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Red Lobster Menu: The Best and Worst Meals

Seafood stuffed mushrooms

Purple Lobster is certainly a seafood lover’s dream, as this widespread chain restaurant fills your plate with basic seaside fare like buttery grilled shrimp and oven-roasted lobster tail if you sit down for dinner. Nevertheless, whereas it’s tempting to munch on calamari adopted by some chocolate pie whereas eating right here, you’ll undoubtedly need to scan this restaurant menu with warning, as some gadgets include an alarming quantity of sodium, fats, and sugar.

That will help you keep eat more healthy when visiting Purple Lobster, we spoke to BACH nutritionist, Meredith Worth, MS, RD, CDN, about the perfect and worst appetizers, tasting plates, shrimp, and basic combo decisions obtainable on the menu. Under are a number of the meal decisions she recommends ordering subsequent time you propose on feeding these seafood cravings.

Appetizers

Seafood stuffed mushrooms
Courtesy of Purple Lobster

390 energy, 22 g fats (12 g saturated fats), 1,zero80 mg sodium, 18 g carbs (2 g fiber, 5 g sugar), 30 g protein

“This appetizer wins by default as a result of the opposite choices inside this class are all very excessive in energy, sodium, and fats,” Worth says. These stuffed mushrooms are a lot decrease in energy, she provides, and now have the additional advantage of offering you with a vegetable, one thing most individuals can all the time use extra of.

Peppercorn panko calamariPeppercorn panko calamari
Courtesy of Purple Lobster

990 energy, 76 g fats (7 g saturated fats), three,410 mg sodium, 48 g carbs (four g fiber, 10 g sugar), 27 g protein

“This starter is a serious sodium bomb, contemplating that the Dietary Tips for People recommends not more than 2,500 milligrams of sodium over the course of a whole day,” Worth explains. Plus for an appetizer, it’s very excessive in energy and fats, she provides.

Soups

Manhattan clam chowderManhattan clam chowder
Courtesy of Pink Lobster

160 energy, 5 g fats (2 g saturated fats), 1,100 mg sodium, 21 g carbs (2 g fiber, 5 g sugar), 9 g protein

Regardless of the extraordinarily excessive sodium content material of this cup of soup (let’s face it—each single considered one of Pink Lobster’s soups are round this excessive), Worth means that this merchandise is pretty low in energy and fats, which is why it comes out on prime for the soup choices. “Simply make sure that to drink a variety of water with it because it’s so salty,” she advises.

Creamy potato baconCreamy potato bacon
Courtesy of Pink Lobster

320 energy, 20 g fats (12 g saturated fats), 1,070 mg sodium, 30 g carbs (1 g fiber, 2 g sugar), 6 g protein

“This soup is the poorest selection within the class as a result of its high-fat content material, particularly contemplating how a lot saturated fats it has,” Worth explains. You’d be consuming greater than half of the advisable saturated fats for the day simply from this small cup of soup!

Tasting Plates

Tuna pokeTuna poke
Courtesy of Purple Lobster

250 energy, 7 g fats (zero.5 g saturated fats), 630 mg sodium, 21 g carbs (1 g fiber, 9 g sugar), 24 g protein

“This dish offers a pleasant lean supply of protein, and although we’re sticking with the operating theme of how excessive every part is in sodium at this restaurant, this merchandise is far decrease than the opposite choices on this class,” Worth says.

Dragon broccoliDragon broccoli
Courtesy of Pink Lobster

440 energy, 24 g fats (2 g saturated fats), 1,620 mg sodium, 48 g carbs (four g fiber, 10 g sugar), eight g protein

This tasting plate has the very best quantity of sodium within the class. Worth notes that this dish is general fairly deceiving, as a result of it looks like it must be the healthiest choice, as the primary ingredient is a vegetable. Don’t let that idiot you!

Shrimp & Basic Combos

Wood grilled shrimpWood grilled shrimp
Courtesy of Pink Lobster

320 energy, 10 g fats (2 g saturated fats), 1,510 mg sodium, 31 g carbs (2 g fiber, 2 g sugar), 25 g protein

“I might have thought this dish was greater in saturated fats as a result of it’s described to be brushed with a butter glaze, nevertheless it’s comparatively low in it,” Worth says. Nevertheless, she notes that the quantity of sodium is astronomical on this dish, making it necessary to keep away from it if you have already got hypertension or are susceptible to it.

Seaside shrimp tripSeaside shrimp trip
Courtesy of Purple Lobster

1,100 energy, 58 g fats (16 g saturated fats), four,060 mg sodium, 94 g carbs (eight g fiber, 12 g sugar), 49 g protein

Excessive in energy, excessive in fats, and significantly excessive in saturated fats (it’s at 80 % of day by day consumption suggestions), Worth means that this can be a main dish to keep away from. You get 169 % of your higher day by day sodium suggestion from what looks like one harmless meal.

Globally Impressed

Southwest style tacos and tilapiaSouthwest style tacos and tilapia
Courtesy of Purple Lobster

800 energy, 30 g fats (four.5 g saturated fats), 1,540 mg sodium, 84 g carbs (eight g fiber, eight g sugar), 53 g protein

This dish offers you with a pleasant fruit and veggie combo of corn and avocado, and eight grams of fiber, that are all wins in accordance with Worth. “Make sure to select the tilapia choice because it’s the bottom in sodium,” she provides.

Yucatan tilapia and shrimpYucatan tilapia and shrimp
Courtesy of Purple Lobster

910 energy, 42 g fats (21 g saturated fats), 2,960 mg sodium, 71 g carbs (three g fiber, eight g sugar), 65 g protein

“This dish is a mixture of so many issues which might be detrimental to coronary heart well being,” Worth says. Not solely does it include 105 % of saturated fats suggestions, nevertheless it additionally has one gram of trans fats and virtually three,000 milligrams of sodium.

Bakes & Combos-Lobster

Live maine lobsterLive maine lobster
Courtesy of Pink Lobster

440 energy, 34 g fats (21 g saturated fats), 290 mg sodium, zero g carbs (0g fiber, zero g sugar), 33 g protein

“This dish is way decrease in energy and sodium than most choices on the Purple Lobster menu,” Worth suggests. Although it’s excessive in saturated fats (105 % of day by day suggestions), you’ve gotten the choice to serve this dish with sides reminiscent of heart-healthy veggies and entire grains, which is a approach to benefit from out of this meal, particularly as a result of the primary dish has zero grams of carbohydrates.

Ultimate feastUltimate feast
Courtesy of Purple Lobster

1,100 energy, 69 g fats (27 g saturated fats), four,350 mg, 68 g carbs (four g fiber, 11 g sugar), 54 g protein

“You’re undoubtedly getting the last word dish for stress to your coronary heart well being and blood strain with the quantity of saturated fats and sodium that this dish offers,” Worth explains.

Bakes & Combos-Crab & Seafood Bakes

Crab linguini alfredoCrab linguini alfredo
Courtesy of Purple Lobster

610 energy, 28 g fats (11 g saturated fats), 1,360 mg sodium, 57 g carbs (four g fiber, 2 g sugar), 30 g protein

“This one stunned me as a result of I might have assumed it was going to be the worst because it’s coated in a cheese sauce,” Worth suggests. Nevertheless, she explains that this dish is definitely the only option within the class due to its decrease calorie, sodium, and saturated fats content material.

Bar harbor lobster bakeBar harbor lobster bake
Courtesy of Pink Lobster

1,250 energy, 56 g fats (13 g saturated fats), three,450 mg sodium, 106 g carbs (10 g fiber, 5 g sugar), 76 g protein

Worth explains you’re getting an unlimited quantity of energy, sodium, and carbohydrates from this dish. She notes that general, it’s fairly excessive in complete and saturated fats as properly, making it the dish to keep away from on this class.

Fish

Canadian walleye friedCanadian walleye fried
Courtesy of Pink Lobster

550 energy, 43 g fats (5 g saturated fats), 800 mg sodium, 19 g carbs (1 g fiber, four g sugar), 22 g protein

Though this merchandise is fried, Worth explains that it’s comparatively low in energy and fats. To make this order even more healthy, she recommends ordering it blackened or boiled as an alternative.

Wild caught flounderWild caught flounder
Courtesy of Pink Lobster

1,210 energy, 79 g fats (eight g saturated fats), 2,800 mg sodium, 72 g carbs (5 g fiber, 9 g sugar), 51 g protein

“This merchandise is far greater in energy and sodium than the Walleye choice,” Worth says. Nevertheless, she notes that the one saving grace about this dish is that you would be able to select a vegetable as a aspect.

Land & Sea

Maple glazed chicken dinnerMaple glazed chicken dinner
Courtesy of Pink Lobster

490 energy, 7 g fats (1.5 g saturated fats), 1,530 mg sodium, 51 g carbs (1 g fiber, 21 g sugar), 52 g protein

Worth says that this can be a strong low-fat balanced meal, particularly once you select a vegetable aspect reminiscent of seasoned recent broccoli. “The broccoli will solely add 40 energy and 270 milligrams of sodium to this dish,” she says.

Cajun chicken linguini alfredoCajun chicken linguini alfredo
Courtesy of Purple Lobster

1,340 energy, 69 g fats (24 g saturated fats), three,530 mg sodium, 116 g carbs (11 g fiber, 5 g sugar), 81 g protein

“This dish is extraordinarily excessive in energy, saturated fats, and sodium,” Worth explains. Nevertheless, she means that this meal has a comparatively excessive quantity of fiber, although it’s unclear the place it comes from as a result of there are not any greens or entire grains. Greatest to avoid this one, even with its thriller fiber increase.

Desserts

Key lime pie Key lime pie
Shutterstock

400 energy, 14 g fats (eight g saturated fats), 200 mg sodium, 59 g carbs (1 g fiber, 49 g sugar), eight g protein

“That is the bottom calorie, fats, sodium, and carbohydrate choice for the dessert class at Pink Lobster,” Worth says. Plus, it sounds mild, which is one thing that your physique is perhaps craving after a heavy meal, she suggests.

Chocolate waveChocolate wave
Courtesy of Purple Lobster

1,110 energy, 62 g fats (22 g saturated fats), 720 mg sodium, 134 g carbs (6 g fiber, 93 g sugar), 11 g protein

As decadent and scrumptious as this dessert sounds, Worth needs you to know that it’s simply extraordinarily unhealthy. “At 1,110 energy, this could be greater than half of your wants for the complete day,” she says. And for those who’re having this proper after dinner, properly, that’s only a lot.

Lunch

Shrimp and wood grilled chickenShrimp and wood grilled chicken
Courtesy of Purple Lobster

340 energy, 9 g fats (1.5 g saturated fats), 1,270 mg sodium, 31 g carbs (1 g fiber, 2 g sugar), 34 g protein

“This dish is low-calorie with a lean protein which you could select a wholesome aspect with,” Worth explains. That approach, you can also make it a balanced meal that you simply gained’t really feel sluggish after consuming.

Sailors platterSailors platter
Courtesy of Pink Lobster

450 energy, 18 g fats (2.5 g saturated fats), 1,740 mg sodium, 18 g carbs (2 g fiber, 9 g sugar), 48 g protein

“This dish has a pleasant number of shrimp and flounder and is low in fats and energy,” Worth says.

Petite chilled lobster and shrimp roll with friesPetite chilled lobster and shrimp roll with fries
Courtesy of Purple Lobster

970 energy, 45 g fats (eight g saturated fats), 2,650 mg sodium, 105 g carbs (eight g fiber, 22 g sugar), 37 g protein

Worth explains that this merchandise has loads of energy, fats, and sodium, thanks to 2 buttered buns and a aspect of fries.

Youngsters

Kids broiled tilapiaKids broiled tilapia
Courtesy of Pink Lobster

250 energy, 9 g fats (2.5 g saturated fats), 240 mg sodium, 1 g carbs (0g fiber, zero g sugar), 41 g protein

“There are decrease calorie choices on the child’s menu, however I selected this one as a result of will probably be extra satisfying in case your baby is prepared to eat it,” Worth says. She recommends pairing it with a vegetable aspect and a few rice for a balanced meal.

Wood grilled shrimpWood grilled shrimp
Courtesy of Purple Lobster

80 energy, three.5 g fats (zero.5 g saturated fats), 580 mg sodium, <1 g carb (0g fiber, zero g sugar), 11 g protein

If you wish to expose your youngster to new seafood and flavors they may not be used to, Worth feels that this dish is the one to order for an adventurous eater. “It’s small in measurement and is low in energy and fats,” she says.

Kids chicken fingersKids chicken fingers
Courtesy of Pink Lobster

620 energy, 45 g fats (5 g saturated fats), 1,490 mg sodium, 28 g carbs (three g fiber, 9 g sugar), 24 g protein

“This dish is method too excessive in energy, fats, and sodium for a kid,” Worth explains. Even youngsters shouldn’t have greater than 1,500 milligrams of sodium in a whole day, and this dish is simply ten milligrams away from hitting that max, so it’s not one you need to put in entrance of the youngsters in your life.

Kids golden fried fishKids golden fried fish
Courtesy of Purple Lobster

560 energy, 29 g fats (2.5 g saturated fats), 1,790 mg sodium, 48 g carbs (three g fiber, 15 g sugar), 26 protein

There appears to be a theme with these fried youngsters’ decisions: keep away from them in any respect prices. “This dish is excessive in energy, fats, and sodium,” Worth explains. That is rather more sodium than a toddler ought to have in a day!

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