Highest-Protein Meals at Captain D's: Full Ranking (2026)

The highest-protein item at Captain D's is Grilled Tilapia Salad, with 41 g of protein and 310 calories. The table below ranks the 30 highest-protein items on the US menu, with calories and protein per 100 calories so you can spot the most protein-efficient choices.

Highest-protein items at Captain D's (US menu)

Ranked by grams of protein per item. The last column shows protein per 100 calories, a quick measure of protein efficiency:

#	Item	Protein (g)	Calories	Carbs (g)	Fat (g)	Protein per 100 cal
1	Grilled Tilapia Salad	41	310	9	13	13.2
2	Wild Alaskan Salmon Salad	38	330	10	16	11.5
3	Grilled Chicken Salad	34	290	10	12	11.7
4	Grilled Salmon	31	220	0	10	14.1
5	Skewer Shrimp Salad	30	300	10	11	10.0
6	Southern Style White Fish Filet	27	560	26	37	4.8
7	Grilled White Fish Filet	25	180	2	8	13.9
8	Cheese Sticks	21	500	35	32	4.2
9	Loaded Baked Potato	18	400	49	15	4.5
10	Breaded Flounder	15	240	10	15	6.3
11	Southern Style Breaded Chicken Salad	15	290	20	17	5.2
12	Clam Strips	15	580	49	38	2.6
13	Popcorn Shrimp	15	490	48	27	3.1
14	Catfish	11	260	11	19	4.2
15	Chicken Tender	9	180	11	11	5.0
16	Popcorn Shrimp, Small Order	8	240	24	14	3.3
17	Baked Potato	6	210	48	0	2.9
18	Cheesecake	6	410	36	27	1.5
19	Jalapeno Poppers	6	510	40	36	1.2
20	Mac & Cheese	6	170	18	8	3.5
21	Corn On The Cob	5	180	37	1.5	2.8
22	Grilled White Fish Filet Tender	5	50	0	3	10.0
23	Southern Style Fish Tenders	5	110	4	8	4.5
24	Okra	4	320	31	20	1.3
25	Seasoned Rice	3	170	35	1.5	1.8
26	Chocolate Cake	3	300	49	11	1.0
27	French Fries	3	330	28	22	0.9
28	Breadstick	3	150	22	5	2.0
29	Stuffed Crab	3	140	11	10	2.1
30	Crab Cakes	3	190	10	11	1.6

Track restaurant meals with Nutrola

Restaurant portions are easy to underestimate, and the calories add up fast. Nutrola is an AI calorie tracker built on a 1.8M+ RD-verified food and restaurant database, so you can check a menu item before you order. Log a meal by photo or by voice and you will see how it fits into your day.

Source and method

These figures come from Nutrola's 1.8M+ RD-verified food and restaurant database and reflect the US menu of Captain D's, so portion sizes and recipes can differ in other countries. Values are per item as served and are indicative, since menus and recipes change over time.

Frequently asked questions

What has the most protein at Captain D's?

Grilled Tilapia Salad leads with 41 g of protein (310 calories) on the US menu.

What is the most protein-efficient item at Captain D's?

Grilled Salmon gives about 14.1 g of protein per 100 calories, one of the best ratios on the menu.

How can I get more protein at Captain D's?

Choose grilled over fried, add a plain protein, and skip high-calorie sauces and sides. The ranking above shows the highest-protein items to build around.

Summary

For protein at Captain D's, Grilled Tilapia Salad tops the list at 41 g. Log your meal in Nutrola to track protein and calories together.