Highest-Protein Meals at Red Lobster: Full Ranking (2026)

The highest-protein item at Red Lobster is Bar Harbor Lobster Bake, with 88 g of protein and 1380 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 Red Lobster (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	Bar Harbor Lobster Bake	88	1380	118	60	6.4
2	Cajun Chicken Linguini Alfredo, Full Portion	85	1400	121	63	6.1
3	Tilapia, Full Portion	82	430	3	11	19.1
4	Shrimp Linguini Alfredo, Full Portion	79	1320	115	59	6.0
5	Seaside Shrimp Trio	72	1270	100	64	5.7
6	Canadian Walleye, Full	69	800	18	50	8.6
7	Seafarers Feast	67	1340	80	83	5.0
8	Yucatan Tilapia & Shrimp	67	910	71	42	7.4
9	Rainbow Trout, Full Portion	67	500	3	22	13.4
10	Admirals Feast	65	1420	113	79	4.6
11	Salmon, Full Portion	64	630	3	39	10.2
12	Crab Linguini Alfredo, Full Portion	61	1240	114	59	4.9
13	Wood Grilled Lobster, Shrimp & Salmon	57	940	39	61	6.1
14	Rock Lobster & Steak, 6 oz Filet Mignon	57	600	27	30	9.5
15	Southwest Style Tacos w/ Fresh Tilapia	53	800	84	30	6.6
16	Buffalo Chicken Wings	52	660	5	48	7.9
17	Maple Glazed Chicken	52	490	51	7	10.6
18	Tuna	52	250	3	2.5	20.8
19	Seaside Sampler	49	840	61	45	5.8
20	7 oz Wood Grilled Sirloin, 4 Course Feast	48	500	26	23	9.6
21	Gulf Snapper	45	240	3	4.5	18.8
22	Lobster & Langostino Pizza	45	690	53	34	6.5
23	Seafood Stuffed Mushrooms	44	490	19	27	9.0
24	7 oz Wood Grilled Sirloin, for Create Your Own Combination	44	310	1	14	14.2
25	Haddock	43	220	3	3.5	19.5
26	Cajun Chicken Linguini Alfredo, 4 Course Feast	42	700	60	31	6.0
27	Grouper	42	220	3	3.5	19.1
28	Lake Whitefish	42	310	3	14	13.5
29	Opah	42	220	3	3	19.1
30	Hand Breaded Shrimp	42	310	60	14	13.5

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 Red Lobster, 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 Red Lobster?

Bar Harbor Lobster Bake leads with 88 g of protein (1380 calories) on the US menu.

What is the most protein-efficient item at Red Lobster?

Tuna gives about 20.8 g of protein per 100 calories, one of the best ratios on the menu.

How can I get more protein at Red Lobster?

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 Red Lobster, Bar Harbor Lobster Bake tops the list at 88 g. Log your meal in Nutrola to track protein and calories together.