How Many Calories in an Alice Springs Chicken?

Outback Steakhouse Nutrition Calculator: The Short Answer

The Alice Springs Chicken vs the Rest of the Outback Steakhouse Menu

Same kitchen, very different numbers. Here is the Alice Springs Chicken next to the items people most often swap it with — or should.

What Pushes the Number Up (and Down)

At Outback Steakhouse, the headline item is rarely the whole story: sauces, cheese, larger sizes and the side you add by habit regularly contribute as much as the main itself. The Chocolate Thunder From Down Under (shared) alone carries 71g of sugar, and the Alice Springs Chicken carries 1550mg of sodium — either can quietly turn a reasonable order into the heaviest one of your day.

The reliable way to know your real total is to build the exact order — main, side, drink and sauce — in the Outback Steakhouse calculator before you pay. Thirty seconds there replaces the guesswork that makes published "typical meal" figures so unreliable.

• Lightest item on the menu: Steamed Broccoli (side) — 140 calories
• Heaviest item on the menu: Alice Springs Chicken — 890 calories
• Best protein per calorie: Grilled Chicken on the Barbie — 12.4g per 100 calories

What One Alice Springs Chicken Does to Your Day

Set against the standard 2,000-calorie reference day, one Alice Springs Chicken uses 45% of the day's calories, 158% of the protein target, 6% of the carb allowance and 78% of the fat budget. Its 1550mg of sodium is 67% of the 2,300mg daily guideline — the figure that most often surprises people, because sodium concentrates in restaurant food far faster than calories do.

None of those percentages is a verdict on its own. A Alice Springs Chicken at 45% of the day's calories can be a sensible meal anchor; the same item plus a large side and a sweetened drink can quietly pass 60% of the day before dinner. The calculator's daily-value bars exist for exactly this check: build the whole order, not just the headline item, and read the day you are actually committing to.

• Alice Springs Chicken: 890 cal · 79g protein · 17g carbs · 61g fat
• Sodium: 1550mg (67% of the daily guideline)
• Sugar: 12g of the 50g daily value · Fibre: 1g of 28g

A Worked Outback Steakhouse Meal Under 550 Calories

Numbers are easier to act on as a meal than as a ranking. This build starts from the Grilled Chicken on the Barbie — the menu's best protein-per-calorie item — and adds the lightest items that still fit under 550 calories. Every figure is summed from the same items the Outback Steakhouse calculator lists, so you can rebuild it exactly and adjust it to your own order.

The finished build totals 500 calories with 62g of protein, 26g of carbs, 30g of fat and 740mg of sodium. Swap any line for a favourite and re-run the total before you order: one richer side or sauce is usually the difference between this build and one several hundred calories heavier, and it is far easier to make that trade on screen than at the counter.

The Full Nutrition Profile of the Alice Springs Chicken

Here is the complete panel for the Alice Springs Chicken, exactly as the Outback Steakhouse calculator carries it, with each nutrient also expressed as a percentage of its daily value on a 2,000-calorie reference diet. Read down the percentage column rather than the grams: it is the fastest way to see which nutrient this item is really about. For the Alice Springs Chicken, the standout is protein, at 158% of a full day in a single item.

Two cautions belong with any single-item panel. First, published values describe the standard build — your portion, your sauce quantity and your size can move every line. Second, percentages are shares of a whole day, not grades: an item at 45% of the day's sodium is a problem only in the context of what else the day holds, which is why the calculator totals the full order rather than judging items one at a time.

Where This Answer Sits on the Whole Outback Steakhouse Menu

Zoom out and the Outback Steakhouse menu tracked here spans 16 items across 5 categories, from the Steamed Broccoli (side) at 140 calories to the Alice Springs Chicken at 890 — a 6-fold spread inside one restaurant. The average item is about 480 calories, 3 items pass 700 calories, and 9 of 16 sit under 500. Any single number quoted from this menu means little until it is placed inside that spread.

That spread is also the opportunity. A menu this wide almost always contains a build for the goal you actually have — the protein target, the sodium ceiling, the 500-calorie lunch — provided the order is assembled deliberately rather than inherited from habit. The rankings in this article are the map; the calculator is where you test the route before you travel it.

• Menu range: 140 cal (Steamed Broccoli (side)) to 890 cal (Alice Springs Chicken)
• 4 items under 300 calories · 9 under 500 · average 480
• Most protein-dense: Grilled Chicken on the Barbie at 12.4g protein per 100 cal

The One Swap That Changes the Answer

If the Alice Springs Chicken is your usual order and the numbers above are more than you wanted, the highest-value single change on this menu is the Grilled Chicken on the Barbie: 500 calories against 890 (390 fewer), 62g of protein against 79g, and 740mg of sodium against 1550mg (810mg less salt). One swap, repeated weekly, is worth more than a month of good intentions.

Not every swap has to be a downgrade in enjoyment: the pattern that works at Outback Steakhouse is swapping the component, not the meal — the same style of order rebuilt around a lighter anchor, with the sauce, cheese or side demoted from default to deliberate. Price both versions in the calculator once and the better default usually picks itself.

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