Lowest-Calorie Captain D's Meals (2026): Every Item Ranked

The lowest-calorie item at Captain D's (above a few calories) is Broccoli, at 20 calories. The table below ranks the 30 lowest-calorie items on the US menu, with protein so you can find filling, lighter options. The list includes sides and drinks as well as mains.

Lowest-calorie items at Captain D's (US menu)

Ranked from fewest calories upward, with protein, carbs, and fat for each item:

#	Item	Category	Calories	Protein (g)	Carbs (g)	Fat (g)
1	Broccoli	Appetizers & Sides	20	2	4	0
2	Side Salad	Salads	20	1	4	0
3	Cocktail Sauce	Toppings & Ingredients	25	0	4	0
4	Sweet & Sour Sauce	Toppings & Ingredients	35	0	10	0
5	Cheesecake Add Strawberry Topping	Toppings & Ingredients	50	0	13	0
6	Grilled White Fish Filet Tender	Entrees	50	5	0	3
7	Butterfly Shrimp	Entrees	60	2	4	4.5
8	Green Beans	Appetizers & Sides	70	2	5	2.5
9	Hushpuppy	Baked Goods	80	1	9	4
10	Funnel Cake Stix Add Caramel Sauce	Toppings & Ingredients	90	0	21	0
11	Tartar Sauce	Toppings & Ingredients	100	0	2	10
12	Southern Style Fish Tenders	Entrees	110	5	4	8
13	Honey Mustard	Toppings & Ingredients	120	0	3	12
14	Sweet Tea, Kids	Beverages	140	0	37	0
15	Stuffed Crab	Entrees	140	3	11	10
16	Ds Dippin Sauce	Toppings & Ingredients	140	0	3	14
17	Breadstick	Baked Goods	150	3	22	5
18	Coke, Kids	Beverages	150	0	40	0
19	Dr Pepper, Kids	Beverages	150	0	40	0
20	Sprite, Kids	Beverages	150	0	37	0
21	Seasoned Rice	Appetizers & Sides	170	3	35	1.5
22	Mac & Cheese	Entrees	170	6	18	8
23	Corn On The Cob	Appetizers & Sides	180	5	37	1.5
24	Coleslaw	Appetizers & Sides	180	1	15	13
25	Chicken Tender	Entrees	180	9	11	11
26	Chocolate Chip Cookie	Desserts	180	2	27	8
27	Grilled White Fish Filet	Entrees	180	25	2	8
28	Crab Cakes	Appetizers & Sides	190	3	10	11
29	Baked Potato	Appetizers & Sides	210	6	48	0
30	Grilled Salmon	Entrees	220	31	0	10

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 is the lowest-calorie item at Captain D's?

Broccoli is among the lowest at 20 calories on the US menu.

What can I eat at Captain D's on a diet?

Pick from the lowest-calorie items above, favour grilled proteins and salads, and watch dressings, sauces, and sugary drinks, which add calories quickly.

Does Captain D's have low-calorie options?

Yes. The ranking above lists 30 items under the chain's lighter end, including sides and drinks alongside mains.

Summary

For a lighter choice at Captain D's, start with Broccoli at 20 calories. Log it in Nutrola to keep the rest of your day on track.