Red Lobster Nutrition Facts, Gluten-Free Menu and Allergen Guide 2025
Dining at Red Lobster can fit a wide range of plans and tastes. This guide covers nutrition facts for popular dishes, highlights gluten free menu options, and outlines key allergen details so you can choose meals with confidence.
For example, a classic grilled salmon plate has 490 calories, 0 grams of carbohydrates, 17 grams of fat, and 67 grams of protein.
Seafood plates often provide a strong dose of protein to help you feel full and support muscle repair. Many grilled entrees deliver between 30 and 70 grams of protein per serving. If you aim for 100 grams of protein in a day, enjoying a lobster tail that offers about 35 grams of protein alongside a shrimp skewer with 25 grams makes it easy to reach that target.
Red Lobster Nutrtion Facts 2025
| Item | Calories | Total Fat (g) | Sugar (g) | Protein (g) |
| Shrimp Your Way – Choose Four Bundle | 440–1,260 | 37.8 | 21.2 | 42.5 |
| Choose Four Bundle – Choose Four | 660–1,890 | 56.7 | 31.9 | 63.8 |
| Choose Four Bundle – Choose Three | 880–2,520 | 75.6 | 42.5 | 85 |
| Choose Four Bundle – Choose Two | 880–2,520 | 75.6 | 42.5 | 85 |
| Crispy Dragon Calamari | 1030 | 45.8 | 25.8 | 51.5 |
| Black Tiger Shrimp Cocktail | 180 | 8 | 4.5 | 9 |
| Crab | 880 | 39.1 | 22 | 44 |
| Hicken Bacon Ranch Flatbread | 1210 | 53.8 | 30.2 | 60.5 |
| Lobster Flatbread | 800 | 35.6 | 20 | 40 |
| Mozzarella Cheese Sticks | 820 | 36.4 | 20.5 | 41 |
| Crispy Dragon Shrimp | 1010 | 44.9 | 25.2 | 50.5 |
| Lobster Dip | 720–1060 | 39.6 | 22.2 | 44.5 |
| Hand Breaded Calamari | 1000 | 44.4 | 25 | 50 |
| Parrot Isle Jumbo Coconut Shrimp | 470 | 20.9 | 11.8 | 23.5 |
| Seafood Stuffed Mushroom | 440 | 19.6 | 11 | 22 |
| Create Your Own Ultimate Feast | 960 | 42.7 | 24 | 48 |
| Grilled Lobster, Shrimp and Salmon | 1180 | 52.4 | 29.5 | 59 |
| Admiral Feast | 1640 | 72.9 | 41 | 82 |
| Surf and Turf Walt’s Favourite Shrimp | 580 | 25.8 | 14.5 | 29 |
| Surf and Turf Maine Lobster | 740 | 32.9 | 18.5 | 37 |
| Surf and Turf Maine Lobster (Mignon) | 680 | 30.2 | 17 | 34 |
| Classic Caesar Salad | 520 | 23.1 | 13 | 26 |
| Classic Caesar Salad With Grilled Shrimp | 610 | 27.1 | 15.2 | 30.5 |
| Classic Caesar Salad With Grilled Chicken | 730 | 32.4 | 18.2 | 36.5 |
| Classic Caesar Salad With Grilled Salmon | 830 | 36.9 | 20.8 | 41.5 |
| Southwest Shrimp Bowl | 770 | 34.2 | 19.2 | 38.5 |
| Sesame Soy Salmon Bowl | 1150 | 51.1 | 28.8 | 57.5 |
| Bacon Cheeseburger (New) | 980 | 43.6 | 24.5 | 49 |
| Crunch Fried Flounder Sandwich | 1170 | 52 | 29.2 | 58.5 |
| Crab Your Way | 650–1150 | 40 | 22.5 | 45 |
| Bourbon Bacon Chicken | 570 | 25.3 | 14.2 | 28.5 |
| Atlantic Salmon | 1010 | 44.9 | 25.2 | 50.5 |
| Today’s Catch Salmon | 960 | 42.7 | 24 | 48 |
| Grilled Sea Scallops and Shrimp Skewers | 350 | 15.6 | 8.8 | 17.5 |
| Lobster Lover’s Duo | 600 | 26.7 | 15 | 30 |
| Twin Maine Tails | 540 | 24 | 13.5 | 27 |
| Wild-Caught Crunch-Fried Flounder | 1140 | 50.7 | 28.5 | 57 |
| Crispy Chicken Tenders | 950 | 42.2 | 23.8 | 47.5 |
| Live Maine Lobster | 440 | 19.6 | 11 | 22 |
| 6 Oz. Fillet Mignon | 260 | 11.6 | 6.5 | 13 |
| 7 Oz. Sirloin | 320 | 14.2 | 8 | 16 |
| Fish and Chips | 1230 | 54.7 | 30.8 | 61.5 |
| Stuffed Flounder | 560 | 24.9 | 14 | 28 |
| Today’s Catch Rainbow Trout | 550 | 24.4 | 13.8 | 27.5 |
| Create Your Own Family Feast | 1830–4830 | 148 | 83.2 | 166.5 |
| Family Snow Crab Meal Deal | 3720–6300 | 222.7 | 125.2 | 250.5 |
| Admiral’s Family Feast | 5290 | 235.1 | 132.2 | 264.5 |
| Ultimate Family Feast | 3450–5180 | 191.8 | 107.9 | 215.8 |
| Linguini Alfredo Family Meal | 3520–5180 | 193.3 | 108.8 | 217.5 |
| Game Day Bundle | 1200–4630 | 129.6 | 72.9 | 145.8 |
| Parrot Isle Jumbo Coconut Shrimp Platter | 2780 | 123.6 | 69.5 | 139 |
| Bar Harbour Lobster Bake Family Meal | 3070 | 136.4 | 76.8 | 153.5 |
| Fish Fry Family Meal | 7590 | 337.3 | 189.8 | 379.5 |
| Walt’s Favourite Shrimp Platter | 1250 | 55.6 | 31.2 | 62.5 |
| Crab Queso Platter | 4480 | 199.1 | 112 | 224 |
| Shrimp Linguini Alfredo | 1170 | 52 | 29.2 | 58.5 |
| Bar Harbour Lobster Bake | 1250 | 55.6 | 31.2 | 62.5 |
| Lobster Linguini | 1180 | 52.4 | 29.5 | 59 |
| Cajun Chicken Linguini Alfredo | 1330 | 59.1 | 33.2 | 66.5 |
| New England Clam Chowder – Bowl | 500 | 22.2 | 12.5 | 25 |
| New England Clam Chowder – Cup | 240 | 10.7 | 6 | 12 |
| Bacon Mac and Cheese | 600 | 26.7 | 15 | 30 |
| Orzo Rice | 230–310 | 12 | 6.8 | 13.5 |
| Seasoned Broccoli | 40 | 1.8 | 1 | 2 |
| Crispy Brussels Sprouts | 380 | 16.9 | 9.5 | 19 |
| Creamy Lobster Baked Potato | 340–370 | 15.8 | 8.9 | 17.8 |
| Baked Potato | 270 | 12 | 6.8 | 13.5 |
| Mashed Potato | 210 | 9.3 | 5.2 | 10.5 |
| Creamy Lobster Mashed Potatoes | 330 | 14.7 | 8.2 | 16.5 |
| Coleslaw | 110–150 | 5.8 | 3.2 | 6.5 |
| Chesapeake Fries | 510 | 22.7 | 12.8 | 25.5 |
| House Side Salad | 110 | 4.9 | 2.8 | 5.5 |
| Caesar Side Salad | 290 | 12.9 | 7.2 | 14.5 |
| PopCorn Shrimp | 250 | 11.1 | 6.2 | 12.5 |
| Garlic-Grilled Shrimp | 110 | 4.9 | 2.8 | 5.5 |
| Chicken Tenders | 620 | 27.6 | 15.5 | 31 |
| Macaroni and Cheese | 280 | 12.4 | 7 | 14 |
| Golden Fried Fish | 320 | 14.2 | 8 | 16 |
| Grilled Chicken | 130 | 5.8 | 3.2 | 6.5 |
| Classic Maine Lobster Tail | 420 | 18.7 | 10.5 | 21 |
| Grilled Shrimp | 480 | 21.3 | 12 | 24 |
| Caribbean Rock Lobster Tail | 390 | 17.3 | 9.8 | 19.5 |
| Grilled Maine Lobster Tail | 250 | 11.1 | 6.2 | 12.5 |
| Walt’s Favourite Shrimp | 630 | 28 | 15.8 | 31.5 |
| Grilled Sea Scallops | 240 | 10.7 | 6 | 12 |
| Garlic Shrimp Scampi | 280 | 12.4 | 7 | 14 |
| Snow Crab Legs | 480 | 21.3 | 12 | 24 |
| Garlic Linguini Alfredo | 990 | 44 | 24.8 | 49.5 |
| Crispy Bay Scallops | 140 | 6.2 | 3.5 | 7 |
| Grilled Sirloin | 480 | 21.3 | 12 | 24 |
| Classic Cheesecake | 830 | 36.9 | 20.8 | 41.5 |
| Chocolate Wave | 1110 | 49.3 | 27.8 | 55.5 |
| Whole Desserts | 3200–4000 | 160 | 90 | 180 |
| Key Lime Pie | 700 | 31.1 | 17.5 | 35 |
| Strawberry Cheesecake | 870 | 38.7 | 21.8 | 43.5 |
| Brownie Overboard | 1020 | 45.3 | 25.5 | 51 |
| Mozzarella Sticks Platter | 2220 | 98.7 | 55.5 | 111 |
| Chicken Tenders Platter | 4740 | 210.7 | 118.5 | 237 |
| Fountain Drinks | 120–220 | 7.6 | 4.2 | 8.5 |
| Fruit Smoothies | 460 | 20.4 | 11.5 | 23 |
| Canned and Bottled Beverages | 100–850 | 21.1 | 11.9 | 23.8 |
| Lemonades and Iced Teas | 120–240 | 8 | 4.5 | 9 |
| Mocktails | 310 | 13.8 | 7.8 | 15.5 |
| Half Gallon Beverages | 500–950 | 32.2 | 18.1 | 36.2 |
Also, try:
– Red Lobster Endless Shrimp Menu
– Red Lobster Kids Menu
– Red Lobster Drink Menu
Red Lobster Gluten-Free Menu 2025
| Item | Calories | Price | Notes |
| Live Maine Lobster (Steamed Only) | 440 | $36.99 | No butter sauce |
| Grilled Atlantic Salmon | 1010 | $24.99 | Served plain or with lemon |
| Grilled Rainbow Trout | 550 | $21.99 | No glaze or sauce |
| Grilled Sea Scallops | 240 | $14.49 | Unbreaded, grilled only |
| 6 oz. Filet Mignon | 260 | $28.99 | No sauce or topping |
| 7 oz. Sirloin | 320 | $19.99 | No added sauces |
| Baked Potato | 270 | $3.99 | No butter or sour cream |
| Seasoned Broccoli | 40 | $3.99 | Steamed only |
| House Salad (No Croutons, Vinaigrette) | 110 | $4.99 | Skip cheese for full GF |
| Coleslaw | 110–150 | $4.99 | Gluten-free dressing |
Also, try:
– Red Lobster Family Meals Menu
– Red Lobster Lunch Menu
– Red Lobster Dinner Menu
Red Lobster Dairy Free Menu 2025
| Item | Calories | Price | Notes |
| Live Maine Lobster (Steamed Only) | 440 | $36.99 | Request no butter |
| Grilled Atlantic Salmon | 1010 | $24.99 | No creamy glaze |
| Grilled Rainbow Trout | 550 | $21.99 | No sauce |
| Grilled Sea Scallops | 240 | $14.49 | Unbreaded, no butter |
| 7 oz. Sirloin | 320 | $19.99 | No cheese topping |
| House Salad (No Cheese/Dressing) | 110 | $4.99 | Use oil & vinegar |
| Baked Potato (Plain) | 270 | $3.99 | No butter or sour cream |
| Seasoned Broccoli | 40 | $3.99 | Steamed only |
| Orzo Rice | 230–310 | $3.99 | Check for butter |
| Coleslaw | 110–150 | $4.99 | Check dressing label |
| Grilled Chicken (Plain) | 130 | $7.99 | Kids menu option, no sauce |
| Snow Crab Legs | 480 | $15.99 | Request no butter |
| Steamed Shrimp (Plain) | Approx 100–150 | Varies | No butter dip |
Red Lobster Allergen Menu 2025
| Item | Contains Allergens |
|---|---|
| Live Maine Lobster (Steamed Only) | ❌ Shellfish, ❌ Fish |
| Grilled Atlantic Salmon | ❌ Shellfish, ⚠️ Soy |
| Grilled Rainbow Trout | ❌ Shellfish, ⚠️ Soy |
| Grilled Sea Scallops | ❌ Shellfish, ❌ Fish |
| 6 oz. Filet Mignon | ⚠️ Soy, ✅ All else |
| Baked Potato (Plain) | ✅ Free from major allergens |
| Seasoned Broccoli (Steamed) | ✅ Free from major allergens |
| House Salad (No Croutons) | ⚠️ Egg, ⚠️ Milk, ⚠️ Wheat, ⚠️ Soy |
| Coleslaw | ❌ Milk |
| Popcorn Shrimp | ❌ Milk, ❌ Wheat, ❌ Soy, ❌ Shellfish, ❌ Fish |
| Cheddar Bay Biscuits | ❌ Egg, ❌ Milk, ❌ Wheat, ❌ Soy |
| New England Clam Chowder (Cup) | ❌ Egg, ❌ Milk, ❌ Wheat, ❌ Soy, ❌ Shellfish, ❌ Fish |
| Chocolate Wave (Dessert) | ❌ Egg, ❌ Milk, ❌ Wheat, ❌ Soy, ❌ Tree Nuts, ❌ Peanuts |
Customer Service
Official Red Lobster’s resources:
- Office: 450 S. Orange Ave Suite 800 Orlando FL 32801 US
- Contact Number: +1-407-734-9000
- Official Website: https://www.redlobster.com/
- Gift Cards: Red Lobster Gift Card Balance Check
- Red Lobster Locations: https://www.redlobster.com/seafood-restaurants/
- Coupons: https://redlobster-menu.us/red-lobster-coupons/
- Specials & Promotions: Red Lobster Deals
- Support: https://www.redlobster.com/contact-us/
- Careers: https://careers.redlobster.com/
Official Social Links
Conclusion
The nutrition guide, gluten-free picks, dairy-free meals, and allergen menu all show one thing clearly—there’s a lot more comfort, clarity, and care in what’s served here than most expect. You’re not just picking a dish; you’re building a meal that matches how you eat and what you avoid. And the good part? It still tastes great. Grilled seafood keeps things light and flavorful, the salads feel fresh, and even the simplest steamed items carry their own charm.
If you’re planning to explore more, try building your own ultimate feast next time. Mix and match grilled shrimp, scallops, or lobster tails—it’s a fun way to stay in control and enjoy more of the menu.
