Curbing carbohydrates seems to be the standard operating procedure at Captain D’s with their Carb Counter Chicken or Fish Meal selection. Both Carb Counter Meals have steamed fresh broccoli, crisp side of salad, and mixed vegetables (remove the carrot inclusion and your carb level drops to 6g).
View Captain D’s prices here.
| Food | Serving size | Calories | Total Fat (g) | Saturated Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Dietary Fiber (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|---|---|
Fish |
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| Batter Dipped Fish | 1 piece | 211 | 15 | 8 | 1 | 48 | 601 | 22 | -- | 0.7 | 10 |
| Breaded Flounder | 1 piece | 233 | 14 | 7 | 1 | 48 | 440 | 12 | -- | 0.2 | 14 |
| Catfish | 1 piece | 252 | 18 | 8 | 1 | 62 | 589 | 16 | 0 | 0.4 | 10 |
| Country Style Fish | 1 piece | 180 | 11 | 6 | 1 | 41 | 525 | 19 | -- | 0.5 | 9 |
| Southern Style Fish Tenders | 1 piece | 93 | 7 | 4 | 0 | 14 | 251 | 8.4 | -- | 0.3 | 5 |
| Southern Style White Fish Fillet | 1 piece | 539 | 37 | 19 | 2 | 79 | 1429 | 39 | 0 | 1.1 | 26 |
Seafood |
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| Butterfly Shrimp | 1 shrimp | 55 | 4 | 2 | 0 | 10 | 40 | 3.6 | -- | 0.1 | 1 |
| Crab Cakes | 1 piece | 188 | 10 | 5 | 1 | 14 | 328 | 10 | 1 | 1.8 | 3 |
| Popcorn Shrimp | 1 order | 485 | 27 | 13 | 2 | 133 | 827 | 48 | 2 | -- | 15 |
| Stuffed Crab | 1 piece | 141 | 10 | 4 | 0 | 11 | 349 | 10 | -- | -- | 3 |
From The Grill |
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| Beef Kabobs | 1 kabob | 95 | 3 | 2 | -- | 49 | 281 | 1 | -- | -- | 15 |
| Grilled Chicken | 1 serving | 188 | 6 | 1 | -- | 70 | 718 | 1.2 | 0 | 0.1 | 28 |
| Grilled Salmon | 1 serving | 241 | 11 | 3 | -- | 86 | 392 | 1 | 0 | 0.1 | 31 |
| Grilled Shrimp | 1 serving | 95 | 4 | 0 | -- | 72 | 571 | 3.4 | 0 | 0.2 | 10 |
| Grilled Shrimp Skewers | 1 skewer | 101 | 3 | 1 | -- | 96 | 344 | 1.1 | 0 | 0.1 | 12 |
| Grilled White Fish Fillet | 1 piece | 175 | 8 | 3 | -- | 42 | 609 | 1.1 | 0 | 0.1 | 25 |
| Grilled White Fish Tender | 1 piece | 47 | 3 | 1 | -- | 8.5 | 170 | 0.4 | -- | 0.1 | 5 |
| Seasoned Tilapia | 1 piece | 223 | 9 | 3 | -- | 90 | 488 | 0.7 | -- | 0.2 | 34 |
| Shrimp Scampi | 1 serving | 656 | 35 | 6 | 1 | 77 | 1075 | 64 | 4 | 4.3 | 22 |
Salads |
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| Grilled Chicken Salad | 1 salad | 293 | 11 | 4 | 0 | 85 | 842 | 10 | 4 | 4.8 | 34 |
| Skewer Shrimp Salad | 1 salad | 206 | 9 | 4 | 0 | 467 | 501 | 4 | 4.7 | 18 | -- |
| Southern Style Breaded Chicken Salad | 1 salad | 286 | 15 | 8 | 1 | 50 | 1752 | 20 | 4 | 5.5 | 16 |
| Wild Alaskan Salmon Salad | 1 salad | 310 | 13 | 5 | 0 | 101 | 477 | 9.8 | 4 | 4.7 | 37 |
Side Dishes |
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| Baked Potato | 1 serving | 209 | 0 | 0 | -- | -- | 549 | 47 | 5 | 2.7 | 6 |
| Breadstick | 1 piece | 148 | 5 | 2 | 1 | 2.2 | 149 | 22 | 1 | 3 | 3 |
| Broccoli | 1 serving | 22 | 0 | -- | -- | -- | 20 | 4.1 | 3 | 1.1 | 2 |
| Cocktail Sauce | 1 serving | 25 | -- | -- | -- | -- | 229 | 5 | -- | 5 | -- |
| Coleslaw | 1 serving | 180 | 12 | 2 | -- | 16 | 346 | 15 | 2 | 10 | 1 |
| Corn On The Cob | 1 serving | 180 | 2 | -- | -- | -- | -- | 37 | 4 | 5 | 5 |
| D's Dippin' Sauce | 1 serving | 141 | 14 | 2 | -- | 9.4 | 321 | 2.8 | -- | 1.9 | -- |
| French Fries | 1 serving | 365 | 26 | 10 | 1 | 18 | 478 | 29 | 3 | -- | 3 |
| Green Beans | 1 serving | 67 | 3 | 2 | -- | 6.7 | 627 | 5.5 | 2 | 1.8 | 2 |
| Hushpuppy | 1 piece | 78 | 4 | 2 | 0 | 10 | 196 | 9.1 | 0 | 0.5 | 1 |
| Loaded Baked Potato | 1 serving | 400 | 14 | 8 | 0 | 51 | 963 | 49 | 5 | 2.7 | 17 |
| Macaroni & Cheese | 1 serving | 175 | 8 | 3 | -- | 12 | 625 | -- | -- | 2.5 | 6 |
| Okra | 1 serving | 324 | 20 | 10 | 1 | 21 | 466 | 30 | 3 | 2.7 | 4 |
| Seasoned Rice | 1 serving | 168 | 1 | 0 | -- | 1.3 | 543 | 34 | 1 | 0.2 | 3 |
| Side Salad | 1 serving | 20 | 0 | -- | -- | -- | 11 | 4.2 | 2 | 2.4 | 1 |
| Tartar Sauce | 1 serving | 134 | 13 | 2 | -- | 13 | 182 | -- | -- | 1.4 | -- |
Other Favourites |
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| Cheese Sticks | 1 order | 500 | 32 | 17 | 2 | 48 | 1066 | 34 | -- | 2.7 | 21 |
| Chicken Tender | 1 piece | 182 | 10 | 5 | 1 | 35 | 1628 | 11 | 0 | 0.8 | 10 |
| Great Little Fish Sandwich | 1 sandwich | 605 | 35 | 12 | 1 | 66 | 1537 | 76 | 1 | 6.7 | 16 |
| Jalapeno Poppers | 1 order | 1158 | 75 | 41 | 3 | 136 | 1200 | 102 | 5 | 5 | 17 |
| The Captain Sandwich | 1 sandwich | 1085 | 73 | 30 | 4 | 141 | 2342 | 111 | 2 | 6.1 | 28 |
Desserts |
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| Bananas Foster Bites | 1 order | 503 | 29 | 14 | 2 | 60 | 347 | 54 | 2 | 27 | 4 |
| Cheesecake | 1 slice | 410 | 27 | 13 | 1 | 79 | 320 | 35 | 1 | 24 | 6 |
| Chocolate Cake | 1 slice | 299 | 10 | 3 | 1 | 25 | 269 | 48 | 2 | 34 | 3 |
| Chocolate Chip Cookie | 1 cookie | 180 | 8 | 4 | -- | 140 | 53 | 1 | 16 | 2 | -- |
| Strawberry Topping | 1 serving | 50 | -- | -- | -- | -- | 5 | 12 | 1 | 11 | -- |
Here are several food items under 500 calories which you may want to try if you’re concerned about Captain D’s nutrition:
Baked Chicken Dinner is served with rice pilaf, steamed fresh broccoli, and vegetables cooked Tuscan-style at 350 calories with 49g protein, 3.5g carbohydrates, 6.5g fat, and 750 mg.
Baked Fish Dinner is also served with rice pilaf, steamed fresh broccoli, and vegetables cooked Tuscan-style at 390 calories, 36g protein, 49g carbohydrates, 5g fat, and 750mg sodium.
Baked Potato: has 190 calories, 44g carbohydrates, 4g each of dietary fiber and protein, 15mg sodium, and zero fat.
Coleslaw: has 190 calories, 12g fat, 1g protein, 305mg sodium, 2g dietary fiber, and 13g carbohydrates.
Pineapple Cream Cheese Pie: 320 calories, 14g fat, 300mg sodium, 6g protein, 43g carbohydrates, zero dietary fiber, and 33g sugar.
Check out their website for more info about Captain D’s nutrition for their menu offerings such as other desserts, salad dressings, sandwiches, chicken meals, and salads.
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