Outback Steakhouse Nutrition Calculator: The Short Answer
The Ribeye (10 oz) has 62g of protein — the most of any item at Outback Steakhouse — for 760 calories, with 2g of carbs and 56g of fat. For most adults that is roughly a third to a half of a day's protein in one menu item.
Total grams are only half the story, though. Measured as protein per 100 calories — the number that matters when protein has to fit inside a calorie target — the menu's winner is the Victoria's Filet (6 oz) at 11.3g per 100 calories (36g protein for 320 calories). The ranking below shows both measures side by side.
The Highest-Protein Outback Steakhouse Items, Ranked
Every figure is taken from the Outback Steakhouse calculator. Read the protein-per-100-calories column if you are fitting protein into a deficit; read total protein if you simply need the biggest single hit.
| Item | Calories | Protein | Protein / 100 cal | Fat | Sodium |
|---|---|---|---|---|---|
| Ribeye (10 oz) | 760 | 62g | 8.2g | 56g | 980mg |
| New York Strip (10 oz) | 640 | 58g | 9.1g | 44g | 940mg |
| Alice Springs Chicken | 620 | 52g | 8.4g | 39g | 1680mg |
| Grilled Chicken on the Barbie | 410 | 46g | 11.2g | 19g | 1240mg |
| Outback Center-Cut Sirloin (6 oz) | 350 | 38g | 10.9g | 20g | 820mg |
| Victoria's Filet (6 oz) | 320 | 36g | 11.3g | 18g | 760mg |
| Kookaburra Wings (10 pc) | 580 | 34g | 5.9g | 41g | 1420mg |
| Aussie Cheese Fries (shared serving) | 430 | 12g | 2.8g | 26g | 980mg |
The Trade-Off Nobody Mentions: Sodium
High-protein fast food usually bills you in sodium rather than calories. The saltiest item here, the Alice Springs Chicken, carries 1680mg, and several top-protein items sit above 1,000mg. That does not disqualify them — it means the rest of the day should run lighter on salt, and water should be the default drink beside them.
If you are combining two high-protein items to build a 60g-plus meal, run the pair through the calculator first: protein adds up exactly as you hope, but so does sodium, and the total is the number worth knowing before you order.
- Most protein: Ribeye (10 oz) — 62g (760 cal)
- Most efficient: Victoria's Filet (6 oz) — 11.3g protein per 100 cal
- Highest fibre among protein picks: Baked Potato (loaded) — 6g fibre
Outback Steakhouse Nutrition Calculator: Full Nutrition Table
For reference, here is the wider Outback Steakhouse picture in one table — the highest-protein items and the lightest items from the Outback Steakhouse Nutrition Calculator, side by side. Every figure matches the calculator exactly, so you can cross-check any row by building it above.
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Ribeye (10 oz) | 760 | 62g | 2g | 56g | 980mg |
| New York Strip (10 oz) | 640 | 58g | 2g | 44g | 940mg |
| Alice Springs Chicken | 620 | 52g | 14g | 39g | 1680mg |
| Grilled Chicken on the Barbie | 410 | 46g | 12g | 19g | 1240mg |
| Outback Center-Cut Sirloin (6 oz) | 350 | 38g | 3g | 20g | 820mg |
| Victoria's Filet (6 oz) | 320 | 36g | 2g | 18g | 760mg |
| Steamed Broccoli (side) | 110 | 4g | 10g | 6g | 380mg |
| Soft Drink (regular) | 200 | 0g | 53g | 0g | 45mg |
| Seasoned Rice (side) | 260 | 5g | 48g | 5g | 680mg |
| House Salad (with dressing) | 280 | 7g | 16g | 21g | 560mg |
Inside the Outback Steakhouse Nutrition Calculator: Category by Category
Menus make more sense category by category than item by item, because each section of the Outback Steakhouse menu plays a different role in the meal. Here is what each part contributes, with the numbers that define it.
Steaks & Mains: the Outback Steakhouse Nutrition Calculator tracks 6 items in this category, averaging about 517 calories each. The lightest is the Victoria's Filet (6 oz) at 320 calories, and the protein pick is the Ribeye (10 oz) with 62g of protein for 760 calories. If you only remember one number from this category, remember the average — it is what an unplanned pick will cost you.
Appetizers: the Outback Steakhouse Nutrition Calculator tracks 3 items in this category, averaging about 500 calories each. The lightest is the Aussie Cheese Fries (shared serving) at 430 calories, and the protein pick is the Kookaburra Wings (10 pc) with 34g of protein for 580 calories. The gap between the lightest and the typical pick here is where most of the day's quiet calories hide.
Sides: the Outback Steakhouse Nutrition Calculator tracks 4 items in this category, averaging about 293 calories each. The lightest is the Steamed Broccoli (side) at 110 calories, and the protein pick is the Baked Potato (loaded) with 12g of protein for 520 calories. Treat the lightest item as the default and the richer items as deliberate upgrades, not accidents.
Desserts: the Outback Steakhouse Nutrition Calculator tracks 2 items in this category, averaging about 580 calories each. The lightest is the Cheesecake (slice) at 540 calories, and the protein pick is the Cheesecake (slice) with 8g of protein for 540 calories. This is also the category where portion choices matter most, because the calculator's portion buttons scale these figures directly.
Drinks: the Outback Steakhouse Nutrition Calculator tracks 1 item in this category, averaging about 200 calories each. The lightest is the Soft Drink (regular) at 200 calories, and the protein pick is the Soft Drink (regular) with 0g of protein for 200 calories. If you only remember one number from this category, remember the average — it is what an unplanned pick will cost you.
Lightest vs Heaviest: The Real Gap
Put the two ends of the Outback Steakhouse menu next to each other and the stakes become obvious. The Steamed Broccoli (side) is 110 calories; the Ribeye (10 oz) is 760 — a gap of 650 calories, wider than many entire meals. Neither number makes the other wrong: the lightest item is a tool for light days, the heaviest is a tool for hungry ones, and most people get into trouble only when they pick the second while planning for the first.
Sodium shows the same spread. The Soft Drink (regular) carries 45mg while the Alice Springs Chicken carries 1680mg, and sugar runs from almost nothing in the savoury core of the menu to 62g in the Chocolate Thunder From Down Under (shared). A balanced Outback Steakhouse order is mostly an exercise in mixing the ends deliberately instead of stacking one end by default.
The Ordering Playbook
Everything in this guide condenses into a four-step routine that works at the counter, in the drive-thru and in a delivery app. It takes about twenty seconds once it is a habit, and it uses the same numbers the calculator uses, so what you plan is what you get.
- Step 1 — Anchor on protein: start with the Victoria's Filet (6 oz) (36g protein, 320 calories) or another top protein-per-calorie pick.
- Step 2 — Add volume before calories: the Baked Potato (loaded) (6g fibre) and the menu's vegetables and salads fill the tray cheapest.
- Step 3 — Spend extras deliberately: one sauce, cheese or dessert — chosen, not accumulated. Remember the Chocolate Thunder From Down Under (shared) alone is 62g of sugar.
- Step 4 — Check sodium before you commit: if the build passes roughly 1,500mg, swap one component for a lighter one — the Soft Drink (regular) shows how low the floor is at 45mg.
Common Mistakes to Avoid
Most disappointing Outback Steakhouse orders fail in predictable ways, and none of them is the main item. The first is judging by the headline item alone: an average main is about 446 calories, but the tray is the sum, and sides, sauces and drinks regularly add half as much again. The second is assuming "grilled", "fresh" or "house" wording means light — the table above, not the adjective, is the evidence.
- Mistake: ordering the Ribeye (10 oz) (760 cal) on a day planned around 500-calorie meals.
- Mistake: pairing two mid-sodium items and discovering the total passes 1,800mg — the Alice Springs Chicken effect, doubled.
- Mistake: skipping the protein anchor and wondering why a light order left you hungry within the hour.
- Mistake: never rechecking — menus and portion habits drift, and a 60-second calculator check catches it.
Planning a Full Day Around a Outback Steakhouse Order
A restaurant meal does not happen in isolation, and the healthiest way to use these numbers is at the level of the day. If Outback Steakhouse is the big meal — say a build in the 700–900 calorie range — the rest of the day simply runs lighter and more protein-led: eggs or yogurt at breakfast, a salad or soup at the other meal, water as the default drink. Nothing needs banning, and the Outback Steakhouse order itself does not need shrinking; the day absorbs it by design.
The reverse also holds. On a day when the other meals are the occasion, Outback Steakhouse can be the light one: the Steamed Broccoli (side) at 110 calories plus a high-fibre side is a genuinely satisfying small meal, and knowing it exists — with its exact numbers — is what makes the plan stick instead of collapsing into guesswork.