Which Steak Has the Most Protein?

Outback Steakhouse Nutrition Calculator: The Short Answer

The Protein Ranking at Outback Steakhouse

Ranked by total protein, from the Outback Steakhouse 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.

Total Protein vs Protein per Calorie

The biggest protein number and the smartest protein number are different items more often than not. The Alice Springs Chicken delivers 79g but charges 890 calories for it — 8.9g per 100 calories. The Grilled Chicken on the Barbie returns 12.4g per 100 calories, so across a 600-calorie meal built on it you would bank roughly 74g of protein instead of roughly 53g from an equally calorific Alice Springs Chicken-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 Bloomin' Onion (serving, shared) (4g 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 Alice Springs Chicken (79g), 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: Alice Springs Chicken — 79g protein, 890 cal
• Efficiency pick: Grilled Chicken on the Barbie — 12.4g per 100 cal
• Watch the sodium: Alice Springs Chicken — 1550mg

What About the Sodium and Sugar?

Calories get the attention, but at Outback Steakhouse the quieter numbers deserve a look. The saltiest item on the menu, the Alice Springs Chicken, carries 1550mg of sodium — 67% of the full day's 2,300mg guideline in a single item — while the least salty, the Soft Drink (regular), carries just 45mg. Salt rarely tracks calories: plenty of light-looking orders are sodium-heavy, and plenty of hearty ones are moderate.

Sugar is more concentrated. The Chocolate Thunder From Down Under (shared) holds 71g — 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 Outback Steakhouse order almost always lives.

How Does This Fit the Rest of Your Day?

No Outback Steakhouse 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 Outback Steakhouse Nutrition Calculator runs about 480 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 Outback Steakhouse is the main event, let the other meals be simple and protein-led, drink water by default, and treat the Chocolate Thunder From Down Under (shared) (71g of sugar) as the dessert decision made in advance rather than at the till. On a day when the other meals are the occasion, Outback Steakhouse can be the light one instead — the Steamed Broccoli (side) at 140 calories proves the menu supports it. Either way, the plan is made once, calmly, instead of being renegotiated at every meal.

• Menu average: ~480 calories per item across 16 tracked items
• Lightest anchor: Steamed Broccoli (side) — 140 calories
• Best protein per calorie: Grilled Chicken on the Barbie — 12.4g per 100 cal
• Fibre leader: Bloomin' Onion (serving, shared) — 4g, against a 28g daily target
• Salt ceiling to watch: Alice Springs Chicken — 1550mg in one item

What Does the Whole Menu Look Like?

Zoom out one level and the shape of the Outback Steakhouse menu explains most individual answers in this series. The lightest eight items below are where light orders come from; the heaviest end — the Alice Springs Chicken at 890 calories — is where unplanned orders drift. 4 of the 16 tracked items sit under 300 calories and 9 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.

The Bottom Line

The Alice Springs Chicken has the most protein at Outback Steakhouse among the steak options. If your build differs from the standard one — an extra sauce, a different size, a swapped side — run it through the Outback Steakhouse Nutrition Calculator before you order: thirty seconds there replaces every guess in this article with your exact total.

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