Red Lobster’s shrimp scampi is a popular menu item that features shrimp sautéed in garlic butter sauce and served over linguine. But with all that butter and oil, just how many calories are you consuming when you order shrimp scampi at Red Lobster?
The Calories in Red Lobster’s Shrimp Scampi
According to Red Lobster’s nutritional information, a serving of their shrimp scampi contains the following calorie counts:
- Shrimp Scampi (6 shrimp): 200 calories
- Linguine: 210 calories
So a full order of shrimp scampi with linguine totals 410 calories. This calorie count is just for the shrimp and pasta alone, and does not include any additional items like salad, bread, or drinks.
Serving Size and Calories Per Ounce
It’s important to pay attention to serving sizes when looking at calorie counts. Here is how the shrimp scampi serving sizes break down:
- Shrimp: 6 large (3 oz) shrimp, 200 calories total
- Linguine: Unlimited (around 2 cups cooked), 210 calories total
This means each large shrimp contains approximately 33 calories, and the linguine contains around 105 calories per cup cooked.
Factors That Increase Calories
There are certain factors that can increase the calories when ordering shrimp scampi at Red Lobster:
- Extra shrimp: Adding more shrimp will add around 33 calories per extra shrimp.
- Cheese: Opting for Shrimp Scampi Linguine Alfredo (with Alfredo sauce and cheese) adds 50 calories.
- Sides: Side dishes like garlic bread (210 calories), broccoli (45 calories), or rice pilaf (110 calories) will increase your calorie count.
- Drinks: Beverages like soda, lemonade, and alcohol can range from 90-350 calories per serving.
Lower Calorie Options
If you are looking for lower calorie options at Red Lobster, here are some recommendations:
- Lighthouse Lobster Bake (470 calories)
- Wood-Grilled Salmon (260 calories)
- Steamed Shrimp (200 calories)
- Seafood-Stuffed Tilapia (400 calories)
- Fresh fish preparations (200-300 calories)
- Broiled, grilled, or steamed seafood
- Sides like seasonal vegetables or coleslaw
Sticking to lighter cooking methods like grilling, broiling, steaming, or poaching can help minimize added calories from oils, butters, and heavy sauces.
Nutritional Information in Shrimp Scampi
In addition to calories, here is a look at some other key nutritional information per serving of Red Lobster’s shrimp scampi:
- Total Fat: 19g
- Saturated Fat: 8g
- Carbohydrates: 16g
- Protein: 18g
- Sodium: 930mg
Shrimp scampi is high in protein from the shrimp, but also relatively high in saturated fat from the buttery garlic sauce. The sodium content is also elevated.
Daily Calorie Needs
To put the 410 calories in shrimp scampi into context, here is a look at general daily calorie needs based on age, gender, and activity level:
| Age | Sedentary | Moderately Active | Active |
|---|---|---|---|
| Child (2-8 years) | 1,000-1,400 calories | 1,000-1,400 calories | 1,400-1,600 calories |
| Preteen/Teen female (9-18 years) | 1,600-2,000 calories | 1,800-2,200 calories | 2,000-2,400 calories |
| Preteen/Teen male (9-18 years) | 1,800-2,600 calories | 2,000-2,800 calories | 2,400-3,200 calories |
| Adult female (19-50 years) | 1,600-2,400 calories | 2,000-2,400 calories | 2,400-2,800 calories |
| Adult male (19-50 years) | 2,000-2,800 calories | 2,400-3,000 calories | 2,800-3,200 calories |
Based on these estimates, a 410 calorie shrimp scampi accounts for about 15-25% of an adult’s daily calorie needs. For more active individuals or children, it would provide 20-40% of their total daily calories.
Tips for Reducing Calories
Here are some tips for reducing calories if ordering shrimp scampi from Red Lobster:
- Request the sauce on the side and use sparingly
- Opt for steamed shrimp without the scampi sauce
- Order a half portion or appetizer size
- Split the dish with a dining companion
- Take half the dish home for leftovers
- Substitute lower calorie side dishes like broccoli or garden salad
- Avoid cheese, bacon, fried foods, high-calorie appetizers, bread baskets, and sugary drinks
- Watch alcohol intake which can range from 100-250 calories per drink
Being mindful about portions, substituting items, and limiting extras like appetizers and alcohol can help significantly reduce total calories when dining out.
Healthier Alternatives
If looking for a healthier alternative to Red Lobster shrimp scampi, here are some options to consider making at home:
- Baked Shrimp Scampi: Use a small amount of olive oil and broil shrimp with minced garlic, lemon, parsley and panko breadcrumbs.
- Shrimp Scampi Zoodles: Saute shrimp in garlic butter sauce and serve over spiralized zucchini noodles instead of pasta.
- Shrimp and Veggie Skewers: Alternate shrimp and vegetables like peppers and onions on skewers and grill or broil with garlic butter sauce for dipping.
- Sheet Pan Shrimp: Roast shrimp with cherry tomatoes, green beans, and sliced potatoes tossed in garlic herb oil.
Homemade versions allow you to control ingredients, portions, and cooking methods for a healthier take on shrimp scampi.
Conclusion
Red Lobster’s shrimp scampi contains about 200 calories in shrimp and 210 calories in the linguine, totaling 410 calories per serving. Extra shrimp, cheese, sides, and drinks can increase the calories. To lighten up the dish, opt for steamed shrimp or smaller portions. Shrimp scampi accounts for 15-40% of most people’s daily calorie requirement. Preparing lighter versions at home can help control calories and increase nutritional value of this classic dish.
