Introduction
If you’ve ever been to a Red Lobster restaurant, you probably remember the warm, cheesy biscuits that show up before your meal. They’re buttery, garlicky, and so good that stopping at just one feels almost impossible.
But have you ever wondered about the nutrition 1 Red Lobster biscuits? How many calories or carbs do they really have? And are they as indulgent as they taste?
In this guide, we’ll unpack the Red Lobster biscuits nutrition facts, explore their ingredients, and look at whether these famous Cheddar Bay Biscuits can fit into a balanced diet.
What Makes Red Lobster Biscuits So Popular?
The Red Lobster menu has evolved over the years, but the Cheddar Bay Biscuits remain its most iconic item.
Originally launched in the 1990s, these biscuits pair rich cheddar cheese with butter and garlic seasoning — a simple yet irresistible combination. You can find them:
- Freshly baked in restaurants
- In boxed Red Lobster biscuits mix at grocery stores
- Or as frozen, ready-to-bake versions at home
Each version tastes slightly different, but their nutrition profile stays fairly similar — rich in flavor, moderate in calories, and high in sodium.
Red Lobster Biscuits Nutrition Facts at a Glance
So, what’s inside one biscuit? According to current Red Lobster nutrition information, a single Cheddar Bay Biscuit (about 55 g) contains roughly:
| Nutrient | Amount (per 1 biscuit) |
| Calories | 150–160 kcal |
| Total Fat | 7–10 g |
| Saturated Fat | 5–6 g |
| Carbohydrates | 16–19 g |
| Protein | 3–4 g |
| Sodium | 450–560 mg |
How Many Carbs Are in a Red Lobster Biscuit?
Each biscuit contains about 16–19 g of total carbohydrates, roughly equivalent to a small slice of white bread or half a cup of rice.
If you’re watching carbs for energy management or postpartum nutrition, consider balancing the meal with lean proteins and non-starchy vegetables.
Parent Hack:
Split one biscuit between two people or save half for later. This way, you enjoy the flavor without the full carb load.
How many calories are in one biscuit from Red Lobster?
➡️ Around 150–160 calories, depending on whether it’s restaurant-baked or from the frozen
If you’re watching sodium, note that just one biscuit provides nearly a quarter of the daily sodium limit recommended by major health organizations.
Understanding the Ingredients
The Red Lobster biscuit ingredients list includes:
- Enriched wheat flour
- Palm oil or shortening
- Cheddar cheese
- Buttermilk or milk powder
- Garlic seasoning
- Salt and leavening agents
The Red Lobster biscuits mix you find in stores often includes similar ingredients with dehydrated cheese and seasoning packets.
From a nutritional standpoint, the use of refined flour, butter, and cheese explains the moderate calorie and fat content. While delicious, these ingredients make the biscuits more of an occasional treat than an everyday food.
Nutrition for 1 Red Lobster Biscuit with Butter
If you add a small pat of butter — which many diners do — the numbers climb slightly:
- Calories: ~190 kcal
- Total Fat: ~11 g
- Sodium: ~560 mg
That’s why dietitians often recommend pairing one biscuit with lean protein and vegetables from the Red Lobster menu rather than eating several at once.
Are Red Lobster Cheddar Bay Biscuits Healthy?
Let’s answer one of the most common questions:
Are Red Lobster Cheddar Bay Biscuits healthy?
It depends on your definition of “healthy.”
On the plus side:
- They contain some protein (about 3–4 g per biscuit).
- They provide quick energy through carbohydrates.
- They’re free from trans fats in most versions.
However:
- Sodium is relatively high (450–550 mg per biscuit).
- Saturated fat is about 5–6 g per serving, nearly one-third of a daily limit.
- Nutrient density is low compared with whole-grain breads or fresh produce.
Dietitians often describe these biscuits as “fine in moderation” — an occasional indulgence best enjoyed alongside a balanced meal.
Red Lobster Nutrition: Restaurant vs Mix vs Frozen
The nutritional profile changes slightly depending on how you enjoy them:
| Version | Calories | Sodium | Fat |
| Restaurant-fresh | ~160 cal | ~550 mg | ~10 g |
| Frozen bake-at-home | ~150 cal | ~500 mg | ~7 g |
| Box mix (prepared) | ~160 cal | ~480 mg | ~8 g |
The restaurant biscuits often contain more butter brushed on top, raising their fat and sodium slightly.
The mix and frozen biscuits are a little lighter, but differences are minor overall.
Portion Control and Practical Tips
A basket of biscuits on the table can be tempting. Yet, a few mindful choices can help:
- Stick to one: Treat one biscuit as part of your meal, not the main course.
- Pair wisely: Combine it with a salad, grilled seafood, or vegetables from the Red Lobster menu.
- Balance your day: If you have biscuits at dinner, keep breakfast and lunch lower in sodium.
- Mind the butter: Skipping the extra pat saves about 40 calories.
Nutrition experts agree that awareness — not restriction — is key. Enjoying one or two biscuits occasionally won’t derail a balanced diet.
Making Red Lobster Biscuits a Bit Healthier at Home
You can still indulge—just make a few tweaks:
- Go lighter on the butter: Use a small brush to glaze lightly instead of drenching.
- Reduce butter by half and replace with plain Greek yogurt
- Add nutrition boosters: Mix in 1–2 tbsp of flaxseed, chia seeds, or whole-grain flour for more fiber.
- Control sodium: Choose unsalted butter and skip the extra topping packet.
- Use low-fat cheese to cut calories and saturated fat.
- Add herbs like parsley or chives for extra flavor without sodium.
- Serve smartly: Pair with lean protein (grilled chicken, salmon, or shrimp) and vegetables.
For toddlers or young children, one half-biscuit portion is plenty, offering flavor and enjoyment without too much sodium.
Red Lobster Biscuits Price & Availability
At most restaurants, a half-dozen biscuits come free with entrées, but you can also buy extra for around $3–$5 USD depending on location.
The Red Lobster biscuits mix retails for about $2.50–$3.50 per box in grocery stores, making it an affordable way to recreate that restaurant taste at home.
Frequently Asked Questions (FAQ)
How many calories are in one biscuit from Red Lobster?
Around 150–160 calories, depending on the version.
Does Red Lobster have protein?
Yes. Each biscuit provides about 3–4 grams of protein, while seafood entrées on the Red Lobster menu are higher in protein.
Are Red Lobster Cheddar Bay Biscuits healthy?
In moderation, yes. They’re fine as an occasional treat but not ideal for low-sodium or low-fat diets.
How many calories do 4 biscuits have?
Roughly 600–640 calories, plus about 40–50 g of fat and 2,000 mg of sodium — almost an entire day’s worth.
Conclusion
The famous Red Lobster Cheddar Bay Biscuit is more than just a side — it’s a comfort food classic that brings warmth to any meal. Understanding the Red Lobster biscuits nutrition info helps you make smarter choices. One biscuit fits easily into a balanced diet; four might push your daily sodium and calorie goals. Enjoy them mindfully: savor the flavor, pair with lighter dishes, and remember that balance — not avoidance — is the key to sustainable eating. Whether you bake them at home or enjoy them in the restaurant, knowing the nutrition for 1 Red Lobster biscuit with butter lets you treat yourself responsibly — and that’s exactly what healthy eating is all about.