If you’re a steak lover but want to stay mindful of nutrition, you’re in the right place!
Whether you’re counting calories, tracking macros, avoiding allergens, or simply curious about what’s really on your plate, our complete guide to the Outback Steakhouse Nutrition Menu has you covered.
In this detailed breakdown, you’ll find calories, nutritional info, allergen warnings, and ingredients — all presented clearly in tables for easy reference.
Let’s get right into it!
Why Knowing the Nutrition at Outback Steakhouse Matters
Dining out shouldn’t mean sacrificing your health goals.
Outback Steakhouse offers a range of menu options — from hearty steaks to lighter meals like salads and grilled seafood.
Understanding the nutritional content helps you:
- Stay aligned with fitness or weight loss goals
- Manage food allergies safely
- Make informed meal choices
Good news? Outback actually offers many customizable options for different diets — like low-carb, gluten-free, and keto-friendly dishes.
Outback Steakhouse Nutrition
Appetizers
| Menu Item | Calories | Total Fat (g) | Saturated Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|
| Bloomin’ Onion® | 1950 | 155 | 44 | 7 | 123 | 3840 | 123 | 18 | 18 |
| Bloomin’ Fried Shrimp | 760 | 45 | 10 | 0 | 210 | 1620 | 60 | 5 | 30 |
| Aussie Cheese Fries | 2620 | 182 | 69 | 4.5 | 315 | 7490 | 153 | 1 | 89 |
| Kookaburra Wings® | 1360–1420 | 117–123 | 38–41 | 2–2.5 | 270 | 3240–3670 | 12–13 | 3 | 65 |
| Grilled Shrimp on the Barbie | 550 | 35 | 9 | 0 | 485 | 1240 | 3 | 1 | 58 |
| Sydney Shrooms | 1370 | 113 | 43 | 4.5 | 75 | 2580 | 64 | 3 | 16 |
| Seared Pepper Ahi* | 390 | 15 | 2 | 0 | 60 | 820 | 10 | 2 | 50 |
| Gold Coast Coconut Shrimp | 440–640 | 30–34 | 16–18 | 0–1.5 | 125–155 | 270–1240 | 32–59 | 21–22 | 13–23 |
Signature Steaks
| Menu Item | Calories | Total Fat (g) | Saturated Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|
| Victoria’s Filet® Mignon* (8 oz) | 470 | 22 | 9 | 0 | 150 | 690 | 2 | 1 | 61 |
| Outback Center-Cut Sirloin (6 oz) | 210 | 6 | 2 | 0 | 120 | 480 | 0 | 0 | 38 |
| Ribeye* 13 oz | 950 | 78 | 29 | 0 | 225 | 2010 | 3 | 1 | 57 |
| Bone-In Ribeye* 18 oz | 1070 | 87 | 33 | 5 | 260 | 2030 | 3 | 1 | 65 |
| Bone-In New York Strip* 16 oz | 850 | 43 | 15 | 2 | 315 | 2070 | 3 | 1 | 107 |
| Melbourne Porterhouse* 22 oz | 980 | 60 | 20 | 0 | 315 | 2150 | 3 | 1 | 102 |
Steak Combos
| Combo Meal | Calories | Total Fat (g) | Saturated Fat (g) | Trans Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|
| Sirloin* & Grilled Shrimp | 820 | 51 | 57 | 0 | 190 | 690 | 34 | 2 | 43 |
| Sirloin* & Coconut Shrimp | 860 | 44 | 20 | 0 | 190 | 690 | 34 | 2 | 43 |
| Sirloin* & Ribs | 820 | 51 | 57 | 0 | 190 | 690 | 34 | 2 | 43 |
| Sirloin & Bloomin’ Chicken | 900 | 61 | 16 | 1.5 | 215 | 2330 | 18 | 1 | 73 |
| Sirloin* & Grilled Chicken | 890 | 49 | 13 | 0 | 295 | 1880 | 13 | 10 | 98 |
| Sirloin* & Alice Springs Chicken | 1070 | 70 | 21 | 0.5 | 285 | 2340 | 16 | 11 | 100 |
| 13oz Ribeye* & Choice of Shrimp | 950 | 78 | 29 | 0 | 225 | 2010 | 3 | 1 | 57 |
| 6oz Victoria’s Filet® Mignon* & Lobster | 670 | 44 | 20 | 0 | 190 | 690 | 34 | 2 | 43 |
Chicken, Ribs, and More
| Menu Item | Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Queensland Chicken & Shrimp Pasta | 1510 | 73 | 23 | 335 | 1810 | 122 | 9 | 82 |
| Kingsland Pasta | 1560 | 86 | 28 | 340 | 1820 | 122 | 9 | 68 |
| Alice Springs Chicken® (8 oz) | 910 | 48 | 16 | 195 | 1870 | 31 | 9 | 73 |
| Bloomin’ Fried Chicken | 970 | 66 | 22 | 385 | 5830 | 53 | 5 | 45 |
| Caramel Mustard Glazed Pork Chops | 900 | 60 | 20 | 315 | 2150 | 3 | 1 | 102 |
| Outback Ribs (Full Rack) | 1430 | 78 | 27 | 225 | 2010 | 3 | 1 | 57 |
| Chicken Tender Platter | 1020 | 52 | 17 | 125 | 1710 | 57 | 15 | 39 |
| Grilled Chicken on the Barbie | 410 | 9 | 0 | 210 | 780 | 22 | 0 | 62 |
Seafood
| Menu Item | Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Toowoomba Salmon | 630 | 39 | 13 | 260 | 750 | 4 | 2 | 45 |
| Grilled Shrimp on the Barbie | 550 | 35 | 9 | 485 | 1240 | 3 | 1 | 58 |
| Perfectly Grilled Salmon | 600 | 37 | 10 | 135 | 540 | 1 | 0 | 45 |
| Steamed Lobster Tails (2 tails) | 490 | 25 | 15 | 360 | 1420 | 0 | 0 | 60 |
Burgers & Sandwiches
| Menu Item | Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Bloomin’ Chicken Sandwich | 700 | 44 | 11 | 90 | 1,400 | 50 | 7 | 30 |
| The Outbacker Burger* | 660 | 34 | 14 | 115 | 1,350 | 42 | 6 | 35 |
| The Bloomin’ Burger®* | 1,140 | 83 | 36 | 145 | 1,800 | 58 | 12 | 55 |
| Prime Rib* Sandwich | 1,330 | 101 | 42 | 190 | 2,850 | 51 | 9 | 40 |
Entrée Salads
| Menu Item | Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Aussie Cobb Salad | ||||||||
| With Grilled Chicken | 680 | 34 | 13 | 295 | 1,290 | 29 | 5 | 66 |
| With Crispy Chicken | 740 | 38 | 14 | 295 | 1,390 | 29 | 5 | 66 |
| With Grilled Salmon | 1,010 | 68 | 19 | 315 | 1,440 | 29 | 6 | 72 |
| Brisbane Caesar Salad | ||||||||
| Without Protein | 400 | 36 | 10 | 60 | 850 | 12 | 0 | 7 |
| With Grilled Chicken | 440 | 34 | 10 | 130 | 860 | 9 | 0 | 34 |
| With Grilled Shrimp | 440 | 34 | 10 | 130 | 860 | 9 | 0 | 34 |
| With Crispy Chicken (5 oz) | 1,140 | 81 | 21 | 185 | 2,460 | 62 | 7 | 44 |
| Steakhouse Salad | 1,170 | 85 | 33 | 190 | 2,850 | 51 | 9 | 40 |
Soups & Side Salads
| Menu Item | Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Tasmanian Chili | 390 | 25 | 16 | 245 | 620 | 47 | 27 | 31 |
| Baked Potato Soup (Cup) | 250 | 17 | 10 | 40 | 760 | 23 | 3 | 6 |
| French Onion Soup | 420 | 29 | 18 | 55 | 4120 | 42 | 18 | 19 |
| House Side Salad | 180 | 10 | 4.5 | 20 | 340 | 16 | 4 | 8 |
| Caesar Side Salad | 260 | 25 | 10 | 35 | 560 | 14 | 2 | 6 |
| Blue Cheese Pecan Chopped Side Salad | 440 | 34 | 10 | 40 | 710 | 22 | 9 | 12 |
Freshly Made Sides
| Menu Item | Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Over-the-Top Brussels Sprouts | 1,010 | 89 | 28 | 80 | 1,250 | 40 | 21 | 17 |
| Dressed Baked Potato | 440 | 0.1 | 16 | 10 | 535 | 21 | 1.2 | 2.5 |
| Aussie Fries | 410 | 17 | 4 | 0 | 1,000 | 57 | 0 | 5 |
| Sweet Potato with Honey & Brown Sugar | 410 | 0 | 16 | 5 | 260 | 15 | 2 | 11 |
| Fresh Steamed Seasonal Veggies | 120 | 9 | 4.5 | 0 | 190 | 9 | 5 | 2 |
| Seasoned Rice | 320 | 17 | 3 | 85 | 1,140 | 47 | 7 | 13 |
| Steakhouse Mac & Cheese | 850 | 52 | 10 | 0 | 1,400 | 64 | 0 | 25 |
| Loaded Mashed Potatoes | 720 | 20 | 0 | 0 | 1,000 | 21 | 0 | 13 |
| Asparagus | 60 | 4 | 0 | 0 | 0 | 4 | 0 | 3 |
Desserts
| Dessert Item | Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Tim Tam® Brownie Cake | 1,500 | 85 | 49 | 275 | 790 | 174 | 130 | 18 |
| Butter Cake | 940 | 53 | 32 | 200 | 500 | 110 | 76 | 9 |
| Triple-Layer Carrot Cake | 1,070 | 61 | 23 | 125 | 640 | 131 | 99 | 7 |
| Salted Caramel Cookie Skillet | 930 | 45 | 31 | 115 | 1,350 | 124 | 79 | 10 |
| Chocolate Thunder from Down Under® | 1,560 | 106 | 58 | 355 | 630 | 138 | 121 | 17 |
| New York-Style Cheesecake | 940 | 75 | 37 | 320 | 650 | 105 | 93 | 17 |
Kids Menu
| Menu Item | Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Chicken Fingers | 480 | 28 | 3 | 50 | 1,050 | 28 | 0 | 26 |
| Grilled Cheese-A-Roo | 480 | 24 | 10 | 45 | 1,050 | 44 | 2 | 15 |
| Boomerang Cheeseburger | 540 | 28 | 12 | 70 | 1,100 | 39 | 5 | 29 |
| Grilled Chicken on the Barbie | 160 | 3 | 1 | 70 | 440 | 0 | 0 | 30 |
| Mac ‘A’ Roo ‘N Cheese | 510 | 22 | 12 | 60 | 1,100 | 60 | 5 | 15 |
| Joey Sirloin (5 oz) | 180 | 7 | 3 | 25 | 55 | 0 | 0 | 26 |
| Kids Aussie Fries | 250 | 14 | 2 | 0 | 1,000 | 31 | 0 | 3 |
| Spotted Dog Sundae | 150 | 7 | 4 | 25 | 50 | 22 | 15 | 2 |
| Kids Fruit | 50 | 0 | 0 | 0 | 0 | 13 | 10 | 1 |
Non-Alcoholic Beverages
| Beverage | Serving Size | Calories | Total Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) | Carbohydrates (g) | Sugars (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|---|
| Coca-Cola® Products | 12 oz | 170 | 0 | 0 | 0 | 45 | 46 | 44 | 0 |
| Dr. Pepper | 12 oz | 100 | 0 | 0 | 0 | 55 | 27 | 23 | 0 |
| San Pellegrino® – Sparkling | 12 oz | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Acqua Panna® | 12 oz | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| Iced Tea | 12 oz | 190 | 0 | 0 | 0 | 0 | 50 | 50 | 0 |
| Lemonade | 12 oz | 140 | 0 | 0 | 0 | 0 | 36 | 36 | 0 |
| Strawberry Lemonade | 12 oz | 130 | 0 | 0 | 0 | 0 | 34 | 34 | 0 |
| Kiwi Strawberry Lemonade | 12 oz | 200 | 0 | 0 | 0 | 5 | 50 | 46 | 1 |
| Iced Tea – Gallon | 1 gallon | 1,280 | 0 | 0 | 0 | 0 | 320 | 320 | 0 |
| Sweet Tea – Gallon | 1 gallon | 820 | 0 | 0 | 0 | 115 | 213 | 201 | 0 |
| Lemonade – Gallon | 1 gallon | 1,760 | 0 | 0 | 0 | 0 | 480 | 480 | 0 |
To Go Boozy Beverages
(ONLINE ONLY)
| Item | Serving Size | Calories | Total Fat | Carbohydrates | Protein |
|---|---|---|---|---|---|
| Aussie JAWSsie for Two | 2 servings | ~1,000 | ~0g | ~100g | ~0g |
| Sauza Gold Coast ‘Rita for Two | 2 servings | ~1,000 | ~0g | ~100g | ~0g |
| Foster’s Oil Can | 25.4 oz | 290 | 0g | 24g | 3g |
| Truly Wild Berry (6 Pack) | 12 oz each | 220 | 0g | 28g | 0g |
| Budweiser (12 oz) | 12 oz | 140 | 0g | 10g | 1g |
| Bud Light (12 oz) | 12 oz | 110 | 0g | 6g | 1g |
| Michelob Ultra (12 oz) | 12 oz | 95 | 0g | 3g | 1g |
| Coors Light (12 oz) | 12 oz | 100 | 0g | 5g | 0g |
| Blue Moon (12 oz) | 12 oz | 170 | 0g | 14g | 2g |
| Corona Extra (12 oz) | 12 oz | 150 | 0g | 12g | 2g |
| Heineken (12 oz) | 12 oz | 140 | 0g | 0g | 0g |
| Angry Orchard (12 oz) | 12 oz | 190 | 0g | 27g | 0g |
| Ecco Domani Pinot Grigio (5 oz) | 5 oz | 120 | 0g | 4g | 0g |
| Chloe Rosé (5 oz) | 5 oz | 120 | 0g | 4g | 0g |
| Apothic Red Blend (5 oz) | 5 oz | 130 | 0g | 4g | 0g |
Party Platters
| Item | Serving Size | Calories | Total Fat | Saturated Fat | Carbohydrates | Sugars | Protein | Sodium |
|---|---|---|---|---|---|---|---|---|
| Kookaburra Wings® Party Platter | 30 wings | 4,570 | — | — | — | — | — | — |
| Grilled Shrimp on the Barbie Party Platter | 40 shrimp | 2,070 | — | — | — | — | — | — |
| Gold Coast Coconut Shrimp Party Platter | 12 shrimp | 2,540 | — | — | — | — | — | — |
| Baby Back Ribs Party Platter | 5 half racks | 2,890 | — | — | — | — | — | — |
| Chicken Tender Party Platter | 20 tenders | 3,500 | — | — | — | — | — | — |
| Outback Center-Cut Sirloin Party Platter (30oz) | 30 oz steak | 1,060 | — | — | — | — | — | — |
| House Salad Platter | 4–6 servings | 640 | — | — | — | — | — | — |
| Brisbane Caesar Salad Platter | 4–6 servings | 610 | — | — | — | — | — | — |
| Fresh Steamed Seasonal Veggies Platter | 4–6 servings | 460 | — | — | — | — | — | — |
| Steakhouse Mac & Cheese Platter | 4–6 servings | 3,350 | — | — | — | — | — | — |
| Loaded Mashed Platter | 4–6 servings | 1,260 | — | — | — | — | — | — |
| Seasoned Rice Platter | 4–6 servings | 1,270 | — | — | — | — | — | — |
Bloomin’ Bundle Meals
| Menu Item | Calories | Total Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) | Cholesterol (mg) |
|---|---|---|---|---|---|---|
| Grilled Chicken (approx. 5 oz) | ~400 | ~10 | ~0 | ~35 | ~500 | ~100 |
| Center-Cut Sirloin* 6 oz | 210 | 7 | 0 | 38 | — | — |
| Center-Cut Sirloin* 8 oz | 280 | 9 | 0 | 51 | — | — |
| Center-Cut Sirloin* 9 oz | 320 | 10 | 1 | 57 | 790 | 140 |
| Center-Cut Sirloin* 10 oz | 350 | 11 | 1 | 63 | 870 | 155 |
| Center-Cut Sirloin* 12 oz | 420 | 13 | 1 | 76 | 1050 | 185 |
| Coconut Shrimp (1 serving) | 440 | 22 | 47 | 14 | 800 | 95 |
| Grilled Shrimp (1 serving) | 170 | 9 | 4 | 17 | 510 | 135 |
| Sirloin & Coconut Shrimp 6 oz | 580 | 24 | 1170* | 50 | 42 | 170 |
| Sirloin & Coconut Shrimp 8 oz | 650 | 26 | 42 | 62 | 1350 | 200 |
Common Allergens at Outback Steakhouse
Outback clearly labels dishes containing these allergens:
- Dairy: Many items with cheese or butter
- Egg: Dressings, baked goods
- Gluten/Wheat: Breaded/fried items
- Shellfish: Lobster, crab
- Soy: BBQ sauce, soy-based marinades
- Fish: Caesar dressing (anchovies)
Always alert your server about food allergies — they offer allergy-specific preparation methods!
What is the healthiest thing to eat at Outback Steakhouse 2025?
When seeking the healthiest options at Outback Steakhouse, focus on meals that are high in lean protein, low in saturated fat, moderate in calories, and paired with fiber-rich vegetables. The healthiest items are generally grilled proteins with simple sides, avoiding fried foods and heavy sauces.
Top Healthy Entrées
- Grilled Chicken on the Barbie
This dish features a large portion of grilled chicken breast, clocking in at under 500 calories and over 60 grams of protein. Pairing it with grilled asparagus or steamed broccoli and a house salad with dressing on the side makes for a balanced, nutrient-rich meal. - Victoria’s Filet Mignon (6 oz)
A lean and portion-controlled steak option, this filet provides 36 grams of protein for just 218 calories (without sides). Choose grilled asparagus or steamed veggies as your side, and skip butter or heavy toppings to keep it light. - Perfectly Grilled Salmon (7 oz)
Salmon is rich in heart-healthy omega-3 fatty acids and, when paired with mixed veggies, makes a meal just over 600 calories. Ask for no added butter to further reduce calories and fat. - Seared Peppered Ahi
This appetizer is a lighter seafood option, high in protein and low in calories, making it a smart starter or light entrée. - Sirloin and Grilled Shrimp on the Barbie
A combination of lean steak and shrimp, especially when paired with steamed veggies or a salad, offers variety and keeps the meal under 600 calories.
Smart Sides and Add-Ons
- Grilled asparagus, steamed broccoli, or fresh mixed veggies are the best side choices for fiber and nutrients with minimal added calories.
- Opt for a plain baked potato or sweet potato, but avoid high-calorie toppings like butter, sour cream, and cheese. Salsa or a small amount of Greek yogurt are healthier alternatives.
General Healthy Ordering Tips
- Always choose grilled over fried items and request no added butter or oil whenever possible.
- Keep sodium in check by avoiding heavily seasoned or sauced dishes, and aim for meals with less than 1,000 mg of sodium2.
- Limit creamy dressings and sauces; ask for them on the side to control portion size.
- For beverages, stick with water, unsweetened iced tea, or sparkling water with lemon.
Summary Table: Healthiest Entrées
| Entrée | Calories (approx.) | Protein (g) | Key Benefits |
|---|---|---|---|
| Grilled Chicken on the Barbie | <500 | 60+ | Lean protein, low fat, filling |
| Victoria’s Filet Mignon (6 oz) | 218 (no sides) | 36 | Lean red meat, portion controlled |
| Perfectly Grilled Salmon | ~600 | High | Omega-3s, heart-healthy |
| Seared Peppered Ahi | Low | High | Lean seafood, light starter |
| Sirloin & Grilled Shrimp | <600 | High | Variety, lean proteins |
Tips for Making Healthier Choices at Outback Steakhouse
- Choose Grilled Over Fried: Grilled chicken and shrimp save you calories and fat.
- Watch Your Portions: Many steaks are offered in different sizes — 6 oz or 8 oz cuts are plenty.
- Customize Your Meal: Request sauces and dressings on the side.
- Skip High-Calorie Extras: Bloomin’ Onion, while tasty, can add nearly 2000 calories!
- Hydrate Wisely: Stick to water, unsweetened tea, or black coffee.
Frequently Asked Questions (FAQs)
1. What is the healthiest steak at Outback?
Answer: The 6 oz Center-Cut Sirloin is the healthiest steak, offering high protein with relatively low calories and fat.
2. How many calories are in Outback’s Coconut Shrimp?
Answer: A serving of Coconut Shrimp contains about 440 calories.
3. Are there gluten-free options at Outback?
Answer: Yes, many items like grilled steaks and grilled chicken can be made gluten-free. Always ask your server.
4. Does Outback Steakhouse use fresh ingredients?
Answer: Yes, Outback prides itself on using fresh, high-quality meats and produce.
5. Are there dairy-free options?
Answer: Grilled meats without butter or cheese toppings are generally dairy-free. Always verify.
6. Is the Grilled Chicken at Outback marinated?
Answer: Yes, it’s marinated with a blend of seasonings and olive oil.
7. What allergens should I be aware of at Outback?
Answer: Common allergens include shellfish, gluten, and dairy.
8. What is the lowest calorie side dish at Outback?
Answer: Fresh steamed vegetables are the lowest in calories.
9. Are Outback’s shrimp dishes high in protein?
Answer: Yes, both Coconut and Grilled Shrimp options are rich in protein.
10. Can I customize my meal for dietary restrictions?
Answer: Absolutely! Outback is known for accommodating special requests.
Final Thoughts
Eating at Outback Steakhouse doesn’t have to be a diet disaster. With smart choices like the Center-Cut Sirloin and Grilled Chicken, you can enjoy a flavorful meal while sticking to your health goals. Always be mindful of portion sizes, watch for hidden calories in sides and sauces, and don’t be shy about customizing your order!
