Outback Steakhouse is one of America’s most beloved chains for its hearty portions, casual ambiance, and signature items like the Bloomin’ Onion. Whether you’re a fan of their juicy steaks, crave the crispy Aussie-tizers, or want to indulge in a decadent dessert, making smart choices can sometimes be challenging amid indulgent offerings.
In this comprehensive guide, we break down everything you need to know about Outback Steakhouse menu nutrition—from calorie counts to tips for ordering healthier options and managing portion sizes. Our aim is to empower you with correct and useful information that will help you enjoy Outback’s flavors without compromising your health goals.
Why Nutrition Information Matters
In today’s health-conscious world, having accurate nutritional information at your fingertips is more important than ever. Whether you’re tracking your calories or simply looking to balance indulgence with smart choices, understanding the nutritional breakdown of your meal can guide you in making better decisions. Outback Steakhouse takes pride in offering a full nutritional menu and smart dining tips so that diners can see exactly what they’re eating.
From detailed calorie counts to breakdowns of fat, carbohydrates, protein, and even sodium levels, Outback’s nutritional information provides transparency that is particularly useful for those with dietary restrictions or specific health goals. By knowing the numbers behind your favorite dishes—from the classic Bloomin’ Onion to the sumptuous steaks—you can plan your meal, adjust portion sizes, or swap out high-calorie sides for lighter alternatives. In this blog post, we not only provide detailed nutrition info for key menu categories but also offer practical tips on how to navigate the menu wisely.
Smart Dining Tips at Outback Steakhouse
Before diving into the specifics of each menu category, it’s important to consider some overall smart dining tips that can help you enjoy Outback Steakhouse in a healthier way:
1. Opt for Grilled Over Fried
Many of Outback’s proteins—such as steaks, chicken, and seafood—are available grilled rather than fried. Grilling reduces the need for added oils and fats while still delivering a robust flavor.
2. Customize Your Meal
Outback is known for its flexibility. If you’re watching your sodium or fat intake, ask for dressings on the side, choose steamed vegetables instead of fries, or request sauces separately. This small adjustment can significantly reduce the calorie and fat content of your meal.
3. Share or Save Leftovers
Many Outback dishes are generously portioned. Consider splitting an entree with a dining companion or asking for a to-go box so you can enjoy half of your meal later. This approach helps manage portion sizes and prevents overeating.
4. Balance Your Plate
If you know you’ll be indulging in a higher-calorie main course, balance it out with lighter sides such as the Outback Steamed Broccoli or Grilled Asparagus. A balanced meal not only supports better nutrition but also keeps you satisfied without feeling deprived.
5. Explore the Nutritional Menu
Outback provides detailed nutrition information on its website and in-restaurant brochures. Taking a few moments to review this data before ordering can help you choose dishes that align with your dietary goals.
By keeping these smart dining strategies in mind, you can navigate the extensive Outback menu while still enjoying its signature flavors—and even indulge occasionally without straying too far from your health goals.
Outback Nutrition Menu
Outback Steakhouse offers a diverse range of menu items. Let’s break down the popular menu items’ nutritional highlights from each category, giving you a clearer picture of what to expect when you dine at Outback.
1. Aussie-Tizers & Appetizers
The appetizers at Outback are famously known as Aussie-Tizers. They include crowd-pleasers such as the Bloomin’ Onion, Kookaburra Wings (in mild, medium, or hot varieties), and various shrimp dishes.
| Menu Items | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Bloomin’ Onion | 1900 | 1310g | 131 g | 18g |
| Aussie Cheese Fries | 2620 | 1640g | 153g | 89g |
| Kookaburra Wings Mild | ||||
| Mild–10 count | 1780 | 1130g | 73g | 89g |
| Medium–10 count | 1730 | 1170g | 52g | 87g |
| Hot–10 count | 2160 | 1580g | 54g | 89g |
| Grilled Shrimp on the Barbie | 760 | 760g | 29g | 34g |
| Bloomin’ Fried Shrimp | 990 | 600g | 53g | 45g |
These appetizers are designed to be shareable and indulgent. Enjoy them in moderation, especially if you’re mindful of your daily calorie intake.
2. Soups and Side Salads
Outback’s soup and side salad offerings provide a lighter start to your meal. They include options like the French Onion Soup, Baked Potato Soup, and Broccoli Soup, along with simple side salads.
| Menu Items | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Baked Potato Soup | ||||
| Cup | 250 | 160g | 17g | 6g |
| Bowl | 450 | 290g | 33g | 9g |
| Broccoli Soup | ||||
| Cup | 160 | 100g | 10g | 3g |
| Bowl | 320 | 210g | 21g | 5g |
| House Side Salad (no dressing) | 180 | 90g | 16g | 8g |
| Caesar Side Salad with Dressing | 2160 | 180g | 14g | 6g |
Smart Dining Tip for Soups and Salads:
Ask for dressing on the side to control the amount you consume, or opt for a fat-free or light dressing variant. Also, soups can be a filling starter that sets a lighter tone for your meal.
3. Salads
Outback Steakhouse offers a variety of salads that range from light and crisp to hearty and indulgent. Salads like the Aussie Cobb Salad, Caesar Salad, and the Steakhouse Salad can serve as either a side or a main course.
| Menu Items | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Aussie Cobb Salad with Grilled Chicken (No Dressing) | 800 | 420g | 29g | 66g |
| Aussie Cobb Salad with Crispy Chicken (No Dressing) | 940 | 490g | 62g | 56g |
| Aussie Cobb Salad with Grilled Salmon (No Dressing) | 1010 | 610g | 29g | 72g |
| Brisbane Caesar Salad with Grilled Chicken (5oz) | 990 | 670g | 29g | 54g |
| Brisbane Caesar Salad with Crispy Chicken (5oz) | 1140 | 730g | 62g | 44g |
| Brisbane Caesar Salad with Grilled Shrimp | 900 | 630g | 29g | 42g |
| Brisbane Caesar Salad with Dressing and Grilled Salmon | 1200 | 850g | 29g | 60g |
| Steakhouse Salad with Dressing | 1230 | 770g | 47g | 69g |
Pro Tip:
If you’re aiming for a lighter meal, choose salads with grilled proteins and request dressing on the side. Avoid salads heavy on cheese or fried toppings.
4. Steaks
Steak is the heart and soul of Outback Steakhouse. The menu features a wide range of steak options—from lean cuts like Victoria’s Filet to heartier offerings like ribeye and New York Strip.
| Menu Items | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Victoria’s Filet Mignon 6 oz | 480 | 270g | 2g | 47g |
| Outback Center-Cut Sirloin 6 oz | 340 | 190g | 3g | 35g |
| Ribeye 12 oz | 870 | 640g | 1g | 52g |
| Classic Prime Rib- 12oz. | 1140 | 880g | 3g | 57g |
| Outback Style Prime Rib-12 oz | 1320 | 1040g | 8g | 58g |
| Bone In Ribeye 18 oz | 1070 | 780g | 3g | 65g |
| Prime NY Strip 20 oz | 1730 | 1150g | 3g | 131g |
| Melbourne Porterhouse 22 oz | 980 | 530g | 3g | 131g |
| Bone In NY Strip 16 oz | 850 | 380g | 3g | 107g |
Health Note:
While steaks are a fantastic source of high-quality protein, they can also be high in saturated fat and cholesterol. Pair your steak with lighter sides such as steamed vegetables to balance your meal.
5. Chicken
Outback offers a variety of chicken dishes that range from salads to entrees. Their chicken options provide lean protein and can be a healthier alternative to red meat when prepared in a grilled style.
| Menu Items | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Bloomin’ Fried Chicken | 970 | 630g | 32g | 53g |
| Queensland Chicken & Shrimp Pasta | 1510 | 650g | 122g | 82g |
| Alice Springs Chicken | 910 | 550g | 14g | 79g |
| Bloomin’ Fried Chicken Sandwich | 670 | 290g | 61g | 33g |
| Bloomin’ Grilled Chicken Sandwich | 720 | 340g | 47g | 47g |
Dining Advice:
Grilled chicken dishes tend to be lower in fat than fried alternatives. Always check the nutritional info available on Outback’s website to compare your options if you’re monitoring calories and macros closely.
6. Seafood
Seafood at Outback Steakhouse ranges from lighter fare like grilled shrimp and lobster tails to more indulgent seafood platters and mixed grills. These dishes can be an excellent way to incorporate omega-3 fatty acids and lean protein into your diet.
| Menu Items | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Toowoomba Salmon | 740 | 470g | 4g | 62g |
| Grilled Shrimp On The Barbie | 610 | 360g | 3g | 58g |
| Grilled Salmon | 660 | 460g | 1g | 45g |
| Lobster Tails | 490 | 220g | 0g | 60g |
7. Desserts
Outback is famous for its indulgent desserts, which are perfect for treating yourself—though they can be extremely high in calories, fat, and sugar.
| Menu Items | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Tim Tam Brownie Cake | 1500 | 760g | 174g | 18g |
| Chocolate Thunder from Down Under | 800 | 480g | 79g | 9g |
| Triple Layer Carrot Cake | 1070 | 550g | 131g | 7g |
| Butter Cake | 940 | 480g | 110g | 9g |
| Salted Caramel Cookie Skillet | 910 | 360g | 129g | 10g |
| Cheesecake | ||||
| with Raspberry sauce | 1040 | 670 | 88 | 17 |
| with Chocolate Sauce | 1090 | 360 | 129 | 10 |
Health Reminder:
Desserts at Outback are best enjoyed occasionally. If you’re looking for a treat, consider sharing one dessert between two people or opting for the cheesecake without sauce to minimize added sugars and fats.
How to Make Healthier Choices at Outback Steakhouse
Knowing the nutritional information behind each dish is only part of the equation. Here are some practical tips to help you enjoy your Outback Steakhouse experience while still keeping your health goals in check:
1. Customization is Key
Outback is known for its willingness to modify orders. Ask for:
- Dressings and sauces on the side.
- Grilled options instead of fried.
- Smaller portions or half portions when available.
2. Plan Ahead
Review the nutritional information online before you dine. Outback’s website and nutrition brochures provide detailed data on each menu item, allowing you to plan a balanced meal before you even set foot in the restaurant.
3. Balance Your Plate
If you decide to indulge in a high-calorie steak or pasta dish, pair it with a side salad or steamed vegetables. Balancing your meal with low-calorie, nutrient-dense items can help offset heavier entrees.
4. Mind the Portions
Outback is famous for its generous servings. Consider sharing larger entrees with a friend or asking for a take-home box to avoid overeating in one sitting.
5. Consider Your Dining Frequency
While it’s perfectly fine to indulge occasionally, if you’re dining out frequently at Outback, you might want to track your daily nutritional intake. This can help you stay within your calorie and nutrient goals even when enjoying restaurant fare.
6. Stay Hydrated
Avoid high-calorie beverages such as soft drinks and opt for water, unsweetened iced tea, or low-calorie options. Drinking water not only hydrates you but can also help curb overeating.
Additional Options: Gluten Friendly and Kids Live Well
Outback Steakhouse recognizes that many diners have specific dietary needs and preferences. Here’s how they cater to those looking for gluten-friendly or family-friendly options:
Gluten Friendly Options
- Outback has a dedicated gluten-friendly section on its nutrition page. These items are carefully prepared with ingredients that are safe for those avoiding gluten.
- Their chefs work closely with registered dietitians to ensure that these dishes meet strict guidelines, though cross-contact in a shared kitchen cannot be entirely eliminated.
- If you are gluten-sensitive or have celiac disease, ask your server about the gluten-friendly menu and let them know about your dietary needs.
Kids Live Well Program
- Outback’s Kids Live Well program offers a variety of meals designed to be both kid-friendly and nutritious.
- The Joey menu features items like the Joey Grilled Chicken on the Barbie and Macaroo ’N Cheese, paired with fruits, vegetables, and a choice of 100% juice.
- This program is part of Outback’s commitment to ensuring that younger diners have healthy, appealing options that meet national nutritional criteria.
Conclusion
Outback Steakhouse’s extensive menu offers something for every palate, from the indulgent Bloomin’ Onion to lean, protein-packed grilled options. Understanding the nutritional makeup of these dishes allows you to tailor your meal to your personal health goals. Whether you’re in the mood for a hearty steak, a light salad, or a comforting bowl of soup, the key is making informed choices and practicing moderation.
We hope this ultimate guide to Outback Steakhouse menu nutrition helps you dine smarter and savor every bite.