Texas Roadhouse Nutrition Calculator: The Short Answer
The Sirloin Steak (11 oz) has the most protein at Texas Roadhouse among the steak cut options: 84g of protein for 450 calories. The runner-up, the Full Rack of Ribs, has 116g — and the most protein-efficient pick on the menu is the Sirloin Steak (11 oz) at 18.7g per 100 calories.
For context, the Texas Roadhouse Nutrition Calculator tracks 17 items, and the average one runs about 501 calories. 8 of them come in under 300 calories and 11 under 500, while the heaviest — the Full Rack of Ribs — reaches 1450. Where a single item sits inside that spread matters more than the item's reputation: menus, not names, decide what a meal costs.
The Protein Ranking at Texas Roadhouse
Ranked by total protein, from the Texas Roadhouse Nutrition Calculator. If the goal is the largest single protein hit — after training, or to carry a light day — the top of this table is the answer. If the goal is protein inside a calorie budget, sort your eye by the last-but-one column instead.
| Item | Protein | Calories | Protein / 100 cal | Carbs | Sodium |
|---|---|---|---|---|---|
| Sirloin Steak (11 oz) | 84g | 450 | 18.7g | 5g | 1020mg |
| Full Rack of Ribs | 116g | 1450 | 8g | 15g | 2260mg |
| Ribeye Steak (12 oz) | 78g | 960 | 8.1g | 12g | 1180mg |
| Half Rack of Ribs | 72g | 900 | 8g | 9g | 1400mg |
| Sirloin Steak (6 oz) | 46g | 250 | 18.4g | 3g | 560mg |
| Filet Steak (6 oz) | 44g | 270 | 16.3g | 6g | 720mg |
Total Protein vs Protein per Calorie
The biggest protein number and the smartest protein number are different items more often than not. The Sirloin Steak (11 oz) delivers 84g but charges 450 calories for it — 18.7g per 100 calories. The Sirloin Steak (11 oz) returns 18.7g per 100 calories, so across a 600-calorie meal built on it you would bank roughly 112g of protein instead of roughly 112g from an equally calorific Sirloin Steak-based meal.
Which measure should win depends on the day. Chasing a daily total on a hungry day: take the headline item. Fitting protein into a deficit: take the efficient one and spend the saved calories on volume — the Loaded Baked Potato (6g fibre) is the menu's best tool for staying full afterwards.
Building a 50g-Protein Meal Here
Two-item builds are how most people actually reach 50g at a counter like this. Start with the Sirloin Steak (11 oz) (84g), then add the highest-protein lighter item that fits the day — from the ranking above, anything in the top four takes the meal past 50g. Total the pair in the calculator before ordering: protein adds linearly, but so do sodium and fat, and the pair's totals — not the headline item's — are what your day actually receives.
- Anchor: Sirloin Steak (11 oz) — 84g protein, 450 cal
- Efficiency pick: Sirloin Steak (11 oz) — 18.7g per 100 cal
- Watch the sodium: Full Rack of Ribs — 2260mg
What About the Sodium and Sugar?
Calories get the attention, but at Texas Roadhouse the quieter numbers deserve a look. The saltiest item on the menu, the Full Rack of Ribs, carries 2260mg of sodium — 98% of the full day's 2,300mg guideline in a single item — while the least salty, the Sweet Tea (16 oz), carries just 10mg. Salt rarely tracks calories: plenty of light-looking orders are sodium-heavy, and plenty of hearty ones are moderate.
Sugar is more concentrated. The Fresh-Brewed Lemonade (16 oz) holds 46g — more than the American Heart Association's full-day suggested limit for women (25g) and men (36g) — while most savoury items sit in single digits. The practical rule: check the drink and dessert line first, because that is where the sugar in a Texas Roadhouse order almost always lives.
How Does This Fit the Rest of Your Day?
No Texas Roadhouse order happens in isolation, so place this one against a reference day of about 2,000 calories, 2,300mg of sodium and a 50g sugar daily value. The average item in the Texas Roadhouse Nutrition Calculator runs about 501 calories, which means a typical one-item-plus-side order lands near a third of the day's energy before a drink is counted. That is not a problem to solve — it is a budget to be aware of, and the awareness is most of the value: the rest of the day can run lighter precisely because lunch was counted.
The pattern that works for most people is asymmetry. On a day when Texas Roadhouse is the main event, let the other meals be simple and protein-led, drink water by default, and treat the Fresh-Brewed Lemonade (16 oz) (46g of sugar) as the dessert decision made in advance rather than at the till. On a day when the other meals are the occasion, Texas Roadhouse can be the light one instead — the Seasoned Green Beans at 100 calories proves the menu supports it. Either way, the plan is made once, calmly, instead of being renegotiated at every meal.
- Menu average: ~501 calories per item across 17 tracked items
- Lightest anchor: Seasoned Green Beans — 100 calories
- Best protein per calorie: Sirloin Steak (11 oz) — 18.7g per 100 cal
- Fibre leader: Loaded Baked Potato — 6g, against a 28g daily target
- Salt ceiling to watch: Full Rack of Ribs — 2260mg in one item
What Does the Whole Menu Look Like?
Zoom out one level and the shape of the Texas Roadhouse menu explains most individual answers in this series. The lightest eight items below are where light orders come from; the heaviest end — the Full Rack of Ribs at 1450 calories — is where unplanned orders drift. 8 of the 17 tracked items sit under 300 calories and 11 under 500, so the menu is not short of workable options at any goal. What it rewards is choosing from the table rather than from habit: the same visit can be a 400-calorie errand or a 1,200-calorie event, and the difference is a handful of selections, each visible here before you make it.
| Item | Calories | Protein | Carbs | Fat | Sodium |
|---|---|---|---|---|---|
| Seasoned Green Beans | 100 | 6g | 13g | 3.5g | 1070mg |
| Sweet Tea (16 oz) | 160 | 0g | 42g | 0g | 10mg |
| Fresh-Brewed Lemonade (16 oz) | 180 | 0g | 48g | 0g | 15mg |
| Dinner Roll with Cinnamon Butter | 225 | 4g | 29g | 10g | 210mg |
| Sirloin Steak (6 oz) | 250 | 46g | 3g | 6g | 560mg |
| Grilled Chicken (single breast) | 260 | 44g | 4g | 7g | 690mg |
| Mashed Potatoes with Gravy | 260 | 3g | 24g | 17g | 330mg |
| Filet Steak (6 oz) | 270 | 44g | 6g | 9g | 720mg |
The Bottom Line
The Sirloin Steak (11 oz) has the most protein at Texas Roadhouse among the steak cut options. If your build differs from the standard one — an extra sauce, a different size, a swapped side — run it through the Texas Roadhouse Nutrition Calculator before you order: thirty seconds there replaces every guess in this article with your exact total.
People Also Ask
How Many Calories Are in Barbecue Ribs?
The Half Rack of Ribs at Texas Roadhouse has 900 calories, with 72g of protein, 64g of fat and 1400mg of sodium — the standard build, exactly as the Texas Roadhouse Nutrition Calculator lists it.
What Is the Lowest-Calorie Steakhouse Meal?
The lowest-calorie steakhouse meal at Texas Roadhouse is the Sirloin Steak (6 oz) at 250 calories (46g protein, 560mg sodium). As a complete meal, anchoring on the Sirloin Steak (11 oz) (450 calories, 84g protein) plus the lightest sides keeps a full order at 450 calories — under the 500 mark with real protein in it.
How Much Protein Is in a Chicken Nachos?
The Chicken Nachos (Large) has 52g of protein — the most of any item at Costa Vida — for 1250 calories, with 110g of carbs and 67g of fat. For most adults that is roughly a third to a half of a day's protein in one menu item.
How Much Protein Is in a The New Yorker?
The The New Yorker (Corned Beef & Pastrami) has 67g of protein — the most of any item at McAlister's Deli — for 730 calories, with 52g of carbs and 28g of fat. For most adults that is roughly a third to a half of a day's protein in one menu item.