Cousino’s Steakhouse offers a petite filet at 6 ounces, saving you 400 calories compared to their 10-ounce sirloin. When you are watching your intake, knowing the full Cousino’s Steakhouse Nutrition and Calories picture before you walk in the door is your best strategy. This guide breaks down the menu numbers so you can enjoy your night out without guessing games.
You do not have to skip the steakhouse to stay on track. The key is picking the right cut, the right sides, and knowing where the hidden calories hide. Let’s get into the real numbers for this popular spot.
Understanding The Menu Basics
Most steakhouse calories come from three places: the meat, the butter, and the sides. At Cousino’s, the steaks are cooked to order, and you control the portion size. A standard dinner portion is usually between 6 and 14 ounces.
Here is the simple math. A lean cut of beef has about 50 to 70 calories per ounce before cooking. Add butter or oil, and that number jumps fast. The sides can easily double your total meal calories.
Before you order, decide what matters most to you. Are you counting protein? Watching carbs? Or just trying to keep the total under 800 calories? Your goal changes your order.
Cousino’s Steakhouse Nutrition And Calories
This section covers the exact numbers for the most popular items on the menu. Remember, these are estimates based on standard restaurant preparation. Always ask your server if you need specific allergen or prep info.
Steak Cuts And Their Calorie Counts
The cut of beef is the biggest factor in your meal’s total. Here is how the main options stack up.
- Petite Filet (6 oz): About 320 calories, 15g fat, 45g protein. This is your leanest choice.
- Sirloin (10 oz): Around 720 calories, 40g fat, 70g protein. A solid middle-ground option.
- Ribeye (12 oz): Roughly 980 calories, 75g fat, 72g protein. The marbling adds flavor and calories.
- New York Strip (10 oz): Approximately 650 calories, 35g fat, 65g protein. A good balance of taste and macros.
- Porterhouse (18 oz): Near 1,300 calories, 90g fat, 110g protein. Best shared or for a huge appetite.
Notice the pattern. The more marbling, the higher the calorie count. The filet is lean because it does very little work on the animal. The ribeye is rich because of the fat running through it.
Steak Toppings And Add-Ons
Here is where the calories sneak in. A plain steak is one thing. A topped steak is another story entirely.
- Butter (1 pat): Adds 100 calories and 11g fat.
- Blue Cheese Crust: Adds 200-300 calories depending on the amount.
- Sauteed Mushrooms (1/2 cup): Adds about 60 calories if cooked without extra butter.
- Caramelized Onions: Adds 80-100 calories due to the oil used.
- Bacon Wrapped: Adds 120-150 calories per slice of bacon.
If you want the flavor without the damage, ask for sauces and butter on the side. That way, you control how much goes on the meat. A little goes a long way.
Appetizers And Starters
Appetizers are often the most calorie-dense part of the meal. They are designed to be shared, but they are also easy to overeat.
- Shrimp Cocktail (4 pcs): About 150 calories. A safe pick with good protein.
- Bruschetta: Around 300 calories for the bread and topping.
- Fried Calamari: Roughly 600 calories with the marinara sauce.
- Loaded Potato Skins: Near 800 calories for a full order. Skip these.
- French Onion Soup: About 400 calories with the cheese and bread.
Your best bet is the shrimp cocktail or a simple salad with dressing on the side. Both give you something to nibble on without blowing your budget.
Side Dishes And Their Hidden Calories
Sides are the silent killers of a healthy meal. A baked potato with all the fixings can be worse than the steak itself.
- Baked Potato (plain): 220 calories. Add butter and sour cream, and it hits 400.
- Mashed Potatoes (1 cup): 350 calories with butter and cream.
- Steamed Broccoli: 50 calories. The best choice on the menu.
- French Fries (large): 500 calories or more.
- Mac and Cheese: 450 calories per cup.
- Side Salad with Ranch: 350 calories. Use vinaigrette instead for 150.
Swap the fries for a double order of broccoli or asparagus. You save hundreds of calories and get more fiber. That simple swap keeps you full longer.
Salad And Soup Options
Salads sound healthy until you add the dressing and cheese. Here is the breakdown for the greens at Cousino’s.
- House Salad (no dressing): 120 calories.
- Caesar Salad (with dressing): 480 calories. The croutons and parmesan add up.
- Spinach Salad (with warm bacon dressing): 550 calories.
- Cup of Chili: 280 calories.
Ask for dressing on the side and use half of it. That alone saves you 100-200 calories. Also, skip the croutons if you are watching carbs.
How To Order A Low-Calorie Meal
You can easily eat a satisfying meal for under 700 calories. Here is the step-by-step method to make it happen.
- Pick a lean cut: Choose the 6 oz filet or the 10 oz sirloin. Both are lower in fat.
- Ask for no butter: Tell the server you want the steak cooked dry with no added oil or butter.
- Choose a green side: Order steamed broccoli, asparagus, or a plain side salad.
- Skip the starch: Avoid the potato, fries, or rice. If you must have it, get a plain baked potato and use only salt and pepper.
- Dressing on the side: Dip your fork in the dressing before picking up the salad. This trick cuts dressing calories in half.
- Drink water or unsweetened tea: Sodas, cocktails, and sweet tea add 200-400 empty calories.
Follow this plan, and your total meal will be around 500-650 calories. You still get a real steak dinner, but you stay in control.
Protein And Macro Breakdown
If you are tracking macros, here is the protein math you need. Steak is one of the best sources of complete protein available.
- 6 oz Filet: 45g protein, 0g carbs.
- 10 oz Sirloin: 70g protein, 0g carbs.
- 12 oz Ribeye: 72g protein, 0g carbs.
- 8 oz Salmon: 45g protein, 0g carbs (if not glazed).
- Grilled Chicken Breast (8 oz): 50g protein, 0g carbs.
For a high-protein, low-carb diet, the sirloin is your best value. You get a big portion of protein for a reasonable calorie cost. The filet is good too, but you pay more per ounce for less fat.
Non-Steak Options And Their Numbers
Not everyone wants beef. Here is what the rest of the menu looks like in terms of calories.
- Grilled Salmon (8 oz): 400 calories, 22g fat, 45g protein.
- Chicken Marsala: 650 calories, 30g fat, 40g protein.
- Pork Chops (2): 600 calories, 35g fat, 55g protein.
- Lobster Tail (6 oz): 300 calories, 1g fat, 60g protein. Excellent choice.
- Shrimp Scampi: 500 calories, 30g fat, 35g protein.
The lobster tail is surprisingly lean. If you want a special treat without the heavy calories, that is the way to go. Just skip the drawn butter.
Dessert And Drink Calories
Dessert can easily undo a perfect meal. Here is what you are looking at if you decide to splurge.
- Cheesecake (1 slice): 700 calories.
- Chocolate Lava Cake: 800 calories.
- Crème Brûlée: 350 calories. The lighter option.
- Ice Cream (1 scoop): 200 calories.
For drinks, a glass of red wine is about 125 calories. A cocktail like an Old Fashioned is around 180 calories. Beer is typically 150-200 calories per pint. Stick to one drink to keep your total in check.
Frequently Asked Questions
Here are the common questions people ask about eating at Cousino’s while watching their diet.
What Is The Lowest Calorie Steak At Cousino’s?
The 6 oz petite filet is the leanest option at roughly 320 calories. Ask for it without butter to keep it that low.
Can I Get A Gluten-Free Meal At Cousino’s?
Yes. Most steaks and grilled proteins are gluten-free. Ask your server to confirm no soy sauce or flour-based marinades are used. Skip the bread and fried items.
Are The Vegetables Cooked With Butter?
Usually, yes. Ask for vegetables steamed with no butter or oil. You can also request a squeeze of lemon instead of butter for flavor.
How Many Calories Are In The Bread Basket?
The complimentary bread basket with butter is about 300-400 calories total if you eat two rolls. Ask them to skip the bread if you want to save those calories.
Is The Sirloin A Good Choice For Weight Loss?
Yes. The 10 oz sirloin gives you 70g of protein for about 720 calories. Pair it with broccoli, and you have a filling, high-protein meal that supports fat loss.
Final Tips For Your Visit
You have the numbers now. The rest is about execution. Here are a few last reminders before you go.
- Look at the menu online before you arrive. Decide your order in advance.
- Tell your server about your preferences right away. Do not be shy.
- Eat a small snack before you go. Arriving starving leads to bad choices.
- Drink a full glass of water before your meal. It helps with portion control.
- Box up half your steak if the portion is huge. Save it for lunch tomorrow.
Eating out does not have to ruin your progress. With the right info, you can enjoy a great steak dinner and still hit your goals. The key is making smart swaps and controlling the extras. Now you know exactly what to order at Cousino’s.
One more thing. The calorie counts here are estimates. The kitchen might use more butter on a busy night. If you are very strict, ask for your steak cooked dry and your sides plain. That is the only way to be sure of the numbers.
Enjoy your meal. You have the knowledge to make it work for you.