Aubrey’s Restaurant Nutrition and Calories is something you need to check before you order, especially if you are watching your waistline. The chain is famous for its Southern-style comfort food, but the nutritional numbers can be surprising.
You might think the fried chicken is the biggest problem on the menu. However, the sides are often the real calorie bombs.
In fact, a single serving of their mac and cheese can contain more calories than the grilled chicken breast you pair it with. That is a tough pill to swallow for anyone trying to eat smart.
This guide breaks down the menu item by item. We will look at the calorie counts, fat content, and sodium levels. You will learn how to order a satisfying meal without blowing your daily budget.
Aubrey’s Restaurant Nutrition And Calories: The Main Menu
When you look at the menu, you see hearty portions of meat and potatoes. The nutrition facts vary wildly depending on your choices. Let’s break down the most popular categories so you know exactly what you are getting.
Appetizers And Starters
Starting your meal with an appetizer is a common habit. But these starters often pack more than 1,000 calories before your main course even arrives.
- Spinach and Artichoke Dip: Usually around 1,100 calories with the chips. The creamy base is loaded with cheese and mayonnaise.
- Fried Mushrooms: A basket of these will set you back about 650 calories. The breading absorbs a lot of oil during frying.
- Chicken Tenders: These are not light. Expect around 900 calories for the appetizer portion with the dipping sauce.
- Onion Rings: A full order is roughly 800 calories. The batter is heavy and fried to a crisp.
If you want to start light, ask for a side salad with the dressing on the side. That will keep your starter under 150 calories.
Signature Entrees
The entrees are the heart of the menu. You have steaks, chicken, and ribs. The preparation method is the key factor in the final calorie count.
Grilled options are always better than fried. A simple grilled chicken breast is around 350 calories. The same chicken fried and covered in gravy jumps to over 700 calories.
- Baby Back Ribs (Full Rack): These are heavy. A full rack with sauce is about 1,200 calories. The meat is fatty, and the sauce is full of sugar.
- Ribeye Steak (12 oz): This cut is marbled with fat. You are looking at roughly 800 calories for the steak alone. Add butter on top, and it goes higher.
- Grilled Salmon: A healthier pick at around 450 calories. It has healthy fats, but the glaze can add sugar.
- Country Fried Steak: This is a calorie disaster. It comes in around 950 calories before the sides. The breading and gravy double the count.
Pay attention to the “add-ons” like grilled shrimp or extra cheese. These small additions can add 100 to 200 calories without filling you up.
The Sides: The Hidden Danger
This is where Aubrey’s really gets you. The sides are served in large portions and are cooked with lots of butter, cream, and cheese.
You might order a healthy grilled chicken, but then you add a side of mac and cheese. That side dish alone can be 500 calories. Suddenly, your “healthy” meal is over 1,000 calories.
- Mac and Cheese: Approximately 520 calories per serving. It is rich, creamy, and loaded with three types of cheese.
- Mashed Potatoes with Gravy: Around 350 calories. The potatoes are whipped with butter and heavy cream.
- French Fries: A standard serving is about 400 calories. They are cooked in oil and salted heavily.
- Seasonal Vegetables: These are usually steamed. They are the best option at around 80 calories, but ask if they are tossed in butter.
- Baked Potato: Plain, it is 220 calories. Add sour cream, butter, and chives, and it jumps to 400.
- Coleslaw: Surprisingly light at 150 calories, but it is high in sugar and fat from the mayo.
To keep your meal light, swap your sides. Ask for double vegetables instead of the mac and cheese. This simple swap saves you over 400 calories.
Salads And Soups
Salads seem like the safe choice. However, the salads at Aubrey’s are often topped with fried chicken, tortilla strips, and heavy dressings.
A Caesar salad with grilled chicken is about 500 calories. That is not terrible. But the “Crispy Chicken Salad” with fried chicken and ranch dressing is over 900 calories.
- House Salad: 180 calories without dressing. Use a light vinaigrette to keep it low.
- Loaded Baked Potato Soup: This is a creamy soup, coming in at 400 calories per bowl. It is more of a meal than a starter.
- Chicken Tortilla Soup: Around 300 calories. It has beans and corn, making it filling and relatively healthy.
Always ask for the dressing on the side. Restaurants often use 4 ounces of dressing, which is double the recommended serving size. That alone can add 200 calories.
Desserts And Beverages
You probably know dessert is not diet food. But the portion sizes here are massive. They are meant to be shared.
The “Brownie Supreme” is a la mode with ice cream and fudge. It is over 1,100 calories. The cheesecake is not much better at 800 calories per slice.
Beverages also matter. Sweet tea is a Southern staple, but a large glass has 200 calories of pure sugar. Soda is similar. Stick to water, unsweetened tea, or diet drinks to save calories.
How To Order Smart At Aubrey’s
You do not have to skip the restaurant entirely. You just need a game plan. Here is a step-by-step guide to keeping your meal under 700 calories.
- Skip the appetizer. Save your calories for the main meal. If you must snack, order a broth-based soup.
- Choose grilled over fried. Look for words like “grilled,” “blackened,” or “baked” on the menu.
- Swap your sides. Request a double order of green beans or a side salad instead of fries or mac and cheese.
- Ask for sauces on the side. This lets you control how much you eat. Dip your fork in the sauce instead of pouring it on.
- Box half of it up. The portions are huge. Ask for a to-go box right away and put half the entree in it.
- Drink water. Skip the sweet tea and soda. You save 200-300 calories immediately.
If you follow these steps, you can enjoy a meal out without feeling guilty. It is all about making conscious choices.
Specific Meal Combinations
Here are some realistic meal scenarios to show you how the calories add up. This will help you visualize the impact of your choices.
Scenario A: The “Healthy” Mistake
- Grilled Chicken (350 cal)
- Mac and Cheese (520 cal)
- Mashed Potatoes (350 cal)
- Sweet Tea (200 cal)
- Total: 1,420 calories
Scenario B: The Smart Choice
- Grilled Chicken (350 cal)
- Green Beans (80 cal)
- Side Salad with Light Dressing (200 cal)
- Unsweet Tea (0 cal)
- Total: 630 calories
The difference is almost 800 calories. That is a full meal for most people. The smart choice still fills you up, but it leaves room for a small dessert if you want it.
Frequently Asked Questions
Here are the common questions people ask about eating at Aubrey’s. We have the answers to help you navigate the menu.
Does Aubrey’s have any low-calorie options?
Yes, they do. The grilled salmon and the grilled chicken are good choices. You can also order the house salad with grilled chicken and dressing on the side. Just be careful with the sides you pick.
Is the nutrition information available online?
Yes, Aubrey’s provides a full allergen and nutrition guide on their website. You can download the PDF to check specific items before you go. It is a good idea to review it while you are planning your meal.
Are there gluten-free choices at Aubrey’s?
There are some options. The grilled meats without marinades are usually gluten-free. However, you must be careful with the sides, as many are prepared with flour or breadcrumbs. Always inform your server about your allergy.
What is the healthiest side dish at Aubrey’s?
The seasonal vegetables are the best bet. They are steamed and have the least amount of calories and fat. If they are not available, a plain baked potato without butter is also a solid choice.
Can I customize my meal to make it healthier?
Absolutely. You can ask for no butter on your vegetables, get sauces on the side, and swap your sides. The kitchen is usually accommodating to special requests. Do not be afraid to ask for what you need.
Eating at Aubrey’s does not have to ruin your diet. You just have to be smart about it. Look at the nutrition facts before you go. Make a plan, and stick to it.
Remember that the sides are the hidden calories. Control those, and you control the meal. Choose grilled proteins, drink water, and do not be afraid to take half of your food home for later.
You can enjoy the Southern flavors without the guilt. It just takes a little bit of knowledge and a lot of self-control when the bread basket comes around.
So next time you pull into the parking lot, you know exactly what to order. Your waistline will thank you for it. And you will still feel like you had a treat.
Go ahead and enjoy your meal. Just make the smart swaps we talked about. You have the information now, so use it wisely. Your body will feel better tomorrow if you make good choices today.
One last tip: do not go to the restaurant starving. If you are ravenous, you will make bad decisions. Have a small snack like an apple or a handful of nuts before you go. This will help you stay in control.
With these strategies, you can navigate the menu with confidence. You know the calorie counts, and you know the swaps. Now go enjoy your dinner without the stress.