How to order at Captain D's on a GLP-1
Captain D's is a fried-seafood chain, so most of the menu is battered and fried in beef tallow and runs high on fat. But it has a quietly excellent grilled line that is some of the leanest high-protein fast food around: Grilled White Fish & Shrimp is 240 calories for 37 g of protein, Wild Caught Salmon 200 for 31 g, and plain Grilled White Fish 170 for 25 g. Order from the grill, pair it with broccoli or green beans instead of fries, and skip the batter. Built from Captain D's own published nutrition and Nishi's GLP-1 scoring lens.
Written for anyone eating on a GLP-1 like Ozempic, Mounjaro, or Wegovy. Every Captain D's order below is scored the same published way, from the restaurant's own published nutrition.
Order the Grilled White Fish & Shrimp (240 calories, 37 g of protein), Wild Caught Salmon (200, 31 g) or plain Grilled White Fish (170, 25 g), add broccoli (20) or green beans (70) instead of fries, and ask for it grilled rather than battered; everything batter-dipped and fried (the fish pieces, chicken tenders, clam strips, popcorn shrimp and the combo platters) runs roughly 45 to 65 percent of calories from fat, and sodium is high across the menu.
Captain D's looks like a hard stop on a GLP-1, because the core menu is battered fish fried in beef tallow. The move is to order off the grill. The Grilled White Fish & Shrimp (240 calories, 37 g of protein) is the highest-protein order on the grill and one of the leanest items on the whole menu; Wild Caught Salmon (200, 31 g) and plain Grilled White Fish (170, 25 g) are right behind it, and a side of Grilled Shrimp (100, 12 g) is a clean add-on. One thing to know about the numbers: the chart lists each entree as the protein only, so a grilled meal's two sides and its rice or breadstick are not in these calories. That is good news here, because it means you build the plate: a grilled fish with broccoli (20) or green beans (70) lands around 190 to 310 calories for 27 to 39 g of protein, one of the leaner high-protein fast-food meals you can order. The batter is the tax. A 2-piece batter-dipped fish is 450 calories and 30 g of fat (about 60 percent of calories from fat) for 21 g of protein, less than the grilled fish gives you and at far more fat, and the chicken tenders, clam strips and popcorn shrimp are the same story. The combo platters and the big sandwiches are the heavy end (the Supreme Sampler is 1,140 calories, the Big Chicken Sandwich 1,230), and sodium runs high across the whole menu, 1,200 to 3,030 mg on most mains; the featured grilled picks are not sodium-free either, the Grilled White Fish & Shrimp at 1,100 mg and the salmon at 860, so the plain Grilled White Fish (410 mg) is the low-sodium grilled choice. Grilled protein plus a vegetable side, hold the batter and the fries, and Captain D's is a genuinely strong GLP-1 order.
The menu, scored
Our best-fit orders for ordering on a GLP-1, from Captain D's published nutrition. Re-sort them by what matters to you today.
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Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
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Best fit. Strong protein (30 g or more) and strong density (7.5 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Your protein and calorie numbers, and what clears them at any chain, not just this one. About 2 minutes, free.
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More protein, still a solid fit: Grilled White Fish & Shrimp (37 g protein, 240 cal). See the full breakdown
Lower fit
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Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Best proteins to build around
Numbers are for one item as Captain D's lists it, the protein only with no side, rice or breadstick included, and no gram serving weight published. Tap "Show the math" on any pick to see exactly how its rating was calculated.
Show the math
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Show the math
Best fit. Strong protein (25 g or more) and strong density (10 g per 100 kcal or more), with nothing flagged among the values the restaurant publishes. These published rules are applied the same way to every item scored on this bar; see how we score.
Go easy on
- The batter (fried in beef tallow), the fish pieces, chicken tenders, clam strips, popcorn shrimp and the combo platters are battered and fried in beef tallow, which puts them at roughly 45 to 65 percent of calories from fat; the grilled fish, salmon and shrimp are the same protein without the batter.
- Combo platters and the big sandwiches, the Supreme Sampler (1,140), Deluxe Seafood Platter (1,030), Big Chicken Sandwich (1,230) and Giant Fish Sandwich (940) stack several fried items together; a single grilled protein gives you 25 to 37 g of protein for 170 to 240 calories instead.
- Fries and the heavy sides, French fries (330) and okra (320) are fried, and the loaded baked potato (400) is the heaviest side; swap in broccoli (20), green beans (70) or a plain baked potato (210).
- Sodium, high across the menu, with most mains 1,200 to 3,030 mg; the plain Grilled White Fish (410 mg) is the lowest-sodium grilled pick, though the Grilled White Fish & Shrimp still carries 1,100 mg and the salmon 860.
Common questions
What's the most GLP-1-friendly order at Captain D's?
Order off the grill. The Grilled White Fish & Shrimp (240 calories, 37 g of protein), Wild Caught Salmon (200, 31 g) or plain Grilled White Fish (170, 25 g), with vegetable sides instead of fries, is a lean, high-protein plate. A grilled protein plus one vegetable side (broccoli 20, green beans 70) is about 190 to 310 calories for 27 to 39 g of protein. The meal also comes with a second side and a rice or breadstick, so pick the vegetable sides and go easy on the breadstick (150; Captain D's publishes no value for the rice) to keep it light.
What has the most protein?
The most protein in a single order is a fried combo: the Supreme Sampler has 54 g (at 1,140 calories), and the 4 Pc Chicken and Ultimate Seafood Platter 44 g. But for protein you can actually use on a GLP-1, the grilled line wins on efficiency: the Grilled White Fish & Shrimp is 37 g for 240 calories, far more protein per calorie than any fried platter, and Wild Caught Salmon is 31 g for 200.
Is the fried fish OK on a GLP-1?
It is still fish, so the protein is good, but the batter is the tax. A 2-piece batter-dipped fish is 450 calories with 30 g of fat (about 60 percent of calories from fat) for 21 g of protein, and it is fried in beef tallow. White fish off the grill is 170 calories and 7 g of fat for 25 g of protein. Fine as an occasional order; the grilled version is the everyday one.
Do the grilled meals come with sides?
Yes, a grilled meal at Captain D's comes with two sides and a choice of rice or breadstick, but the nutrition chart lists the protein only, so the calories here are the grilled fish, salmon or shrimp on their own. That means you build the plate: broccoli (20 calories) and green beans (70) keep it lean, while French fries (330), mac & cheese (150) and hushpuppies (80) add up, and Captain D's publishes no calorie value for the rice. Pick the vegetable sides and a grilled protein stays a light, high-protein meal.
Why do the fried items show a lower fit?
Because they are battered and deep-fried in beef tallow, which the scoring flags on fat. That flag applies to every fried item, so even a high-protein fried platter like the Supreme Sampler (54 g of protein), along with the chicken tenders and the batter-dipped fish, all drop to a lower fit. The grilled line, Wild Caught Salmon, Grilled White Fish & Shrimp and Grilled White Fish, is what clears the bar, which is the whole reason to order off the grill here.
What is the lowest-calorie Captain D's order with at least 15 g of protein?
Among the orders listed in this guide, the lowest-calorie Captain D's order that still reaches at least 15 g of protein is the Grilled White Fish: about 170 calories and 25 g protein.
Why you can trust this
- Where the numbers come from. Captain D's official Nutrition & Allergen chart (captainds.com), last verified 2026-11-09. We publish only values the restaurant itself publishes.
- How each score is calculated. Deterministic rules published in full in our methodology (v1.1), with one published bar for single ingredients and one for whole meals. Every row above lists the exact factors behind its label.
- What the score does and does not consider. See the limitations. It scores one item, not your whole day, and it is not medical advice.
- How to challenge or correct it. Tell us if a value is stale or a call looks wrong. Corrections are recorded in the methodology version history.