Outback Steakhouse Calorie Calculator 2026

Planning a trip to Outback Steakhouse? Check the calories first. Our free calculator breaks down every menu item instantly. The Bloomin’ Onion packs 1,900 calories. The 6 oz Center-Cut Sirloin has just 290. Pick your category. Pick your dish. See the full macros right away.

Updated 2026

Outback Steakhouse
Calorie Calculator

Check calories, protein, fat, carbs & sodium for every Outback menu item — free, instant, and complete.

80+

Menu Items

Nutrition Facts

2026

Data Updated

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Nutrition Calculator

Select a menu category and item to see full nutrition facts

Menu Category

Menu Item

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Calories

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Fat (g)

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Carbs (g)

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Protein (g)

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Sodium (mg)

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Full Nutrition Data

Outback Steakhouse Nutrition Guide 2026

Complete calories, protein, fat, carbs & sodium for every menu category

Item	Cal	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)	Diet Tags
Bloomin’ Onion	1,900	154	123	18	3,840
Kookaburra Wings (Full)	1,740	99	83	102	2,640	High Protein
Bloomin’ Fried Shrimp	990	61	49	61	2,200
Aussie Cheese Fries (Full)	2,590	167	191	81	4,320
Seared Ahi Tuna	290	10	14	35	780	Low CalHigh Protein
Coconut Shrimp	870	47	78	36	1,230
Grilled Shrimp on the Barbie	200	9	4	28	920	Low CalKeto
Walkabout Soup (cup)	250	17	16	9	920

Item	Cal	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)	Diet Tags
Victoria’s Filet Mignon 6oz	270	11	0	39	640	KetoHigh Protein
Victoria’s Filet Mignon 9oz	390	16	0	58	960	KetoHigh Protein
Center-Cut Sirloin 6oz	290	9	0	46	640	KetoHigh ProteinLow Cal
Center-Cut Sirloin 8oz	370	11	0	59	840	KetoHigh Protein
Center-Cut Sirloin 12oz	630	29	1	92	940	KetoHigh Protein
Ribeye 13oz	880	61	0	82	1,090	Keto
Bone-In Ribeye 20oz	1,220	87	0	105	1,480	Keto
Outback Special 11oz	560	28	0	74	840	Keto
NY Strip 13oz	780	46	0	90	980	Keto
Prime NY Strip 20oz	1,360	104	0	105	1,050	Keto
Classic Prime Rib 16oz	1,520	131	4	76	1,130
Porterhouse 22oz	1,060	68	0	112	1,200	Keto

Item	Cal	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)	Diet Tags
Grilled Chicken on the Barbie	360	12	4	57	970	Low CalHigh Protein
Alice Springs Chicken	1,090	66	28	87	2,520	High Protein
Chicken Tenders (dinner)	770	34	62	49	2,040
Baby Back Ribs (half rack)	640	42	27	41	1,230
Baby Back Ribs (full rack)	1,270	85	54	81	2,470
Melbourne Rack of Lamb	720	52	8	54	760	Keto

Item	Cal	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)	Diet Tags
Perfectly Grilled Salmon	470	27	3	54	780	KetoHigh Protein
Lobster Tail (single)	290	18	2	27	680	Keto
Steakhouse Tilapia	510	22	20	59	1,040	High Protein
Shrimp on the Barbie (entrée)	370	18	8	45	1,640	KetoHigh Protein
Ahi Tuna (entrée)	490	14	34	54	1,430	High Protein

Item	Cal	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)	Diet Tags
The Outbacker Burger	810	50	50	38	1,620
Mushroom Swiss Burger	960	59	51	60	1,840	High Protein
Bacon Burger	1,030	66	51	62	2,040
Chicken Sandwich	640	22	62	46	1,760

Item	Cal	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)	Diet Tags
Classic Wedge Salad	490	40	20	12	1,060
Grilled Chicken Salad	430	21	24	40	1,220	Low CalHigh Protein
House Salad	120	7	11	4	230	Low Cal
Caesar Side Salad	230	19	9	7	390	Low Cal
Steak Salad	570	30	26	52	1,380	High Protein

Item	Cal	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)	Diet Tags
Fresh Steamed Broccoli	90	4	11	5	270	Low CalKeto
Baked Potato (plain)	240	0	55	6	20	Low Cal
Sweet Potato (plain)	220	0	52	4	80	Low Cal
French Fries	420	19	56	7	580
Seasoned Rice	220	4	40	5	620
Mixed Veggies (grilled)	80	3	9	3	180	Low CalKeto
Mac & Cheese	390	17	47	14	860

Item	Cal	Fat (g)	Carbs (g)	Protein (g)	Sodium (mg)	Notes
Chocolate Thunder from Down Under®	1,520	79	196	16	720	Signature dessert
New York-Style Cheesecake	940	64	77	14	560
Salted Caramel Cookie Skillet	930	47	120	9	560
Triple-Layer Carrot Cake	1,290	62	174	11	890
Tim Tam® Brownie Cake	390	16	55	6	200	Lowest calorie dessert

Smart Ordering

How to Eat Healthy at Outback Steakhouse

Make smarter choices without sacrificing the experience

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Choose Smaller Steak Cuts

The 6 oz Center-Cut Sirloin has just 290 calories and 46g protein. It is the best value lean steak on the menu. Few steakhouse chains offer this much protein for so few calories. Check the full macros before you order.

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Swap Fries for Broccoli

French fries add 420 calories to your plate. Swap them for steamed broccoli at just 90 calories. Or try mixed veggies at 80 calories instead. Either swap saves you 330 to 340 calories instantly, without touching your main dish.

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Pick Grilled Shrimp as a Starter

Two appetizers with two very different outcomes. Grilled Shrimp on the Barbie sits at just 200 calories with 28g protein. The Bloomin’ Onion? A massive 1,900 calories. Choosing shrimp over onion saves you 1,700 calories before your main course even arrives.

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Salmon is Your Best Protein

Want the best protein-to-calorie ratio? Grilled Salmon gives you 54g protein at 470 calories. It also brings healthy omega-3 fats to the table. Keto-friendly and high-protein it stands out as the menu smartest pick.

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Share Desserts or Choose Tim Tam

390 calories. That’s the Tim Tam Brownie Cake, the only dessert under 400 on the menu. The rest range from 930 to 1,520 calories. Share one with a friend and cut your dessert calories in half.

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Watch Sodium — Order “Plain”

Kookaburra Wings pack 2,640mg sodium. That’s over 100% of your daily intake in one dish. Ask for sauces and seasoning on the side instead. Order proteins plain for the lowest sodium option.

Please check our complete outback Steakhouse menu : Outback Complete Menu 2026

FAQs

Grilled Shrimp on the Barbie tops the list at 200 calories. It also packs 28g protein. Seared Ahi Tuna comes close at 290 calories with 35g protein.

Grilled Salmon is your best bet. It delivers 54g protein for 470 calories. It’s keto-friendly and rich in omega-3 fats too.

The Bloomin’ Onion packs 1,900 calories and 3,840mg sodium. It’s the highest-calorie item on the entire menu. Split it with the table if you want a lighter share.

Most shareables run high in sodium, like the Kookaburra Wings at 2,640mg. Order proteins plain and ask for sauces on the side. This keeps your sodium intake much lower.