Captain D's Meals Under 500 Calories (2026)
The 10 highest-protein Captain D's items at 500 calories or less — eat light without losing the protein, with prices for every pick.
#1 Ranked 2026
Grilled Chicken Meal — $8.99
Grilled & Lighter Options · 460 calories · 42g protein
View Grilled Chicken Meal details →Full Ranking — Top 10 Meals Under 500 Calories
| Rank | Item | Price | Calories | Protein |
|---|---|---|---|---|
| 1 | Grilled Chicken MealGrilled & Lighter Options | $8.99 | 460 cal | 42g |
| 2 | Grilled Tilapia MealGrilled & Lighter Options | $9.99 | 480 cal | 36g |
| 3 | Baked Fish MealFish Meals | $8.99 | 480 cal | 34g |
| 4 | Fish Only (3-Piece)Fish Meals | $6.49 | 480 cal | 26g |
| 5 | Kids Chicken TendersKids Menu | $4.99 | 360 cal | 16g |
| 6 | Kids Fish MealKids Menu | $4.99 | 420 cal | 14g |
| 7 | Kids Shrimp MealKids Menu | $4.99 | 380 cal | 12g |
| 8 | Mac & CheeseSides | $2.99 | 280 cal | 10g |
| 9 | Garden Side SaladGrilled & Lighter Options | $4.49 | 180 cal | 6g |
| 10 | Cheesecake SliceDesserts | $3.49 | 380 cal | 6g |
How We Ranked These Captain D's Items
This ranking is computed automatically from the Captain D's menu in our structured database — every item is filtered and sorted by price, protein, calories, and value using structured data from official menu sources. Rankings update when the underlying menu data is refreshed. Prices are approximate national averages and may vary by location.
Meals Under 500 Calories — FAQ
What can I order at Captain D's under 500 calories?
Are these the healthiest Captain D's items?
Allergen Notice: Menu items may contain or come into contact with common allergens including milk, eggs, wheat, soy, peanuts, tree nuts, fish, and shellfish. Always check with the restaurant directly if you have specific dietary needs or severe allergies. This information is provided as a reference and may not be complete.