Walking Guide

Food on the Run: Long John Silver's


By: , SparkPeople Blogger

I can't remember the last time I stepped foot inside a Long John Silver's restaurant. I suppose it has been at least more than 12 years.

After taking a look at their new Freshside Grille Menu, I may have to pay them a visit.

There are many health benefits from eating seafood, especially fish which contain the very beneficial polyunsaturated fat called Omega-3 fatty acids. Long John Silver's offers a variety of grilled and baked seafood options that are as low in fat and sodium compared to other fast food options we have reviewed, while also providing optimal nutrition.

Our ongoing goal for our Food on the Run series remains to select entrees that are around 250 calories and 10 grams of fat per serving or less. If you are having a complete meal, 350-500 calories with 10-15 grams of fat might fit in fine with your specific nutrition plan and Long John Silver's might be a place to have a nutritious meal while getting the benefit of seafood.

Cautions to Consider
  • As good as they look, skipping the desserts is always a good choice when eating away from home.
  • Skip the soda in favor of a courtesy cup of water.
  • The sandwiches and bowl options are higher in calories compared to many of the other choices and would not be your best choices.
  • Sauces like Tartar Sauce or Teriyaki Sauce tend to provide a great taste but also provide 80-100 additional calories that you are better off skipping. Louisiana Hot Sauce and Malt Vinegar are calorie free options for additional taste without additional calories.
  • Care must be taken when ordering the Freshside Grille platters if you are wanting a 350 calorie meal. The Freshside Grille Premium Platter offers regular portion sizes that may be more calories than you want in your meal compared to selecting the smaller serving sizes in the 350 Calorie Freshside Grille Smart Choice platters. Be sure to make an informed decision and order accordingly.

Long John Silver's

Fish and Seafood

Battered Shrimp – 3 piece serving
Calories – 130
Fat – 9 grams
Sodium – 480 mg
Carbohydrates – 8 grams
Fiber – 0 grams
Protein – 5 grams

Baked Cod – 1 piece serving
Calories – 120
Fat – 4.5 grams
Sodium – 240 mg
Carbohydrates – 1 gram
Fiber – 0 grams
Protein – 22 grams

Alaskan Flounder – 1 piece
Calories – 250
Fat – 11 grams
Sodium – 910 mg
Carbohydrates – 26 grams
Fiber – 2 grams
Protein – 12 grams

Buttered Lobster Bites – 1 snack box
Calories – 250
Fat – 9 grams
Sodium – 560 mg
Carbohydrates – 27 grams
Fiber – 2 grams
Protein – 14 grams

Grilled Pacific Salmon – 2 filets
Calories – 150
Fat – 5 grams
Sodium – 440 mg
Carbohydrates – 2 grams
Fiber – 0 grams
Protein – 24 grams

Grilled Tilapia – 1 filet
Calories – 110
Fat – 2.5 grams
Sodium – 250
Carbohydrates – 1 gram
Fiber – 0 grams
Protein – 22 grams

Shrimp Scampi – 8 pieces
Calories – 110
Fat – 5 grams
Sodium – 610 mg
Carbohydrates – 1 gram
Fiber – 0 grams
Protein – 16 grams

Lobster Stuffed Crab Cake – 1 cake
Calories – 170
Fat – 9 grams
Sodium – 390 mg
Carbohydrates – 16 grams
Fiber – 1 gram
Protein – 6 grams


Chicken Plank – 1 piece
Calories – 140
Fat – 8 grams
Sodium – 480 mg
Carbohydrates – 9 grams
Fiber – 0 grams
Protein – 8 grams


Hushpuppy – 1 pup serving
Calories – 60
Fat – 2.5 grams
Sodium – 200 mg
Carbohydrates – 9 grams
Fiber – 1 gram
Protein – 1 gram

Corn Cobbette without Butter Oil – 1 cobbette
Calories – 90 (with Butter Oil – 150)
Fat – 3 grams (with Butter Oil – 10 grams)
Sodium – 0 mg (with Butter Oil – 30 mg)
Carbohydrates – 14 grams
Fiber – 3 grams
Protein – 3 grams

Breadstick – 1 stick serving
Calories – 170
Fat – 3.5 grams
Sodium – 290 mg
Carbohydrates – 29 grams
Fiber – 1 gram
Protein – 6 grams

Vegetable Medley – 4 oz serving
Calories – 50
Fat – 2 grams
Sodium – 360 mg
Carbohydrates – 8 grams
Fiber – 3 grams
Protein – 1 gram

Rice – 5 oz serving
Calories – 180
Fat – 1 gram
Sodium – 470 mg
Carbohydrates – 37 grams
Fiber – 2 grams
Protein – 4 grams

Freshside Grille 350 Calorie Smart Choice Sides

Vegetable Medley – 2 oz serving
Calories – 25
Fat – 1 gram
Sodium – 180 mg
Carbohydrates – 4 grams
Fiber – 1 gram
Protein – 1 gram

Rice – 2 oz serving
Calories – 80
Fat - .5 grams
Sodium – 230 mg
Carbohydrates – 18 grams
Fiber – 1 gram
Protein – 2 grams

Restaurant Highlighted Combinations

Grilled Tilapia with rice, vegetable medley, corn cobbette and breadstick
Calories – 610
Fat – 12 grams
Sodium – 1380 mg
Carbohydrates – 90 grams
Fiber – 9 grams
Protein – 36 grams

Shrimp Scampi (8 pieces), rice, vegetable medley, corn cobbette and breadstick
Calories – 610
Fat – 14 grams
Sodium – 1740 mg
Carbohydrates – 91 grams
Fiber – 9 grams
Protein – 30 grams

Grilled Salmon, rice, vegetable medley, corn cobbette and breadstick
Calories – 640
Fat – 14 grams
Sodium – 1570 mg
Carbohydrates – 91 grams
Fiber – 9 grams
Protein – 38 grams

Here are some healthier options you may want to give a try.

Grilled Tilapia with a regular side of rice and vegetable medley
Calories – 340
Fat – 5 grams
Sodium – 1090 mg
Carbohydrates – 46 grams
Fiber – 4 grams
Protein – 27 grams

Grilled Pacific Salmon with a regular side of vegetable medley, corn cobette and a hushpuppy
Calories – 360
Fat – 13
Sodium – 1010 mg
Carbohydrates – 33 grams
Fiber – 6 grams
Protein - 30 grams

You can use this <a data-cke-saved-href="http://www.yum.com/nutrition/menu.asp?brandID_Abbr=3_LJS" href="http://www.yum.com/nutrition/menu.asp?brandID_Abbr=3_LJS" "="" target="_blank">Long John Silver's Nutrition Calculator to see what your favorite meals would look like nutritionally.

Is Long John Silver's a food on the run option you had not considered? Is it a place you might look at differently as you consider eating away from home?

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  • 54
    Very interesting... I am not a fan of shrimp, lobster or talapia.... I don't eat them at all. But the others I would enjoy... - 4/24/2017   2:03:08 PM
    Thank you for including the sodium. So many of us need that information. - 2/26/2016   11:32:42 AM
  • 52
    I have tried all the new smart choice meals but I don't eat there often as I don't need all the sodium. Much better choice then the deep fried fish for sure! - 5/19/2009   5:46:32 AM
  • 51
    No way would I eat this stuff - the sodium is a killer! There are better fast-food choices! - 4/19/2009   3:14:50 PM
  • 50
    This used to be one of my favorite places to eat when I was growing up in Texas. I'm sure it didn't help with my weight problem now. They just opened one here where I live near Seattle,Washington. I have to admit I did eat there and feel terribly guilty now that I know exactly what I ate. I won't let it happen again... - 4/1/2009   3:54:30 AM
    What a great series of articles!! Thank you for doing the research for us. - 3/31/2009   3:49:15 AM
    I had the grilled salmon for lunch yesterday, the 350 calorie version with rice and the vegetable medley. It was pretty good, and I will try it again. My wife liked the tilapia. - 3/28/2009   10:05:17 AM
  • 47
    I am aways looking for more and more omega's in my diet, but to be honest with you its not easy to track as the food tracker does not break down the omega's as they are on the nutritional information. It would be nice to see if I am getting enough and what values I should be getting, so I would like to see more on the omegas besides the foods that are rich in that source. Also I am illergic to most fish and shell fishes so... its quite a challenge to fine the omegas in other products... just my thoughts anyway ... - 3/25/2009   1:26:06 PM
  • 46
    Thank you so much for the infon on LJS. I haven't been there in years because of the fried food, the calories, and the fat. I will definitely have to check LJS out again. - 3/25/2009   8:18:03 AM
  • 45
    It's been years since I ate at Long John Silver.

    I will try the fish dishes.

    Thanks for the information. - 3/24/2009   7:22:55 PM
  • 44
    We don't have LJS in WA, that I know of. I don't usually like fast food seafood, so I make it at home or get it where I know its properly fixed and fresh. We do have lots of fresh seafood available here. - 3/24/2009   3:46:23 PM
  • 43
    It has been over 20 years since I've been in LJS.
    I'll have to try the

    Grilled Tilapia with a regular side of rice and vegetable medley - 3/24/2009   2:25:41 PM
  • 42
    I don't even know if we have a LJS in Massachusetts, but we do have Red Lobster and The Weathervane. No one who truly loves fish and seafood would eat at ANY of those places, because living in New England you can go to a GOOD seafood restaurant and get much better quality seafood. I would not eat at any of these places if you paid me.

    Call me a Seafood Snob. I'll admit it - I am One. - 3/24/2009   2:25:11 PM
    Last time I was at LJS (over 10 years ago) I tried chicken as a healthier choice. It tasted just like the fish. Haven't been back since. Where I live now has Catain D's which looks and sounds very similar (not been there). Wonder if the results are similar as well? - 3/24/2009   1:42:58 PM
  • 40
    Mmm, I don't know if the LJS nearest me carries flounder, but I will have to check it out!

    Usually, when I go to LJS, it is to splurge on the fried stuff. I like to get a kid's meal to go (since I don't really have a kid, hehe), and it's still PLENTY of food. I might do that once every 2 months, so I really feel no guilt about it, either.

    I would generally much rather go to Captain D's for grilled fish options, though. They have more choices and they tend to prepare them better. Nothing worse than a piece of dried-out rubbery 'fish jerky' (except maybe a half-cooked fillet). - 3/24/2009   1:26:50 PM
    Too much sodium. I guess in a pinch I could figure out something. - 3/24/2009   12:51:39 PM
  • 38
    Haven't ate at a LJS for years. Every time I tried in the past couldn't get past all the grease and it usually made me sick. Have a friend who likes to eat there, maybe I'll give them another chance. - 3/24/2009   12:37:13 PM
  • 37
    I used to love LJS but we no longer have one in our area. It was right around the time that they were switching to the lighter menu too so I was equally bummed. Perhaps when we are on our next road trip I will stop in and try their lighter items.
    - 3/24/2009   11:53:53 AM
  • 36
    I have tried Long John Silvers once or twice and I didnot really like the greasy, oily flavor in the fried dishes.. This looks like good stuff and I might give a try, given a chance. - 3/24/2009   11:02:32 AM
    I can't remember the last time I even saw a Long John Silver's! Most of the places that are mentioned in Sparkpeople don't exist in my area (western CT), so I have kind of given up on the comparisons provided. We don't have Sonic, Hardee's, Cracker Barrel, etc. About the only major chains we have in the surrounding towns (not in ours as fast food restaurants and large chains are not allowed to build here) are McDonald's, Burger King, Wendy's, Arby's, Chili's, Applebee's, Olive Garden, Red Lobster, Panera, Subway, Quizno's and Starbucks. There are a few others at the mall, but I never shop there anymore, so I don't know what is there. - 3/24/2009   10:37:37 AM
  • 34
    As much as we're encouraged to eat fish, I can't stand the stuff and the only way I can eat it is from LJS. I'll check the selections again and use the calculator to find a good meal for me especially since I've been craving it like crazy lately. Thanks! - 3/24/2009   9:00:47 AM
  • 33
    I didn't realize that there were any choices to make at LGS. I'm happy to see these because my hubby likes to go every once in awhile and now I can get something that is better for me. - 3/24/2009   8:59:26 AM
  • 32
    I had the grilled tilapia with the rice and vegeatable medley and it was really good! I didn't eat all of the rice so even less calories than posted!! And for $3.99 you can't beat it! - 3/24/2009   8:45:47 AM
  • 31
    I travel for work a lot, and it is always hard to decide where to stop for food when it's late and I'm hungry. These articles are very helpful, as I can have a picture of a healthier meal when I hit "fast food row" on the edge of a town! - 3/24/2009   8:44:05 AM
  • 30
    I haven't been to one of their restaurants in years! Like some of the other posters, I liked their battered, fried fish and didn't even consider the new options. I also noticed that most of the "Food on the Run" articles show just how much sodium there is in fast food. I probably won't be eating there any time soon. - 3/24/2009   6:54:32 AM
  • 29
    This is a good example of just because it has low calories, doesn't mean it's healthy. All that sodium and fat!! Fast food is not your friend. - 3/24/2009   6:21:23 AM
    WOW, that's a LOT of sodium! Don't think I'll be making the 2 hour drive to eat there. - 3/24/2009   2:04:50 AM
  • 27
    fantastic!! - 3/23/2009   10:03:45 PM
    I tried the baked tilapia and found it very overcooked, was very dry and find I can make much better tilapia at home for a fraction of the cost - 3/23/2009   8:53:05 PM
  • 25
    I see the commericals all the time on TV, but needless to say there is not one Long John Silver any where near me. - 3/23/2009   8:44:06 PM
  • 24
    After looking at the nutritional information, I can see WHY people (including me) like LJS food so much. With THAT much sodium added, I suspect a sponge would taste good! - 3/23/2009   8:16:55 PM
    I had been wanting to try the new grill products after I saw the commercial a couple of weeks ago. I went today and got the tilapia with rice and veggies. It was tasty, but very salty. But there was nothing really special about it and I feel like I paid for someone to microwave a Lean Cuisine for me. If you're in a pinch it's not a bad option. - 3/23/2009   5:03:40 PM
    Is Long John Silver's a food on the run option you had not considered? Is it a place you might look at differently as you consider eating away from home?

    I occasinally eat at LJS. I've heard of their new Freshside Grille options but have not tried any of them as of yet. I usually choose not to eat there because of all of the breading and grease on their foods and such. I am a big fan of seafood though and I will definitely have to try their new items. - 3/23/2009   4:30:15 PM
  • 21
    Thank You! I always enjoyed Long John Silvers, but quit going when I quit fried foods. However; I eat fish 5-7 x's wk & will definitely try some of the healthy chioces you listed at LJS's. Thanx a bunch! - 3/23/2009   3:42:58 PM
  • 20
    I don't like the greasy taste of the fish. However if there were grilled fish or baked fish maybe I would eat it. However it costs just as much to eat at a fast food as a regular restaurant sometimes. - 3/23/2009   3:09:15 PM
  • 19
    My husband loves Long John Silver's. Me? Not so much. I always think of everything there as fried. Thanks so much for the link to the nutrition calculator. We may actually stop at a LJS and both be happy. - 3/23/2009   3:02:07 PM
  • 18
    Thanks for the information, I may just have to stop in and try it now. - 3/23/2009   2:54:43 PM
    This is my indulgence! Every once in a while, I surprise my husband with LJS. He doesn't realize that it's good for him. Shhhh! That's our little secret!! - 3/23/2009   1:57:32 PM
  • 16
    We have to drive 25 miles to get to a LJS, however, we plan on stopping by
    there on a motorcycle trip. I am glad to see the good report from 4Prosperity.
    - 3/23/2009   1:36:18 PM
    Thanks for the info. I also saw the commercials. Haven't been to this restaurant in over 15 years. Theres only one in Philly. I might stop by, but I will make sure I have this list in hand before I get out of control in there. - 3/23/2009   1:34:15 PM
  • 14
    I keep seeing the commercials, but we don't have any LJS here. My husband loves it there and it is good to know if we ever find 1 I can enjoy eating there w/ him. - 3/23/2009   1:18:02 PM
    The talapia meal was great. My husband also enjoyed the salmon. We will defintely have it again. - 3/23/2009   1:06:14 PM
  • 12
    I'm so glad for this information! Our LJS is combined with a Taco Bell so the couple of times we have driven through since I started my new eating plan, I didn't even look at the LJS menu as I thought it was all fried and high calorie. I just ordered fresco style things from Taco Bell. Now I am happy to know that when we are out, I have another healthy option for something in a hurry. - 3/23/2009   12:57:06 PM
  • SUSAN515
    I am moving back to GA in a few weeks look forward to going to LJS have missed it in FL now I can make healthy choices and not have to worry thanks for the info once again. - 3/23/2009   12:44:36 PM
  • 10
    I was there this weekend and did not eat anything too afraid of the calories..but now that I know I will not have the fear. Loved the article. - 3/23/2009   12:18:08 PM
  • 9
    I would try the new dishes; I've always liked Long John Silver's; I just have avoided fast foods. - 3/23/2009   12:17:54 PM
  • 8
    i love ljs myself chicken fish and hushpuypies the malt vinegar is ok if you like vinager products i barely tolerate it but i have to eat vinegar on spinach or no go there so i kind of tolerate it a bit not much though very rare my husband and sons love it though for little goes a long ways don't like they're fries so we always get corn on the cob 2 sides for a family of 4 works out better on veggies we buy the 12 peice family meal get 6 fish 6 chicken what we get but i so want to try the grilled scampi we don't eat there but maybe once a year sherry wilson - 3/23/2009   12:12:11 PM
    sounds good. i will definitely give it a try. yummmmy - 3/23/2009   11:48:09 AM
  • 6
    I love shrimp scampi.. I do not think that i have ever been to LJS.. not even sure that i have one that is close... - 3/23/2009   11:40:55 AM
  • 5
    I love LJS's but wish the healthier options were cheaper. Hard to spend $8 on a fast food meal. - 3/23/2009   11:28:18 AM

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