Captain D’s is known for its Southern-style seafood, offering fried, grilled, and baked dishes that appeal to both flavor lovers and health-conscious eaters. With more than 500 locations across the U.S., it’s easy to grab a quick bite—but how healthy is Captain D’s?
In this complete Captain D’s calories and nutrition guide, we break down every menu item, from shrimp skewers and fish sandwiches to hushpuppies and smoothies. Whether you’re counting calories, carbs, sodium, or WW points, this guide provides the facts you need to make informed choices.
Let’s be honest—seafood isn’t always light. Especially when it’s deep-fried and served with sides like coleslaw and mac & cheese. But Captain D’s also offers grilled fish, salads, and veggie options that can fit a healthy lifestyle.
Here’s why knowing the nutritional value of Captain D’s menu matters:
✅ Helps you stick to weight-loss goals
✅ Supports low-carb and keto meal planning
✅ Assists in sodium management
✅ Ideal for those following Weight Watchers, diabetic diets, or pescatarian lifestyles
Captain D’s Menu with Calories & Nutrition
Let’s dive deep into the Captain D’s menu calories and nutrition facts, organized by category.
🔹 Add-Ons
Item
Calories
Butterfly Shrimp Add-On
360
Clam Strips & Butterfly Shrimp
821
Clam Strips
581
Grilled Shrimp Skewer
80
🔍 Pro Tip: Add a Grilled Shrimp Skewer to boost protein without overloading on calories.
🧃 Beverages
Drink
Calories
Peach Smoothie
360
Strawberry Smoothie
300
Tropical Mango Smoothie
330
Coca-Cola
100
Diet Coke
0
Sweet Tea
50
Unsweetened Tea
0
Sprite
100
🧠 Opt for unsweetened tea or Diet Coke to cut back on sugar.
🍯 Condiments & Sauces
Sauce
Calories
Cocktail Sauce
16
D’s Dipping Sauce
140
Ketchup
30
Sweet & Sour Sauce
35
Tartar Sauce
100
🍰 Desserts
Dessert
Calories
Cheesecake
410
Cheesecake w/ Strawberry Topping
461
Chocolate Cake
300
Funnel Cake Stix
320
Banana’s Foster Cheesecake Bites
430
🍓 Desserts are indulgent—share one or pair with a low-calorie entrée.
👶 Kids Meals
Meal
Calories
Kid’s Batter Dipped Fish
230
Kid’s Chicken Tenders
360
Kid’s Grilled Fish Tenders
100
Kid’s Popcorn Shrimp
240
Kid’s Southern-Style Fish Tenders
220
🍽️ Main Dishes
Dish
Calories
Batter Dipped Fish
230
Breaded Flounder
240
Butterfly Shrimp
901
Catfish Feast
781
Chicken Family Meal
2543
Grilled Lemon Pepper White Fish
180
Grilled Wild Alaskan Salmon
230
Seafood Feast
3874
🐟 Choose grilled fish options to reduce calories and fat intake.
🥪 Sandwiches
Sandwich
Calories
The Captain Sandwich
1131
The Giant Fish Sandwich
1011
🥗 Salads & Dressings
Salad
Calories
Grilled Tilapia Salad
310
Skewer Shrimp Salad
251
Wild Alaskan Salmon Salad
330
Southern Style Breaded Chicken Salad
290
Dressing
Calories
Fat-Free Italian
10
Ranch
110
Thousand Island
120
Honey Mustard
160
🍟 Sides
Side
Calories
Baked Potato
210
Coleslaw
180
Corn on the Cob
180
Broccoli
20
Mac & Cheese
170
Seasoned Rice
170
French Fries
330
Green Beans
50
Okra
320
Mozzarella Sticks
380
✅ Low-calorie sides: Broccoli, Side Salad, Green Beans, Fat-Free Italian Dressing.
Captain D’s Health Tips & Smart Swaps
Here are some nutrition tips for eating healthier at Captain D’s:
Choose grilled over fried: Swap fried fish for grilled Tilapia or Salmon.
Balance your plate: Pair a high-protein entree with two vegetable sides.
Customize smartly: Request sauce on the side or skip high-cal toppings.
Watch portion sizes: Combo meals can be high-calorie—consider splitting with a friend.
Top Low-Calorie and Healthy Captain D’s Meals
If you’re looking to stay under 500 calories, try:
Grilled Lemon Pepper White Fish (180 cal) + Broccoli (20 cal) + Side Salad (20 cal) = 220 cal
Grilled Shrimp Skewers (158 cal) + Green Beans (50 cal) + Seasoned Rice (170 cal) = 378 cal
Captain D’s for Special Diets
Here’s how Captain D’s stacks up for different dietary needs:
Diet Type
Options
Keto / Low Carb
Grilled Chicken, Wild Alaskan Salmon, Broccoli
Gluten Sensitive
Grilled Fish without breading
Pescatarian
Full menu of seafood + salads
Vegetarian
Mac & Cheese, Green Beans, Side Salad
Low Sodium
Grilled Salmon + Broccoli (watch sauces)
Expert Advice: Weight Watchers Points & Macros
Many items include Weight Watchers Points to help you plan:
Item
WW Points
Batter Dipped Fish
5
Wild Alaskan Salmon Salad
5
Grilled Chicken Breast
4
Mozzarella Sticks
12
Captain’s Sandwich
23
FAQs: Captain D’s Calories and Nutrition
1. What is the lowest-calorie entrée at Captain D’s?
Grilled Shrimp Skewer at just 80 calories.
2. Which meal is highest in calories?
The Seafood Feast, with a whopping 3874 calories.
3. Does Captain D’s offer healthy sides?
Yes—Broccoli, Side Salad, and Green Beans are under 50 calories.
4. How many calories are in a Captain D’s cheesecake?
440 calories per slice.
5. What is the calorie count of a fish sandwich?
The Captain Sandwich is 1131 calories.
6. Are there gluten-free items?
Grilled fish (without breading) and vegetables may qualify.
Fat-Free Italian Dressing (10 cal) and Cocktail Sauce (16 cal).
12. Is the fried fish high in fat?
Yes. Opt for grilled versions to reduce fat intake.
13. Are smoothies healthy?
They’re high in sugar—over 300 calories per smoothie.
14. What’s the healthiest combo meal?
Grilled Salmon, Broccoli, Side Salad, Unsweet Tea (~350 cal).
15. How can I eat at Captain D’s and stay within 500 calories?
Choose a grilled entrée + two veggie sides + low-calorie drink.
Final Thoughts
Captain D’s offers more than just indulgent fried fish. With smart choices like grilled seafood, veggie sides, and light dressings, you can build a flavorful, satisfying meal without blowing your diet. Whether you’re counting calories, managing Weight Watchers points, or watching carbs and sodium, this guide helps you navigate the menu like a pro.
