Restaurant macros / Seafood
Captain D's macros
Captain D's publishes nutrition for 63 menu items and options, all listed below with calories, protein, carbs and fat. The most protein in a single item is the Supreme Sampler with 54 g for 1,140 calories. For the most protein per calorie, the Old Bay Grilled White Fish Meal (No Rice, Bread, or Sides) gets 67% of its calories from protein.
Figures are Captain D's’s own published nutrition information (source), collected October 8, 2026. Recipes, portions and regional menus vary, so check with the restaurant if you need exact numbers.
Work for Captain D's? Email support@plated-fitness.com and we’ll correct these figures or take this page down.
Most protein at Captain D's
Single items ranked by grams of protein. Family packs, sharing sizes and multi-serving items are left out.
| # | Item | Protein | Cal | Carbs | Fat |
|---|---|---|---|---|---|
| 1 | Supreme Sampler | 54 g | 1,140 | 74 g | 70 g |
| 2 | 4 Pc Chicken 4 pieces | 44 g | 770 | 62 g | 39 g |
| 3 | 2 Pc Fish & Chicken 2 pieces | 43 g | 840 | 57 g | 50 g |
| 4 | Big Chicken Sandwich | 42 g | 1,230 | 103 g | 73 g |
| 5 | 4 Pc Batter Dipped Fish 4 pieces | 41 g | 910 | 51 g | 61 g |
| 6 | Grilled White Fish & Shrimp | 37 g | 240 | 4 g | 6 g |
| 7 | 3 Pc Catfish Meal (no sides) | 33 g | 780 | 36 g | 56 g |
| 8 | Wild Alaskan Salmon | 31 g | 200 | 3 g | 6 g |
| 9 | 3 Pc Batter Dipped Fish 3 pieces | 31 g | 680 | 38 g | 45 g |
| 10 | Giant Fish Sandwich | 30 g | 940 | 81 g | 56 g |
Most protein per calorie
Items with at least 20 g of protein and a quarter of their calories from it, ranked by that share. This is the list to use when you’re cutting.
| # | Item | Protein | Cal | Protein share |
|---|---|---|---|---|
| 1 | Old Bay Grilled White Fish Meal (No Rice, Bread, or Sides) | 25 g | 150 | 67% |
| 2 | Wild Alaskan Salmon | 31 g | 200 | 62% |
| 3 | Grilled White Fish & Shrimp | 37 g | 240 | 62% |
| 4 | Grilled White Fish (No Seasoning) | 25 g | 170 | 59% |
Full Captain D's menu nutrition
Every item and option, grouped as Captain D's groups them. Calories in kcal; protein, carbs and fat in grams.
Core - Add Ons & Appetizers
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 Pc Batter Dipped Fish | 230 | 10 | 13 | 15 |
| 1 Pc Chicken Tender | 190 | 11 | 16 | 10 |
| 2 Pc Chicken Tender 2 tenders | 390 | 22 | 31 | 19 |
| 5 Pc Butterfly Shrimp 5 shrimp | 250 | 10 | 15 | 17 |
| American Cheese | 60 | 4 | 1 | 5 |
| Captain's Ultimate Appetizer | 970 | 25 | 80 | 63 |
| Clam Strips | 480 | 8 | 41 | 32 |
| Clam Strips & Butterfly Shrimp | 680 | 16 | 53 | 46 |
| Cracklins (1 oz) | 70 | 1 | 9 | 4 |
| Grilled Shrimp | 100 | 12 | 1 | 2 |
| Hushpuppies | 80 | 1 | 9 | 4 |
| Jalapeno Poppers | 510 | 6 | 40 | 36 |
| Mozzarella Sticks (6 pcs) 6 sticks | 420 | 12 | 24 | 31 |
| Popcorn Shrimp | 490 | 15 | 48 | 27 |
| Ranch Dressing (1 oz pouch) | 110 | 1 | 1 | 12 |
Core - Captain's Classics (No Sides or Hush Puppies)
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 2 Pc Fish & Chicken 2 pieces | 840 | 43 | 57 | 50 |
| 4 Pc Chicken 4 pieces | 770 | 44 | 62 | 39 |
| Deluxe Seafood Platter | 1,030 | 38 | 65 | 70 |
| Fish (2 pc) & Butterfly Shrimp (6 pc) | 530 | 22 | 30 | 36 |
| Popcorn Shrimp & Fish Meal | 700 | 28 | 50 | 44 |
| Supreme Sampler | 1,140 | 54 | 74 | 70 |
Core - Combos (No Sides)
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 2 Pc Fish (No Fries) 2 pieces | 450 | 21 | 26 | 30 |
| Big Chicken Sandwich | 1,230 | 42 | 103 | 73 |
| Giant Fish Sandwich | 940 | 30 | 81 | 56 |
Core - Desserts
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Classic Cheesecake | 450 | 7 | 43 | 28 |
| Funnel Cake Stix | 320 | 2 | 37 | 19 |
Core - Family Meals (No Sides or Hush Puppies)
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 10 Pc Fish Family Meal | 2,270 | 103 | 128 | 151 |
| Family Sampler (10pc Fish, 6pc Chicken, 12pc Shrimp) | 4,030 | 192 | 256 | 250 |
| Seafood Feast | 3,750 | 155 | 222 | 252 |
Core - Fish Favorites (No Sides or Hush Puppies)
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 Pc Country-Style Fish | 190 | 9 | 13 | 12 |
| 2 Pc Batter Dipped Fish 2 pieces | 450 | 21 | 26 | 30 |
| 3 Pc Batter Dipped Fish 3 pieces | 680 | 31 | 38 | 45 |
| 3 Pc Catfish Meal (no sides) | 780 | 33 | 36 | 56 |
| 3 Pc Country-Style Fish 3 pieces | 580 | 28 | 38 | 35 |
| 4 Pc Batter Dipped Fish 4 pieces | 910 | 41 | 51 | 61 |
| Nashville Hot Fish | 590 | 28 | 34 | 38 |
| Southern Style White Fish Fillet (1 piece) | 560 | 27 | 28 | 37 |
Core - Grilled Meals (No Sides, Rice or Breadstick)
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breadstick | 150 | 3 | 22 | 5 |
| Grilled White Fish (No Seasoning) | 170 | 25 | 1 | 7 |
| Grilled White Fish & Shrimp | 240 | 37 | 4 | 6 |
| Grilled White Fish: Add Blackened Seasoning | 0 | 0 | 1 | 0 |
| Wild Alaskan Salmon | 200 | 31 | 3 | 6 |
Core - Kid's Meals (No Sides)
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Kid's Batter Dipped Fish | 230 | 10 | 13 | 15 |
| Kid's Chicken Tenders | 390 | 22 | 31 | 19 |
| Kid's Popcorn Shrimp | 240 | 8 | 24 | 14 |
Core - Sides
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Baked Potato | 210 | 6 | 48 | 0 |
| Broccoli | 20 | 2 | 4 | 0 |
| Coleslaw | 170 | 1 | 13 | 13 |
| Corn | 180 | 5 | 37 | 1.5 |
| French Fries | 330 | 3 | 28 | 22 |
| Green Beans | 70 | 2 | 5 | 2.5 |
| Loaded Baked Potato | 400 | 18 | 49 | 15 |
| Mac & Cheese | 150 | 5 | 15 | 8 |
| Okra | 320 | 4 | 31 | 20 |
LTO - 2026 Old Bay Promo
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| 2 pc Fish (No Sides) 2 pieces | 450 | 21 | 26 | 30 |
| Classic Cheesecake (2) | 640 | 10 | 64 | 38 |
| Classic Cheesecake (2026 Old Bay Promo) | 320 | 5 | 32 | 19 |
| Fried Green Tomatoes w/ D's Dippin' Sauce | 490 | 5 | 34 | 38 |
| Old Bay Crispy White Fish (No Sides) | 490 | 28 | 25 | 31 |
| Old Bay Grilled White Fish Meal (No Rice, Bread, or Sides) | 150 | 25 | 3 | 4 |
| Old Bay Popcorn Shrimp & 2 Pc Fish Meal (No Sides) | 700 | 28 | 50 | 44 |
| Seafood Trio (No Sides) | 520 | 19 | 33 | 35 |
| Ultimate Seafood Platter (No Sides) | 1,230 | 44 | 86 | 80 |