Even your favorite foods such as tacos, pizza, chicken, seafood, and burgers can be included in a balanced diet. You can choose foods that are grilled, roasted or baked, limit cheeses and sauces, order Fresco Style options at Taco Bell, and ask for "No Sauces" or "Sauce on the Side" when ordering.

Long John Silver's

Consumers can enjoy a variety of great tasting meals with reduced-fat content from Long John Silver's Freshside Grille menu. Freshside Grille Smart Choices focuses on non-fried menu items containing 330 calories or less and zero grams trans fat. For example, a serving of Grilled Tilapia is 110 calories and 2.5 fat grams and a serving of Grilled Pacific Salmon is 150 calories and 5 fat grams. The Grilled Tilapia & Shrimp Scampi entrees have only 115 calories and five grams or less of fat per serving. The vegetable medley is also low in calories (50) and fat (2g) and a good source of dietary fiber (3g). Long John Silver's offers consumers a serving of corn on the cob without oil (3g of fat). All items are cooked using much less energy than traditional frying.

For more Long John Silver's nutritional information, click here.

Menu Options

I like to eat at Long John Silver's. How can I make smarter choices when I go there? Using an average daily requirement of 2000 calorie diet with less than 65g fat and less than 20g of saturated fats and less than 2300 mg sodium:

 

Option 1: Grilled Pacific Salmon

Cal

Fat (gm)

Sat Fat (gm)

Sodium (mg)
Grilled Pacific Salmon 150 5 1 440
1 Corn cobette - no butter 90 3 0.5 0
Rice (5oz) 180 1 0.5 470
Small (20oz) Diet Pepsi® 0 0 0 60
Total: 420 calories (21% of daily needs) 9 gm fat (14% of daily needs) 2 gm saturated fat (10% of daily needs) 970 mg sodium (42% of daily needs)
 

Option 2: Shrimp Scampi

Cal

Fat (gm)

Sat Fat (gm)

Sodium (mg)
Shrimp Scampi 200 13 2.5 650
Vegetable Medley 50 2 0.5 360
Rice (2.5oz) 90 0.5 0 230
Small (20oz) Diet Pepsi® 0 0 0 60
Total: 340 calories (17% of daily needs) 15.5 gm fat (24% of daily needs) 3 gm saturated fat (15% of daily needs) 1300 mg sodium (57% of daily needs)
 

Option 3: Grilled Tilapia

Cal

Fat (gm)

Sat Fat (gm)

Sodium (mg)
Grilled Tilapia 110 2.5 1 250
Vegetable Medley 50 2 0.5 360
Rice (5oz) 180 1 0.5 470
Small (20oz) Diet Pepsi® 0 0 0 60
Total: 340 calories (17% of daily needs) 5.5 gm fat (8% of daily needs) 2 gm saturated fat (10% of daily needs) 1140 mg sodium (35% of daily needs)