Red Lobster vs Joe's Crab Shack: Calorie Comparison (2026)

When it comes to seafood dining, Red Lobster and Joe's Crab Shack are two popular choices that offer a variety of dishes. However, their calorie counts differ significantly. In this comparison, we will explore the average calories per item, the lightest meals, and the highest protein options available at both chains. Understanding these numbers can help you make informed dining decisions.

Red Lobster vs Joe's Crab Shack: The Numbers

At a glance, Red Lobster presents a slightly lighter menu compared to Joe's Crab Shack. This difference in average calories per item is noteworthy for health-conscious diners.

Metric	Red Lobster	Joe's Crab Shack
Menu items analyzed	267	173
Average calories per item	386 kcal	424 kcal
Lightest real meal	Wood Grilled Chicken, for Classic Caesar Salad (120 kcal)	Great Balls of Fire (120 kcal)
Highest-protein item	Bar Harbor Lobster Bake (88 g)	Arctic Bay Steampot for 2 (304 g)
Best protein-per-calorie	Tuna (20.8/100cal)	Seafood Gumbo, Bowl (27.2/100cal)
Calorie range	10-1420 kcal	35-2210 kcal

Red Lobster averages 386 calories per item across 267 menu items, while Joe's Crab Shack has a higher average of 424 calories across 173 items. The range of calories at Red Lobster spans from 10 to 1420, and at Joe's Crab Shack, it ranges from 35 to 2210.

Average Calories by Category

Looking at the lightest meals offered by each chain reveals interesting insights.

Category	Avg cal, Red Lobster	Avg cal, Joe's Crab Shack
Sandwiches	597 kcal	1273 kcal
Desserts	650 kcal	871 kcal
Entrees	506 kcal	823 kcal
Fried Potatoes	520 kcal	552 kcal
Appetizers & Sides	462 kcal	471 kcal
Baked Goods	160 kcal	550 kcal
Soup	378 kcal	295 kcal
Salads	410 kcal	110 kcal
Beverages	227 kcal	258 kcal
Toppings & Ingredients	129 kcal	199 kcal

Red Lobster's lightest real meal is the Wood Grilled Chicken at 120 calories, while Joe's Crab Shack offers the Great Balls of Fire, also at 120 calories. This similarity highlights that both chains provide options for those seeking lower-calorie meals.

Lightest Options at Red Lobster

Lightest at Red Lobster	Calories	Protein
Wood Grilled Shrimp, for Classic Caesar Salad	90 kcal	15 g
Wood Grilled Sea Scallops	100 kcal	12 g
Bay Scallops, Broiled, for Create Your Own Lunch	100 kcal	15 g
1% Milk, Kids	100 kcal	8 g
Wood Grilled Shrimp, Perfect Pairings	110 kcal	12 g
Garlic Grilled Shrimp, Kids	110 kcal	12 g

Lightest Options at Joe's Crab Shack

Lightest at Joe's Crab Shack	Calories	Protein
Grilled Shrimp	70 kcal	15 g
1 lb Clams	100 kcal	17 g
Great Balls of Fire	120 kcal	8 g
Snow Crab, Add Ons	140 kcal	21 g
Old Bay Wings	140 kcal	11 g
Dungeness Crab, Add Ons	150 kcal	30 g

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The Verdict

In conclusion, Red Lobster is the lighter option with an average of 386 calories per item compared to Joe's Crab Shack's 424 calories. For those seeking higher protein, Joe's Crab Shack's Arctic Bay Steampot for 2 boasts an impressive 304 grams of protein, while Red Lobster's Bar Harbor Lobster Bake offers 88 grams. Diners should consider their dietary goals when choosing between these two seafood favorites.

Methodology

Both chains are compared using verified calorie and macro data from published menu information. Averages cover all analyzed items and are a rough guide, not a claim that one chain is universally healthier, since your order and toppings drive the real number. Red Lobster averages 386 calories per item across 267 items; Joe's Crab Shack averages 424 across 173.