The Healthiest Options at Long John Silver's, Ranked (2026)

Eating healthy at Long John Silver's doesn't have to be a challenge. With a variety of seafood and chicken options, you can find meals that are both delicious and nutritious. By focusing on protein-rich choices, you can satisfy your cravings without compromising your health goals.

The Healthiest Options at Long John Silver's, Ranked by Protein Efficiency

Here, we rank the healthiest options based on protein-per-calorie efficiency. This metric highlights meals that deliver the most protein for the least calories.

Rank	Menu Item	Calories	Protein	Protein/100cal
1	1 Baked Cod	160 kcal	36 g	22.5 g
2	1 Battered Cod	190 kcal	15 g	7.9 g
3	Beer Battered Cod	185 kcal	14 g	7.6 g
4	1 Chicken Tender	150 kcal	10 g	6.7 g
5	1 Battered Alaskan Pollock	200 kcal	10 g	5 g
6	3 Breaded Mozzarella Sticks	370 kcal	15 g	4.1 g
7	Clam Chowder	230 kcal	9 g	3.9 g
8	Popcorn Shrimp	210 kcal	8 g	3.8 g
9	1 Crab Cake	280 kcal	10 g	3.6 g
10	1 Crispy Fish Sandwich	400 kcal	14 g	3.5 g
11	1 Baja Fish Taco	410 kcal	13 g	3.2 g
12	Breaded Clam Strips	340 kcal	10 g	2.9 g

The ranking reveals that Baked Cod stands out as the top choice, providing an impressive 36 grams of protein for just 160 calories. This makes it an excellent option for those looking to maximize their protein intake while keeping calories in check.

Best Filling Meals Under 500 Calories at Long John Silver's

For those seeking filling high-protein meals under 500 calories, there are several great selections. These options allow you to enjoy a satisfying meal without overindulging.

Menu Item	Calories	Protein	Protein/100cal
1 Baked Cod	160 kcal	36 g	22.5 g
3 Breaded Mozzarella Sticks	370 kcal	15 g	4.1 g
1 Battered Cod	190 kcal	15 g	7.9 g

Meals like Baked Cod and Chicken Tenders provide substantial protein content while staying within a moderate calorie range. This balance makes them ideal for a fulfilling dining experience.

Lightest Picks Under 250 Calories

Menu Item	Calories	Protein
3 Battered Shrimp	100 kcal	6 g
1 Chicken Tender	150 kcal	10 g
Macaroni & Cheese	150 kcal	6 g
1 Baked Cod	160 kcal	36 g
Beer Battered Cod	185 kcal	14 g
1 Battered Cod	190 kcal	15 g
1 Battered Alaskan Pollock	200 kcal	10 g
Popcorn Shrimp	210 kcal	8 g
Broccoli Cheese Soup	220 kcal	5 g
Clam Chowder	230 kcal	9 g
5 Jalapeno Cheddar Bites	240 kcal	6 g

If you're looking for lighter picks, options like Popcorn Shrimp and Clam Chowder offer lower calorie counts. However, they do not provide the same protein efficiency as the top choices.

Long John Silver's vs. Other Chains: Healthiest Pick

When comparing Long John Silver's to other fast-food chains,

Chain	Best Protein-Per-Calorie Pick	Calories	Protein	Per 100cal
Long John Silver's	1 Baked Cod	160 kcal	36 g	22.5 g
McDonald's	Artisan Grilled Chicken Sandwich	380 kcal	37 g	9.7 g
Wendy's	Grilled Chicken Sandwich	360 kcal	35 g	9.7 g
Chick-fil-A	6 Grilled Nuggets Kids Meal	110 kcal	13 g	11.8 g

it's clear that Long John Silver's prioritizes seafood options that are both tasty and nutritious. Many other chains focus on fried items that offer less protein per calorie, making Long John Silver's a standout for health-conscious diners.

How to Track Long John Silver's in Nutrola

Eating well at Long John Silver's comes down to picking high-protein, moderate-calorie items and actually logging them. "A grilled something and a side" can hide 200 to 400 calories you did not plan for. Nutrola's verified restaurant database includes Long John Silver's with accurate calories and macros, so you are not relying on crowd-sourced numbers that can be off by 10 to 20 percent. Log your order before you eat to see exactly how it fits your day. The app uses AI photo recognition and voice logging, tracks 100+ nutrients, covers 100+ chains, and works in 15 languages with a 4.9 rating. After a free trial it is just 2.50 euros per month with no ads.

Long John Silver's Healthy Order Quick Reference

Goal	Best Order	Calories	Protein
Best protein efficiency	1 Baked Cod	160 kcal	36 g
Best filling meal under 500 cal	1 Baked Cod	160 kcal	36 g
Lightest option	3 Battered Shrimp	100 kcal	6 g

How We Define "Healthiest"

This ranking defines "healthiest" as the best protein-per-calorie efficiency among substantial menu items (60 calories or more), using verified calorie and macro data. Protein density and calorie control are the two levers most useful for satiety and weight management. It does not score sodium, fiber, or additives, which are not part of this dataset, so pair it with your own dietary priorities.

The Bottom Line

In summary, Long John Silver's provides several healthy options that emphasize protein efficiency, with Baked Cod leading the way. By choosing wisely, you can enjoy a satisfying meal that aligns with your health goals. For more insights into nutrition and healthy eating, consider trying Nutrola's free trial to explore personalized meal plans.