Outback Steakhouse Calories, Macros & Nutrition

Heading to Outback Steakhouse? Visions of Bloomin' Onions, sizzling steaks, and maybe a Chocolate Thunder from Down Under might be dancing in your head. It’s a classic for a reason—the vibe is fun, the portions are generous, and the food is consistently indulgent. But that indulgence can sometimes make it tricky to leave feeling great about your choices. That’s where we come in. With Snackly, you can ditch the guesswork and walk in with a game plan. We’ve scanned the menu, crunched the numbers, and rated every item with our proprietary Coach Score, so you know exactly what you’re ordering *before* it hits the table.

What to Know Before You Order

Outback Steakhouse is the go-to spot for American-Australian fusion, serving up hearty portions of grilled steaks, chicken, ribs, and seafood. It's a favorite for family dinners, celebrations, and anyone craving a satisfying, protein-forward meal. However, navigating the menu can be a challenge because the "health halo" around certain items can be misleading. For instance, many assume a salad is always the lightest choice, but at many restaurants, including Outback, dressings and toppings can pack in more calories and fat than a simple grilled steak. The key is to look beyond the menu descriptions and understand what’s actually on your plate. That’s why having the Snackly Coach Score in your pocket is a game-changer.

Top 5 Smartest Orders (by Coach Score)

When you want a delicious meal that aligns with your wellness goals, the Coach Score is your best friend. These five items scored highest on the Outback menu, offering fantastic flavor and a balanced nutritional profile that will leave you feeling satisfied, not stuffed.

6 oz Victoria's Filet Mignon (Coach Score: 72/100)

* *270 cal, 40g protein, 1g carbs, 12g fat, 0g fiber*

This is the undisputed champion of the Outback menu, and for good reason. It delivers a massive 40 grams of high-quality protein for only 270 calories, making it incredibly efficient for building muscle and staying full. With virtually zero carbs and a moderate fat content, this tender, flavorful steak is a perfect centerpiece for almost any eating style. Pair it with a smart side like steamed broccoli to create a powerhouse meal.

Perfectly Grilled Salmon (Coach Score: 62/100)

* *500 cal, 44g protein, 0g carbs, 36g fat, 0g fiber*

If you're a fan of seafood, the Grilled Salmon is an excellent choice. It’s loaded with 44 grams of protein and healthy omega-3 fatty acids, which are great for heart and brain health. While the calorie and fat counts are higher than the filet, remember that this is primarily "good fat" from the salmon itself. This zero-carb option provides incredible satiety and a rich flavor that needs very little adornment.

Grilled Chicken on the Barbie (Coach Score: 61/100)

* *370 cal, 48g protein, 8g carbs, 16g fat, 2g fiber*

Don’t sleep on the chicken! This dish, affectionately known as the "GCB," is a protein powerhouse, packing an impressive 48 grams into a lean, 370-calorie serving. The wood-fire grilling adds a smoky flavor that makes it delicious on its own, and its balanced macros make it a versatile choice. With low carbs and a good dose of fiber, it's a satisfying and smart selection that supports your goals without sacrificing taste.

12 oz Ribeye (Coach Score: 60/100)

* *620 cal, 56g protein, 2g carbs, 44g fat, 0g fiber*

For those with a bigger appetite who still want to make a solid choice, the 12 oz Ribeye is a strong contender. It offers a hefty 56 grams of protein to keep you full for hours. While it is higher in calories and fat due to the marbling that gives a ribeye its signature flavor, it remains extremely low in carbohydrates. This is a great option for a more indulgent meal that still fits within a low-carb or high-protein framework.

Steamed Broccoli (Side) (Coach Score: 57/100)

* *60 cal, 4g protein, 8g carbs, 2g fat, 4g fiber*

The perfect companion to any of the proteins above, Steamed Broccoli is the smartest side on the menu. At just 60 calories, it adds volume, nutrients, and a crucial 4 grams of fiber to your meal, which helps with digestion and satiety. Choosing this over a side of fries is one of the easiest and most impactful swaps you can make at Outback.

Best Orders by Diet Goal

Every wellness journey is unique. Whether you’re focused on weight loss, managing a new medication, or following a specific diet, you can find a great meal at Outback. Here’s how to order for your specific goal.

Best for Weight Loss

When weight loss is the goal, you want maximum flavor and satisfaction for minimal calories. These choices deliver on all fronts, proving you don’t have to eat bland food to see results.

* 6 oz Victoria's Filet Mignon (270 cal): This is the ultimate weight-loss-friendly indulgence. The 40 grams of protein will keep you full and satisfied, preventing mindless snacking later. At only 270 calories, it leaves you plenty of room to add a nutrient-dense side like Steamed Broccoli (60 cal) for a complete, delicious meal that comes in well under 400 calories.

* Grilled Chicken on the Barbie (370 cal): With a staggering 48 grams of protein for just 370 calories, this is an incredibly filling option. Protein has a high thermic effect, meaning your body burns more calories digesting it. This dish helps you feel full longer and supports lean muscle, which is crucial during a weight loss phase.

Best for GLP-1 / Ozempic Users

If you're on a GLP-1 medication like Ozempic or Wegovy, your nutritional priorities shift. High-protein, high-fiber meals are key for maintaining muscle mass, combating potential nausea, and promoting comfortable digestion. Slowing down gastric emptying means you need nutrient-dense, not just calorie-dense, foods.

* Grilled Chicken on the Barbie (370 cal) with Steamed Broccoli (60 cal): This combination is perfect. You get a massive 52 grams of protein (48g from the chicken, 4g from the broccoli) and 6 grams of fiber. The high protein helps you feel full on smaller portions and preserves muscle, while the fiber aids digestion.

* 6 oz Victoria's Filet Mignon (270 cal) with Steamed Broccoli (60 cal): Another winning pair. This meal provides 44 grams of protein and 4 grams of fiber in a very low-calorie, low-volume package. It's gentle on the stomach while being incredibly nutrient-dense, making it an ideal choice to maximize nutrition without causing discomfort.

Best for Keto / Low Carb

Following a ketogenic or low-carb diet is surprisingly easy at a steakhouse. Focus on grilled proteins and non-starchy vegetables to stay on track. Remember to calculate net carbs (Total Carbs - Fiber).

* Perfectly Grilled Salmon (0g net carbs): You can't get any lower-carb than zero. This delicious salmon is pure protein and healthy fats, making it a dream for keto dieters. Pair it with a side of steamed broccoli for a complete and compliant meal.

* 6 oz Victoria's Filet Mignon (1g net carb): Another fantastic keto centerpiece. With only 1 gram of net carbs, this steak allows you to enjoy a classic steakhouse experience without worrying about your carb count.

* 12 oz Ribeye (2g net carbs): For a heartier meal, the ribeye is a great choice. Its higher fat content is perfect for a keto diet, providing energy and flavor while keeping carbs to an absolute minimum.

Best for High Protein

If you’re looking to build muscle or simply increase your protein intake, you need to know which items give you the most protein bang for your caloric buck. This is all about protein density.

* Grilled Chicken on the Barbie (48g protein): At 370 calories, this dish provides about 1 gram of protein for every 7.7 calories. It's an incredibly efficient way to fuel your muscles and hit your protein goals without consuming excess calories.

* 6 oz Victoria's Filet Mignon (40g protein): This steak is another protein superstar, delivering 1 gram of protein for every 6.75 calories, making it the most protein-dense item on the menu. It's the perfect choice when you want a lean, mean, protein-packed meal.

Orders to Skip

Part of making a smart choice is knowing what *not* to order. These items received the lowest Coach Scores due to their astronomical calorie, fat, and carbohydrate counts, which can derail your goals in a single sitting.

* Bloomin' Onion (Coach Score: 36/100)

* *1950 cal, 18g protein, 160g carbs, 134g fat, 8g fiber*

This iconic appetizer is legendary for a reason, but its nutritional profile is terrifying. At 1,950 calories and 134 grams of fat, it contains more calories than many adults need in an entire day. Even if you share it, a small portion can easily add 500-600 calories to your meal before your entrée even arrives. The low Coach Score reflects its extremely high calorie and fat density for very little nutritional return.

* Chocolate Thunder from Down Under (Coach Score: 48/100)

* *1550 cal, 16g protein, 168g carbs, 92g fat, 4g fiber*

This dessert is a sugar and calorie bomb. Consuming 1,550 calories and 168 grams of carbohydrates (the equivalent of about 11 slices of bread) in one dessert is a recipe for a massive energy crash and a setback for any wellness goal. If you're craving something sweet, sharing just one bite might be a better strategy, or simply opting for coffee.

* Baby Back Ribs (Full Rack) (Coach Score: 46/100)

* *1190 cal, 72g protein, 48g carbs, 78g fat, 2g fiber*

While the protein count looks appealing, the overall package is less than ideal. The 1,190 calories and 78 grams of fat are largely thanks to the sugary sauce and fatty nature of the ribs. You can get a similar amount of protein from other menu items for half the calories and a fraction of the fat.

How to Customize Your Order

A few simple tweaks can transform a high-calorie meal into a smart, balanced one.

Swap Your Side: This is the single most powerful move you can make at Outback. Instead of the Aussie Fries (440 calories), ask for a side of Steamed Broccoli (60 calories). This one change saves you 380 calories and 22 grams of fat, while adding valuable fiber and micronutrients to your meal.

Sauce and Dressing on the Side: Whether it's a salad, a steak, or chicken, sauces and dressings can add hundreds of hidden calories. Asking for them on the side puts you in control. For the House Salad, using half the packet of dressing can easily save you calories and fat. For the Alice Springs Chicken, getting the honey mustard sauce on the side allows you to use it sparingly.

Go Grilled, Not Fried: While not explicitly on this list, Outback offers many items that come in both grilled and fried versions (like shrimp or chicken). Always opt for the grilled preparation. Grilling uses minimal oil and adds flavor through charring, whereas frying submerges the food in fat, adding significant calories.

Pro Tips for Outback Steakhouse

Beware the Bread: That complimentary loaf of honey wheat bread is delicious, but it's also a source of empty calories that can fill you up before your meal arrives. Ask your server not to bring it, or have one small piece and send the rest back.

Share the Big Stuff: If you have your heart set on an indulgent item like the Ribeye or even an appetizer, consider sharing it. Splitting a larger steak or sharing a side of fries with the table allows you to enjoy the taste without overdoing it on your own.

Plan Your Plate: The best strategy is to build your meal around a lean protein. Start by choosing the Filet, Salmon, or Grilled Chicken. Then, add the smartest side you can find—Steamed Broccoli is a clear winner. This simple formula ensures your meal is balanced, satisfying, and aligned with your goals.

Before you even step foot in the restaurant, a quick scan with the Snackly app can show you every item's Coach Score instantly, empowering you to create the perfect meal.

FAQ

Q: What is the healthiest thing to order at Outback Steakhouse?

Based on the Snackly Coach Score, the 6 oz Victoria's Filet Mignon is the smartest order, with a score of 72/100. It's very high in protein, extremely low in calories for a steak, and has virtually no carbs, making it a versatile and nutrient-dense choice.

Q: Is Outback Steakhouse good for weight loss?

Yes, it can be! If you focus on ordering lean, grilled proteins and non-starchy vegetable sides, Outback can absolutely fit into a weight loss plan. Ordering the Grilled Chicken on the Barbie or the 6 oz Filet with a side of steamed broccoli creates a high-protein, low-calorie meal that will keep you full and satisfied.

Q: What should I avoid at Outback Steakhouse?

For a smarter meal, you should generally avoid the large, fried appetizers, creamy sauces, and decadent desserts. The Bloomin' Onion is the biggest offender, packing nearly 2000 calories. Similarly, the Baby Back Ribs and Chocolate Thunder from Down Under are extremely high in calories, fat, and sugar, and received very low Coach Scores.

Q: What are the best low-carb options at Outback?

Outback is very friendly for a low-carb or keto diet. The Perfectly Grilled Salmon (0g net carbs), 6 oz Victoria's Filet Mignon (1g net carb), and 12 oz Ribeye (2g net carbs) are all excellent choices. Pair them with a side of Steamed Broccoli (4g net carbs) for a complete, low-carb meal.

Don't guess. Scan the menu before you order. Download Snackly free on [App Store](#) and [Google Play](#).