Ruby Tuesday Restaurant Nutrition and Calories is something you should check before you order, especially if you are trying to stay on track with your health goals. Ruby Tuesday’s salad bar might seem like the light option, but the dressing and topping choices can quickly change your meal’s nutritional profile.
Many people walk into Ruby Tuesday thinking they will just grab a burger and fries. But the menu is huge, and the calorie counts vary wildly. You can find meals under 500 calories, but you can also easily eat over 2,000 calories in a single sitting if you are not careful.
This guide breaks down the real numbers. We will look at the best and worst options on the menu. We will also give you practical tips on how to build a meal that fits your daily calorie budget.
Ruby Tuesday Restaurant Nutrition And Calories
Understanding the full nutrition facts is the first step to making a smart choice. Ruby Tuesday provides an official allergen and nutrition guide, but it is not always easy to read on your phone. Here is a simple breakdown of the most popular categories on the menu.
Burgers And Sandwiches
Burgers are the heart of the menu, but they are also the biggest calorie traps. The patties themselves are not the only issue. The buns, cheese, and sauces add hundreds of calories.
- Classic Cheeseburger: Around 850 calories with a standard bun. Add bacon and it jumps to 980.
- Bacon Cheeseburger: Usually clocks in near 1,100 calories with toppings.
- Chicken Sandwich (Grilled): A better pick at roughly 540 calories before adding sauces.
- Chicken Sandwich (Fried): This one is higher, around 700 calories.
- Black Bean Burger: Often marketed as healthy, but it is still about 620 calories with the bun.
You can save a lot of calories by asking for the burger without the bun. That simple swap removes about 200 calories instantly. Also, ask for mustard instead of mayo. That saves you another 100 calories per serving.
Steaks And Entrees
Steak is a solid choice for protein, but the sides and butter make the difference. A plain grilled steak is actually low in carbs and fairly reasonable in calories.
- Petite Sirloin (6 oz): This is your best bet at about 320 calories for the meat alone.
- New York Strip (10 oz): Expect around 540 calories for the steak itself.
- Ribeye (12 oz): This is higher in fat, coming in near 780 calories.
- Grilled Chicken (Plain): About 350 calories for a full breast.
- Baby Back Ribs (Full Rack): This is a heavy hitter at nearly 1,200 calories with sauce.
Be careful with the “Add-Ons.” A side of garlic butter adds 150 calories. A loaded baked potato adds another 300 calories. If you want to keep it light, stick with the steamed broccoli and the plain steak.
The Salad Bar
Here is the tricky part. The salad bar is unlimited, which is great for value but bad for your waistline. The lettuce is free, but the toppings are not.
If you build a salad with just greens, tomatoes, and cucumbers, you are looking at under 100 calories. However, the moment you add cheese, croutons, and pasta salad, the numbers spike. A single ladle of ranch dressing is about 150 calories. Most people use two or three ladles.
Here is a quick list of salad bar calorie traps:
- Croutons (1/2 cup): 60 calories
- Shredded Cheddar Cheese (1/4 cup): 110 calories
- Sunflower Seeds (2 tbsp): 100 calories
- Pasta Salad (1/2 cup): 180 calories
- Bacon Bits (2 tbsp): 80 calories
To make a healthy salad, stick to the fresh vegetables. Use a vinaigrette dressing instead of creamy ranch. And always put the dressing on the side so you can control the portion.
Sides And Appetizers
The sides can double your calorie intake without you noticing. The fries are cooked in oil and salted heavily. The onion rings are even worse.
- French Fries (Regular): 400 calories
- Onion Rings: 450 calories for a small order
- Steamed Broccoli: 40 calories (the best choice)
- Mashed Potatoes: 240 calories with gravy
- Coleslaw: 220 calories
For appetizers, the Spinach Artichoke Dip is a killer. It is over 1,000 calories with the chips. The Chicken Wings are also high, usually around 900 calories for a full order with sauce.
Low Calorie Menu Picks
If you are counting calories, you need a game plan. Do not walk in without knowing what to order. Here are the best options that keep you under 600 calories for the whole meal.
Best Main Dishes
- Grilled Chicken with Broccoli: Ask for no butter on the chicken. This is about 390 calories total.
- Petite Sirloin with Salad Bar: Get the steak plain and fill your plate with raw veggies. Total is around 450 calories.
- Grilled Salmon (6 oz): This is about 350 calories. Pair it with green beans.
- Chicken Tenders (Grilled): Ask for them without the breading. This is unusual, but they can do it. About 280 calories.
You can also order from the “Create Your Own” section. Pick a protein and two sides. Choose the grilled chicken, broccoli, and a side salad. That is a balanced meal.
High Protein Options
For those on a keto or low-carb diet, Ruby Tuesday is actually decent. The steaks and grilled chicken are high in protein and zero carbs.
- Double Grilled Chicken: 700 calories, 80g protein
- Petite Sirloin with Shrimp: 500 calories, 55g protein
- Bacon Cheeseburger (No Bun): 650 calories, 45g protein
Just be sure to ask for no butter on the meat. The kitchen often adds a butter glaze to make it taste better. That adds unnecessary fat and calories.
High Calorie Items To Avoid
Some menu items are calorie bombs. If you are trying to lose weight or maintain, you should avoid these entirely.
The Worst Offenders
- Colossal Burger: This is over 1,500 calories with all the toppings.
- Fish and Chips: Around 1,300 calories due to the frying batter.
- Chicken Parmesan Pasta: Over 1,400 calories with the cheese and pasta.
- Triple Chocolate Cake: A single slice is 800 calories.
These items are fine for a cheat day, but they are not for regular eating. The sodium content is also very high, which can cause bloating and water retention.
Drinks And Desserts
Do not forget about the drinks. A regular soda has about 150 calories. A margarita can have 400-600 calories. If you drink two, you have already consumed a full meal’s worth of calories.
Stick to water, unsweetened tea, or diet soda. For dessert, skip the cake and get a scoop of vanilla ice cream instead. That is only about 150 calories.
Tips For Eating Smart At Ruby Tuesday
You can enjoy your meal without ruining your diet. It just takes a little planning and some assertive ordering.
- Check the menu online first. Do not decide when you are hungry and at the table.
- Ask for sauces and dressings on the side. This gives you control over the portions.
- Request no butter on your grilled items. This is a simple request that saves 100-200 calories.
- Skip the unlimited salad bar. It is a temptation. Order a side salad instead.
- Drink a glass of water before your meal. This helps you feel full faster.
Also, consider splitting a meal with a friend. The portions are large. Sharing a burger and a side of broccoli is a smart way to cut calories in half.
Frequently Asked Questions
Here are some common questions people have about the nutrition at Ruby Tuesday.
Does Ruby Tuesday Have A Low Carb Menu?
Yes, they do. You can order any steak or grilled chicken with a side of broccoli or green beans. Just ask them to hold the butter and sauces. This keeps the carbs very low.
What Is The Healthiest Salad Dressing At Ruby Tuesday?
The balsamic vinaigrette is usually the best option. It has about 90 calories per serving. The ranch and blue cheese dressings are much higher, around 150-200 calories per serving.
Are The Grilled Chicken Breasts At Ruby Tuesday Healthy?
Yes, the grilled chicken is a lean protein. A single breast is about 350 calories and 40 grams of protein. The issue is the sides. If you pair it with fries, it becomes unhealthy. Pair it with vegetables instead.
Can I Eat At Ruby Tuesday On A Diet?
Absolutely. You just have to be selective. Stick to the grilled proteins, avoid the fried foods, and control your portions. The petite sirloin and grilled shrimp are excellent choices.
How Many Calories Are In The Ruby Tuesday Salad Bar?
The salad bar itself is unlimited, but the calories depend on what you put on your plate. A plate of just lettuce and veggies is under 100 calories. A plate with cheese, croutons, pasta salad, and ranch dressing can easily be 700 calories.
Final Thoughts On Calories
Tracking Ruby Tuesday Restaurant Nutrition and Calories does not have to be stressful. The key is to be prepared. Know what you are going to order before you sit down. Do not let the unlimited salad bar trick you into overeating.
Stick to the grilled meats, use the salad bar for fresh vegetables only, and watch your liquid calories. If you do that, you can have a satisfying meal that fits your macros. The menu is large, but the healthy options are there. You just have to look for them.
Remember to ask your server for modifications. They are usually happy to swap out sides or hold the butter. A little communication goes a long way in keeping your meal light and healthy.
So next time you are at Ruby Tuesday, skip the burger and fries. Grab a steak, load up on broccoli, and enjoy your meal without the guilt. Your body will thank you for it.