiled Tilapia

 Broiled Tilapia in kids category from red lobster menu

This dish from the menu will be a great choice for kids, although it is a little high in calories, but for kids, taste also matters along with health. For a balanced diet, you can pair this dish with some vegetables or rice options available on the menu. 

This dish’s nutritional values are 250 calories, 240 milligrams sodium, 42 grams protein, 9 grams fat, and 1 gram carbohydrates. 

Must-Try: Garlic Grilled Shrimp Skewer

This shrimp dish from the red lobster menu is another must-try when visiting with kids. The shrimp skewer grilled with garlic will be a perfect dish if you want your kid to try something new different from the usual food. 

This dish’s portion size is in accordance with the kids, and it’s also low in calories and fat. 

The dish’s nutritional values are 80 calories, 580 milligrams sodium, 11 grams protein, 3.5 grams fat, and less than 1 gram carb.

Avoid: Chicken Fingers

Chicken Fingers

The chicken fingers from the red lobster menu are a dish you would like to avoid as it contains excessive sodium, calories, and fat for a kid. 

The dish’s nutritional values are 620 calories, 1490 milligram sodium, 24 grams protein, 45 grams fat, and 28 grams carbohydrates. 

Avoid: Golden-Fried Fish

The golden fried fish from the red lobster menu is a must avoid for kids. This dish is high in sodium, calories, and fat, which matches with the theme of avoiding fried food. The sodium content of this dish is way too high than the recommended intake of a child. 


The red lobster menu is indeed a seafood lover’s dream come true, but you must look out for ingredients prior to ordering if you are health conscious. This article will help you in making a healthy choice.

In the article, we have put the must-try dishes as well the ones to be avoided for the sake of health. We have put suggestions in the article from each category of the red lobster menu, from their famous shrimp dishes to kids’ favorite foods. 

If you like the article, please do let us know in the comment box. 

Jatin Choudhary

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