Calories for Long John Silver’s


Long John Silver’s is a quick-serve restaurant, specializing in seafood, that has been around for over 40 years. Long John Silver’s is multi-branded with A&W™, Taco Bell™ and KFC™. A multi-brand strategy is when two or more competing, similar products are operated under the same firm but using different, unrelated brand names. So, if you type your zip code into their ‘store locator’ you will find a list of any of these multi-branded locations (including a stand-alone Long John Silver’s™ restaurant). The mission of Long John Silver’s™ has always been to offer high-quality seafood at an affordable price in a casual and friendly atmosphere. Their specialty is wild-caught Whitefish, prepared fresh daily. While many of the items offered at Long John Silver’s™ are fried, you can find calorie-controlled, healthy options. The menu is simple and straightforward as this establishment has never attempted to offer all of the food court offerings under one roof. Though they offer a few chicken items, at this place, it is all about the seafood.

Alaskan Pollack and Seafood

The good news is that none of the fish/seafood items alone exceed 320 calories. The bad news is that the portion sizes are very small, so, without a side dish, one fried or grilled fish fillet will hardly be enough to hold you over until your next meal. The most diet friendly options in this category are the grilled tilapia fillet or grilled salmon fillet duo. The tilapia fillet is a 4.1 oz. portion and the two mini grilled salmon fillets yield a total portion size of 4.5 oz. The grilled tilapia provides only 110 calories, 2.5 g fat, 1 g saturated fat and, unlike most restaurant fare, is low in sodium providing only 250 mg. The grilled Pacific salmon fillets provide 150 calories, 5 g fat (salmon is a fattier fish but most of the fat is heart-healthy unsaturated), 1 g saturated fat and 440 mg sodium. Avoid the ranch, tartar and honey mustard dipping sauce cups, which provide 160, 100 and 100 calories each, respectively. These sauces are also high in fat and provide at over 200 mg sodium each.

You can stay within a reasonable calorie allotment by choosing the battered shrimp for 130 calories, 9 g fat and 2.5 g saturated fat but you only get three shrimp – not even a 2 oz. serving! In this category, the breaded clam strips (available in a snack-sized box) offer the most calories, 320 for a 3 oz. serving. The bigger problem is the fat content. One serving offers 19 g fat and 4.5 g saturated fat.

Sandwiches and More

The ‘sandwiches and more’ section features, of course, sandwiches, tacos and platters (entrées). Again, the portions are fairly modest, keeping the ‘worst’ offender, the Ultimate Alaskan Pollack Sandwich® at 530 calories, 27 g fat, 8 g saturated fat and 4.5 g Trans fat. The saturated and Trans fats are the worst and Long John Silver’s™ may offer many healthy items, but they haven’t taken out the Trans fats. You’re getting more than a few grams in any fried item. Instead choose the Trans fat-free Freshside Grille® Tilapia/Salmon Scampi Entrées. One entrée provides 250 and 280 calories and 4.5 and 7 g fat, respectively.

Famous Sides

Long John Silver’s™ restaurant is known for their famous hush puppies, fried, savory cornbread ball. Unfortunately, one ‘pup’ provides 60 calories, 2.5 g fat and 0.5 g saturated fat and 1 g Trans fat. Who can stop at one hush puppy? The French fries are high in calories (about 310 for a 4 oz. portion) but the real danger is in the 3.5 g Trans fat they contain. According to the American Heart Association, Americans should consume a Trans fat-free diet (Trans fats should make up less than 1% of your total calories). Cole slaw sounds healthy, but with mayonnaise a 4 oz. portion yields 200 calories and 15 g fat. Healthy, lower-calorie sides include the vegetable medley, corn ‘cobette’ without butter-oil and jalapeño peppers, providing fewer than 90 calories. The rice would be healthy if it was lower in fat. A 5 oz. portion offers 180 calories, 10 g fat and 1 g saturated fat.

As always, sugar-laden beverages can weigh you down. Eat your calories, don’t drink them. Instead of the lemonades, fruit juice drinks, flavored teas and sodas, choose plain iced tea or diet soda to save on 120 to 550 calories (depending upon size)!


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