Lowest-Calorie Red Lobster Meals (2026): Every Item Ranked

The lowest-calorie item at Red Lobster (above a few calories) is Pineapple Relish Topping, at 10 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 Red Lobster (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	Pineapple Relish Topping	Toppings & Ingredients	10	0	3	0
2	Pico De Gallo	Toppings & Ingredients	10	0	2	0
3	Berry Cosmo	Beverages	18	0	17	0
4	Mustard	Toppings & Ingredients	20	1	1	1
5	Sour Cream	Toppings & Ingredients	25	0	0	2
6	Fruit, Kids	Appetizers & Sides	30	0	8	0
7	Minute Maid Light Lemonade	Beverages	30	0	8	0
8	Marinara Sauce	Toppings & Ingredients	35	0	4	2
9	Soy Ginger Glaze	Toppings & Ingredients	40	0	10	0
10	Olive Oil Topping	Toppings & Ingredients	40	0	0	5
11	Fresh Seasoned Broccoli	Appetizers & Sides	40	3	8	0
12	Cocktail Sauce	Toppings & Ingredients	45	0	11	0
13	Grilled Shrimp, for Salad, Add On	Toppings & Ingredients	60	6	0	4
14	Ketchup	Toppings & Ingredients	60	0	15	0
15	Champagne Vinaigrette	Toppings & Ingredients	70	0	9	4
16	Nonalcoholic Beer, 12 oz	Beverages	70	0	15	0
17	Asparagus	Appetizers & Sides	80	3	4	7
18	Boston Iced Tea, Classic Cranberry	Beverages	80	0	21	0
19	Wood Grilled Shrimp, for Classic Caesar Salad	Toppings & Ingredients	90	15	0	2.5
20	Lemonade, Kids	Beverages	90	0	24	0
21	Raspberry Lemonade, Kids	Beverages	90	0	24	0
22	Wood Grilled Sea Scallops	Appetizers & Sides	100	12	4	4
23	Light Beer, 12 oz	Beverages	100	0	6	0
24	Bay Scallops, Broiled, for Create Your Own Lunch	Entrees	100	15	4	3
25	Pina Colada Sauce	Toppings & Ingredients	100	0	14	4.5
26	Butter	Toppings & Ingredients	100	0	0	11
27	1% Milk, Kids	Beverages	100	8	12	2.5
28	Wood Grilled Shrimp, Perfect Pairings	Appetizers & Sides	110	12	1	6
29	Garden Salad	Salads	110	5	11	5
30	Garlic Grilled Shrimp, Kids	Entrees	110	12	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 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 is the lowest-calorie item at Red Lobster?

Pineapple Relish Topping is among the lowest at 10 calories on the US menu.

What can I eat at Red Lobster 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 Red Lobster 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 Red Lobster, start with Pineapple Relish Topping at 10 calories. Log it in Nutrola to keep the rest of your day on track.