Bloomin’ Onion appetizers at Outback Steakhouse carry over 1,500 calories before your entrée ever reaches the table. That single starter can blow past your daily calorie budget in one sitting, and that’s before you factor in the dressing, the steak, and the loaded baked potato. Understanding Outback Steakhouse Nutrition and Calories is the key to enjoying a meal out without derailing your health goals.
You don’t have to avoid this restaurant entirely. You just need a game plan. This guide breaks down the menu, highlights the hidden calorie bombs, and shows you exactly what to order if you want to stay on track.
Outback Steakhouse Nutrition And Calories: The Full Breakdown
Outback is famous for big portions, rich sauces, and buttery sides. The nutrition numbers reflect that. Most entrees clock in between 800 and 1,500 calories, and that doesn’t include appetizers or drinks. Let’s look at the real numbers so you can make smart choices.
Appetizers And Shares
The appetizer menu is a minefield. These are designed for sharing, but people often eat half the plate themselves. Here is what you are actually working with.
- Bloomin’ Onion (full): 1,540 calories, 90g fat, 2,180mg sodium
- Bloomin’ Onion (half): 770 calories, 45g fat, 1,090mg sodium
- Bone-In Wings (6 pieces, plain): 480 calories, 30g fat
- Cheese Fries with Bacon: 1,300 calories, 78g fat
- Aussie Cheese Fries (full): 1,250 calories, 72g fat
- Shrimp on the Barbie (grilled): 280 calories, 12g fat
- Chicken Tender Platter: 1,020 calories, 55g fat
If you want an appetizer, the grilled shrimp is your safest bet. It gives you protein without the deep-fried batter. Skip the cheese fries entirely. They are basically a full meal on their own.
Steaks And Main Entrees
Steaks are the core of the menu. The cooking method is fine, but the seasoning butter and portion size add up. A 6oz sirloin is a reasonable choice. The 12oz ribeye is a calorie monster.
- 6oz Sirloin (plain): 340 calories, 15g fat
- 9oz Sirloin (plain): 490 calories, 22g fat
- 12oz Ribeye (plain): 780 calories, 60g fat
- Outback Special (12oz sirloin): 640 calories, 30g fat
- Victoria’s Filet Mignon (8oz): 480 calories, 22g fat
- Prime Rib (10oz): 720 calories, 55g fat
Ask for your steak without the added butter or “seasoning.” That saves you about 100 calories and a ton of saturated fat. Also, watch out for the “Outback Special” which is a smaller cut but still packs a punch.
Chicken, Ribs, And Seafood
You might think chicken is always the healthy option. At Outback, that is not always true. The breading and sauces ruin the nutrition profile.
- Grilled Chicken on the Barbie: 470 calories, 18g fat
- Crispy Chicken Sandwich: 810 calories, 42g fat
- Baby Back Ribs (half rack, no sauce): 480 calories, 28g fat
- Baby Back Ribs (full rack, with sauce): 1,120 calories, 65g fat
- Grilled Salmon (7oz): 440 calories, 26g fat
- Hand-Battered Fish and Chips: 1,040 calories, 55g fat
- Lobster Tail (single): 280 calories, 18g fat
The grilled salmon is a solid pick. The fish and chips is not. If you love ribs, get the half rack and ask for the sauce on the side. That alone cuts out nearly 200 calories of sugar.
Sides And Salads
Sides can double your meal’s calorie count. A baked potato with butter and sour cream adds 300 calories. The salads are not always safe either, thanks to the dressing and toppings.
- Baked Potato (plain): 310 calories
- Baked Potato (loaded): 620 calories
- Sweet Potato (plain): 250 calories
- French Fries (regular): 480 calories
- Steamed Broccoli: 40 calories
- House Salad (no dressing): 180 calories
- Caesar Salad (no croutons): 220 calories
- Blue Cheese Wedge Salad: 650 calories
Swap your fries for broccoli or a plain sweet potato. Get your dressing on the side. The wedge salad looks light but the blue cheese dressing and bacon bits make it heavier than a steak.
Sauces, Dressings, And Add-Ons
These small items are where the hidden calories live. A tablespoon of ranch dressing is 70 calories. The “Bloomin’ Onion” dipping sauce is over 200 calories per serving. You can easily add 500 calories to a meal just with condiments.
- Ranch Dressing (2oz): 280 calories
- Blue Cheese Dressing (2oz): 290 calories
- Honey Mustard (2oz): 240 calories
- BBQ Sauce (2oz): 100 calories
- Garlic Butter (per serving): 120 calories
- Mushrooms (sauteed): 90 calories
- Grilled Onions: 60 calories
Ask for all sauces on the side. Dip your fork into the sauce instead of pouring it over the food. That simple trick saves you hundreds of calories.
How To Order A Low-Calorie Meal At Outback
You can eat at Outback for under 700 calories if you follow these steps. It takes a little effort, but the results are worth it.
- Skip the appetizer. Or split the grilled shrimp with the table. Do not touch the Bloomin’ Onion.
- Choose a lean protein. The 6oz sirloin, grilled salmon, or grilled chicken are your best options.
- Ask for no butter. Tell the server you want the steak or chicken cooked without the finishing butter.
- Pick a simple side. Steamed broccoli or a plain baked potato. Skip the fries and the loaded potato.
- Use vinaigrette. If you get a salad, ask for the light balsamic vinaigrette on the side. Use half the packet.
- Drink water or unsweetened tea. Sodas and sweet tea add 200-300 calories of pure sugar.
- Box up half the meal. Outback portions are huge. Ask for a to-go box immediately and put half the steak in it before you start eating.
This strategy keeps your total meal around 600-700 calories. You still get the Outback experience, but you do not wreck your progress.
High-Protein And Low-Carb Options
If you are watching carbs, Outback is actually a decent place to eat. The menu is meat-heavy. You just need to avoid the sides and bread.
- Grilled Salmon with Broccoli: 480 calories, 40g protein, 10g carbs
- 6oz Sirloin with Green Beans: 420 calories, 38g protein, 8g carbs
- Victoria’s Filet with Asparagus: 560 calories, 45g protein, 6g carbs
- Grilled Chicken with Caesar Salad (no croutons): 650 calories, 55g protein, 12g carbs
These meals keep you full without the carb crash. The key is to avoid the bread that comes before the meal. Ask your server to skip the brown bread or take it off the table.
Kids Menu And Lighter Portions
Do not be afraid to order from the kids menu. It is not just for children. The portions are smaller and the calorie counts are much more reasonable.
- Kids Grilled Chicken (4oz): 190 calories
- Kids Sirloin (5oz): 260 calories
- Kids Mac and Cheese: 380 calories
- Kids Grilled Cheese: 420 calories
Ordering a kids meal with a side of veggies is a smart move for smaller appetites. You save money and calories. No one is going to judge you for it.
Desserts And Drinks
Desserts at Outback are massive. They are meant for sharing, but even half is a lot. The drinks are also calorie-heavy, especially the signature cocktails.
- Chocolate Thunder from Down Under: 1,380 calories
- Caramel Apple Bread Pudding: 1,100 calories
- Classic Cheesecake: 620 calories
- Strawberry Margarita: 380 calories
- Mango Rum Punch: 420 calories
- Regular Soda (refill): 200+ calories
If you want something sweet, split a dessert with three other people. Or skip it and have a piece of dark chocolate when you get home. The cocktails are basically liquid candy. Stick to wine, light beer, or spirits with diet soda.
Outback Steakhouse Nutrition And Calories: Frequently Asked Questions
Here are the common questions people have about eating at Outback without ruining their diet.
What is the healthiest thing to order at Outback Steakhouse?
The grilled salmon with steamed broccoli is the healthiest option. It has about 480 calories and 40 grams of protein. The 6oz sirloin with a plain baked potato is also a solid choice.
How many calories are in a full Bloomin’ Onion?
A full Bloomin’ Onion has 1,540 calories and 90 grams of fat. It also has over 2,000mg of sodium, which is almost your entire daily limit. Skip it or split it among five people.
Can I eat low carb at Outback Steakhouse?
Yes. Outback is very low-carb friendly. Order any grilled meat and swap the potato or fries for steamed broccoli or green beans. Avoid the bread, the sauces, and the battered items.
Does Outback have a nutritional PDF or calculator?
Yes, Outback has a full nutritional guide on their website. You can also use their online menu to view calories for each item. The numbers change based on preparation, so ask your server if you have specific concerns.
Is the Outback chicken on the barbie healthy?
The grilled chicken on the barbie is one of the better options. It has 470 calories and 18g of fat. Just make sure you get the sauce on the side and choose a healthy side like broccoli.
Final Tips For Eating Smart At Outback
You have the numbers now. The rest is about execution. Here are a few final reminders to keep your meal on track.
- Look at the menu before you go. Decide what you are ordering before you sit down. This prevents impulse decisions.
- Tell your server about allergies or preferences. They can guide you to safer options.
- Do not starve yourself all day. Eat a normal breakfast and lunch. If you show up starving, you will order the ribeye and the fries.
- Drink a glass of water before the meal. This helps with portion control.
- Be honest about the portion size. Outback serves 2-3 servings per plate. Treat it that way.
Eating out does not have to be a disaster. With a little planning, you can enjoy Outback Steakhouse nutrition and calories without blowing your entire week. The key is awareness. Know what you are ordering, ask for modifications, and control your portions. You can have a great meal and still feel good about it when you leave the table.
Remember that the nutrition numbers we discussed are estimates. They can vary based on how the kitchen prepares your food. Always ask your server if you have specific dietary needs. The staff is usually happy to help you make a better choice. Now go enjoy your steak, but maybe skip the onion.