Highest-Protein Meals at Long John Silver's: Full Ranking (2026)

The highest-protein item at Long John Silver's is 1 Baked Cod, with 36 g of protein and 160 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 Long John Silver'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	1 Baked Cod	36	160	1	1	22.5
2	3 Breaded Mozzarella Sticks	15	370	24	23	4.1
3	1 Battered Cod	15	190	9	11	7.9
4	1 Crispy Fish Sandwich	14	400	44	16	3.5
5	Beer Battered Cod	14	185	10	9	7.6
6	1 Baja Fish Taco	13	410	40	21	3.2
7	1 Battered Alaskan Pollock	10	200	16	10	5.0
8	Breaded Clam Strips	10	340	35	20	2.9
9	1 Chicken Tender	10	150	11	7	6.7
10	1 Crab Cake	10	280	26	15	3.6
11	Clam Chowder	9	230	16	16	3.9
12	Popcorn Shrimp	8	210	24	9	3.8
13	5 Jalapeno Cheddar Bites	6	240	18	16	2.5
14	3 Battered Shrimp	6	100	5	7	6.0
15	1 Baked Potato	6	297	67	0	2.0
16	Macaroni & Cheese	6	150	19	6	4.0
17	Broccoli Cheese Soup	5	220	8	18	2.3
18	5 Broccoli Cheese Bites	5	310	18	24	1.6
19	3 Baked Shrimp	5	25	0	0	20.0
20	Fries, Individual	4	350	44	17	1.1
21	Rice	4	180	37	1	2.2
22	Chocolate Cream Pie	3	280	28	17	1.1
23	Pineapple Cream Pie	3	300	35	17	1.0
24	5 Battered Onion Rings	3	481	39	35	0.6
25	2 Hushpuppies	3	150	19	7	2.0
26	1 Chocolate Chip Cookie	2	190	22	11	1.1
27	Corn	2	160	19	8	1.3
28	Jalapeno Peppers	1	15	2	0	6.7
29	Marinara	1	15	4	0	6.7
30	Cole Slaw, Individual	1	170	18	11	0.6

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 Long John Silver'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 Long John Silver's?

1 Baked Cod leads with 36 g of protein (160 calories) on the US menu.

What is the most protein-efficient item at Long John Silver's?

1 Baked Cod gives about 22.5 g of protein per 100 calories, one of the best ratios on the menu.

How can I get more protein at Long John Silver'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 Long John Silver's, 1 Baked Cod tops the list at 36 g. Log your meal in Nutrola to track protein and calories together.