In this guide:
Why Captain D's Works for Macro Trackers
To understand the framework behind these picks, see what makes a fast food order macro-friendly — the five criteria MacroMate uses (protein density, calorie control, protein-to-calorie ratio, customizability, goal coverage) that Captain D's's top orders below all hit.
Captain D's is a seafood fast food chain known for baked and grilled fish options. If you are tracking macros and eating out regularly, knowing how to order here is essential — because the difference between a 350-calorie, high-protein meal and a macro-wrecking order is usually just one or two substitutions.
The menu has hidden gems once you know the protein-to-calorie math. MacroMate has mapped out 13 optimized Captain D's builds — including the Grilled Blackened Tilapia at 210 cal / 34g protein for cutting and the Grilled White Fish & Shrimp x2 at 580 cal / 74g protein for bulking.
The key at Captain D's is knowing which items carry their weight in protein and which ones front-load fat or carbs with minimal payoff. This guide breaks down the best builds in each category with exact macros straight from the MacroMate database.
For broader cost-per-protein context, see how Captain D's stacks up against every other major chain in our cheapest high-protein fast food rankings.
Best Captain D's Orders for Bulking
For a caloric surplus at Captain D's, the Grilled White Fish & Shrimp x2 is the anchor build. At 580 calories with 74g protein, it delivers serious mass-building fuel in a single order. Order guidance: Order 2× for bulking (double the combo)
Grilled White Fish & Shrimp x2
Order 2× for bulking (double the combo)
Bulking at Captain D's is about hitting high calories with enough protein to support muscle growth. The Grilled White Fish & Shrimp x2 at 580 cal / 74g protein achieves both. The 22g of fat content means calorie density is high — exactly what you need when eating for size.
MacroMate has 4 more Captain D's Bulking builds — ranging from 360 to 670 calories. See all 5 Bulking builds ranked in the app.
Best Captain D's Orders for Maintenance
Maintenance is about consistency, and the Batter Dipped Fish + Grilled White Fish at Captain D's is built for it. At 410 calories with 35g protein, it hits a balanced macro profile you can order on autopilot. Order a Batter Dipped Fish fillet and add a side of grilled white fish
Batter Dipped Fish + Grilled White Fish
Order a Batter Dipped Fish fillet and add a side of grilled white fish
The Batter Dipped Fish + Grilled White Fish gives you 35g of protein at 410 calories — a ratio that works whether you are maintaining weight, slowly recomping, or just trying to eat well. 14g carbs and 23g fat round out a nutritionally balanced fast food meal.
MacroMate has 1 more Captain D's Maintenance build — the Grilled Shrimp x2 at 220 cal / 24g protein. See all 2 Maintenance builds in the app.
Best Captain D's Orders for Keto
Keto at Captain D's means finding items with minimal carbs and solid protein. The Grilled White Fish & Shrimp delivers with just 4g of carbs and 37g protein at 290 calories. Order tip: Order as is That carb count keeps you in ketosis while the 11g of fat maintains the keto macro split.
Grilled White Fish & Shrimp
Order as is
The Grilled White Fish & Shrimp is genuinely keto-compatible at Captain D's. Under 4g of net carbs with 37g protein means no need for creative substitutions — just order it as directed and you are covered for the day's fat and protein targets.
MacroMate has 1 Keto build at Captain D's — Grilled White Fish & Shrimp at 290 cal / 37g protein. Download the app to see it.
Captain D's Ordering Hacks That Matter
Knowing the specific builds is only part of the equation. These ordering principles will help you stay on track at Captain D's regardless of which build you choose.
Prioritize the Grilled Blackened Tilapia for protein efficiency. At 210 cal with 34g protein, the protein-to-calorie ratio of 0.162 is one of the best on the Captain D's menu. Order as is
The Grilled Shrimp is your low-calorie anchor. At just 110 calories with 12g protein, this is the order when you are tight on your daily budget. Order as is
Watch the add-ons. At Captain D's, sauces, dressings, and sides can quietly add 200-400 calories to an otherwise lean order. Ask for sauces on the side, skip cheese where you can, and opt for water over soda — those three habits alone can save you 300+ calories per visit.
For keto, the Grilled White Fish & Shrimp is your go-to. Only 4g of carbs with 37g protein. Order as is
What to Always Avoid at Captain D's
Not every item at Captain D's is worth the calories. These are the orders most likely to derail your macros — high in fat or carbs relative to their protein content.
Watch out for the Batter Dipped Fish + Grilled White Fish (410 cal). At 410 calories with 35g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Watch out for the Grilled White Fish & Shrimp (290 cal). At 290 calories with 37g protein, this has a low protein-to-calorie ratio that makes it a poor choice when cutting. If you order it, make sure you are in a surplus and it fits your goal for the day.
Default sides and combos add up fast. At Captain D's, the default sides — fries, chips, sugary drinks — can add 400-600 calories without meaningfully increasing your protein intake. Swap for a side salad, water, or nothing extra when cutting.
Captain D's vs. Popeyes for Macros
Both Captain D's and Popeyes are solid choices for macro tracking, but they have different strengths depending on your goal.
Captain D's for cutting: The Grilled Blackened Tilapia at 210 cal / 34g protein is a strong deficit option. Compare that to what Popeyes offers — check the Popeyes macro hacks guide to see how they stack up side by side.
Captain D's for bulking: The Grilled White Fish & Shrimp x2 at 580 cal / 74g protein is built for surplus. If you are choosing between the two chains on a bulk day, this is the Captain D's anchor build.
The bottom line: both chains have macro-friendly options, but the best choice depends on your specific goal that day. MacroMate has 13 Captain D's builds and a full Popeyes breakdown so you can compare directly. For more options across all chains, see our 15 best high-protein fast food orders.
MacroMate has 13 Captain D's builds classified by goal — Cutting, Bulking, Maintenance, Keto — each ranked by protein-to-calorie ratio with exact order instructions. Looking for options at other restaurants? Check out our 15 best high-protein fast food orders, best keto orders at every chain, and how MacroMate compares to MyFitnessPal.
Related Posts
The 15 Best High-Protein Fast Food Orders in 2026
The best high-protein orders across popular fast food chains, with exact macros and pro tips for each.
Read more →Macro Friendly Fast Food: The Ultimate Restaurant Tier List
Every major chain ranked by how macro-friendly it is — from S tier to D tier.
Read more →