Outback Steakhouse Macros: Complete Nutrition Guide for Steaks & More

Outback Steakhouse brings the “No Rules, Just Right” attitude—but for macro trackers, some rules definitely apply. Between the Bloomin’ Onion (1,950 calories), Aussie Cheese Fries, and unlimited bread, Outback can quickly become a calorie disaster.

However, the steaks themselves? They’re some of the best protein-per-calorie options in casual dining. This guide shows you how to navigate Outback’s menu like a macro-tracking pro.

The Outback Macro Challenge

Before diving in, understand what makes Outback tricky:

• Bloomin’ Onion temptation – Nearly 2,000 calories
• Free bread – 150+ calories per slice, unlimited
• Aussie-sized portions – Everything is big
• Hidden sauces – Sweet and calorie-dense
• Fried appetizers – Most are 1,000+ calories

The good news? The steaks are excellent, and there are smart ways to build a macro-friendly meal.

Outback Bread Macros

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Bread (1 slice)	150	5	27	2
Whipped Butter	50	0	0	6
Bread with Butter	200	5	27	8

The bread trap:

• 2 slices = 400 calories
• 3 slices = 600 calories
• 4 slices = 800 calories

Ask them not to bring bread, or take 1 piece and have them remove it.

Outback Steaks Macros

Sirloin Cuts (Best for Macros)

Steak	Calories	Protein (g)	Carbs (g)	Fat (g)
6oz Center-Cut Sirloin	250	44	0	8
9oz Outback Special	390	55	0	18
12oz Ribeye	690	54	0	52
14oz Ribeye	810	70	0	60
Bone-In Ribeye (18oz)	1,010	82	0	76

Filet Mignon

Steak	Calories	Protein (g)	Carbs (g)	Fat (g)
6oz Victoria’s Filet	280	44	1	11
8oz Victoria’s Filet	370	55	1	15
9oz Outback Center-Cut	420	62	1	18

Other Steaks

Steak	Calories	Protein (g)	Carbs (g)	Fat (g)
New York Strip (12oz)	540	60	0	32
New York Strip (14oz)	630	70	0	38
Porterhouse (22oz)	1,130	100	0	80
Slow-Roasted Prime Rib (12oz)	720	56	2	54
Slow-Roasted Prime Rib (16oz)	960	75	3	72

Best for macros: 6oz Center-Cut Sirloin (250 cal, 44g protein) Best overall value: 9oz Outback Special (390 cal, 55g protein)

Outback Chicken Macros

Chicken	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Chicken on the Barbie	380	52	3	17
Alice Springs Chicken	770	68	16	48
Hand-Breaded Chicken Tenders	610	40	36	34

Best chicken option: Grilled Chicken on the Barbie (380 cal, 52g protein)

Outback Seafood Macros

Seafood	Calories	Protein (g)	Carbs (g)	Fat (g)
Perfectly Grilled Salmon	500	54	2	30
Hearts of Gold Mahi	360	42	5	18
Grilled Shrimp on the Barbie	170	18	2	10
Coconut Shrimp	720	22	70	40
Steamed Lobster Tail	190	28	2	8

Best for macros: Grilled Shrimp (170 cal, 18g protein) or Lobster Tail (190 cal, 28g protein)

Outback Ribs Macros

Ribs	Calories	Protein (g)	Carbs (g)	Fat (g)
Baby Back Ribs (Half)	710	44	35	44
Baby Back Ribs (Full)	1,420	88	70	88
Ribs & Chicken Combo	1,020	78	45	58

Note: Ribs come with sweet glaze, adding carbs. Half rack is more reasonable.

Outback Appetizers Macros

Appetizer	Calories	Protein (g)	Carbs (g)	Fat (g)
Bloomin’ Onion	1,950	35	170	128
Bloomin’ Petals	540	10	48	36
Aussie Cheese Fries	1,780	52	113	127
Kookaburra Wings (app)	980	78	28	62
Seared Ahi Tuna	340	32	8	20
Grilled Shrimp on the Barbie	170	18	2	10
Crab Cake	500	24	22	35
Steakhouse Quesadilla	1,350	58	74	92

Warning: Bloomin’ Onion (1,950 cal) and Aussie Cheese Fries (1,780 cal) are among the highest-calorie appetizers in all of dining. Best appetizer: Grilled Shrimp (170 cal) or Seared Ahi Tuna (340 cal)

Outback Sides Macros

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
House Salad (no dressing)	110	5	11	5
Caesar Salad (side)	290	8	14	23
Fresh Seasonal Vegetables	90	3	10	4
Steamed Broccoli	60	5	9	1
Grilled Asparagus	80	4	6	5
Baked Potato (plain)	300	7	67	0
Loaded Baked Potato	550	15	70	24
Aussie Fries	480	6	56	26
Garlic Mashed Potatoes	310	6	38	15
Sweet Potato	360	5	55	14
Mac & Cheese	520	16	42	32

Best sides: Steamed Broccoli (60 cal), Grilled Asparagus (80 cal), Fresh Vegetables (90 cal) Skip: Loaded Baked Potato (550 cal), Aussie Fries (480 cal)

Outback Salads Macros (Without Dressing)

Salad	Calories	Protein (g)	Carbs (g)	Fat (g)
House Salad	110	5	11	5
Queensland Chicken & Shrimp Salad	610	62	20	32
Aussie Cobb Salad	590	44	16	40
Grilled Chicken Salad	450	48	15	22

Dressings

Dressing	Calories	Fat (g)
Ranch	180	19
Blue Cheese	220	23
Honey Mustard	200	16
Tangy Tomato	100	5
Light Balsamic Vinaigrette	60	4

Best choice: Light Balsamic (60 cal) or Tangy Tomato (100 cal)

Outback Desserts Macros

Dessert	Calories	Protein (g)	Carbs (g)	Fat (g)
Chocolate Thunder from Down Under	1,570	20	180	89
New York-Style Cheesecake	990	14	78	70
Salted Caramel Cookie Skillet	1,150	12	155	56
Sydney’s Sinful Sundae	740	10	90	39

Warning: Outback desserts are massive. The Chocolate Thunder is 1,570 calories. Share among 4+ or skip entirely.

Best Outback Orders by Goal

Best High-Protein Outback Order

Protein Powerhouse

• Porterhouse T-Bone (22oz)
• Steamed Broccoli
• House Salad (light dressing)

Macros: 1,290 calories | 113g protein | 28g carbs | 86g fat

Best Low-Calorie Outback Order (Under 500 Cal)

Lean & Mean

• 6oz Center-Cut Sirloin
• Steamed Broccoli
• No bread

Macros: 310 calories | 49g protein | 9g carbs | 9g fat

Best Keto Outback Order

Zero-Carb Feast

• 12oz Ribeye
• Grilled Asparagus
• House Salad (oil & vinegar)

Macros: 880 calories | 62g protein | 17g carbs | 64g fat

Best Balanced Outback Order

Smart Steakhouse Dinner

• 9oz Outback Special
• Baked Potato (plain, eat half)
• Fresh Vegetables
• 1 bread slice

Macros: 740 calories | 65g protein | 65g carbs | 24g fat

How to Customize Your Outback Order

To Maximize Protein:

• Porterhouse – 100g protein
• 14oz Ribeye – 70g protein
• Alice Springs Chicken – 68g protein
• Queensland Salad – 62g protein
• Add grilled shrimp to any steak (+18g protein)

To Minimize Calories:

• 6oz sirloin or filet – Best calorie-to-protein ratio
• Steamed vegetables – 60-90 calories
• Skip the bread – Save 150+ calories per slice
• Plain potato – 300 vs 550 loaded
• Light dressing – 60 vs 220 calories
• Bloomin’ Petals over Bloomin’ Onion – 540 vs 1,950 calories

To Reduce Carbs:

• Any steak – Zero carbs
• Grilled seafood – Minimal carbs
• Double vegetables – Instead of potato
• Skip bread entirely – 27g carbs per slice
• No sweet sauces – Ask for plain
• Salad with light vinaigrette – Low carb dressing

The Bloomin’ Onion Math:

Split Among	Calories Per Person
1 (whole thing)	1,950
2	975
4	488
6	325

Even split 6 ways, you’re adding 325 calories before your meal. Consider Bloomin’ Petals (540 total) or skipping altogether.

Complete Outback Meal Combinations

Meal	Calories	Protein	Carbs	Fat
6oz Sirloin + Broccoli	310	49g	9g	9g
9oz Outback Special + Asparagus	470	59g	6g	23g
Grilled Chicken + Fresh Veggies	470	55g	13g	21g
12oz Ribeye + Aussie Fries	1,170	60g	56g	78g
Grilled Salmon + Sweet Potato	860	59g	57g	44g
Queensland Salad + 1 Bread	760	67g	47g	34g

Common Outback Ordering Mistakes

1. Bloomin’ Onion “for the table” – Still adds 400+ cal per person
2. Unlimited bread – 150+ calories per slice
3. Aussie Cheese Fries – 1,780 calories
4. Loaded everything – Potatoes, steaks, etc.
5. Ribeye when watching fat – 2x the fat of sirloin
6. Ranch on everything – 180 calories per serving
7. Dessert “to share” – Still 400+ calories each

Outback vs Texas Roadhouse

Item	Outback	Texas Roadhouse
6oz Sirloin	250 cal, 44g protein	250 cal, 44g protein
Signature Appetizer	1,950 cal (Bloomin’)	2,250 cal (Cactus)
Free Bread (per piece)	150 cal	227 cal (with butter)
Side Vegetables	90 cal	100 cal

Very similar on steaks. Outback’s bread is lighter; Texas Roadhouse rolls are richer but also higher calorie.

The Bottom Line

Outback Steakhouse is excellent for macro tracking when you focus on the steaks and steamed sides. The sirloins and filets offer outstanding protein-to-calorie ratios. Just avoid the Bloomin’ Onion, limit the bread, and skip loaded sides.

Key takeaways:

• 6oz Sirloin is the MVP – 250 cal, 44g protein, zero carbs
• Skip the Bloomin’ Onion – 1,950 calories
• Limit bread – 150+ calories each slice
• Steamed vegetables – Best side choices (60-90 cal)
• Sirloin > Ribeye – For leaner macros
• Light dressing – 60 vs 220 calories

Following a flexible dieting approach? Outback’s grilled steaks and seafood are some of the best restaurant options available.

Ready to calculate how Outback fits your goals? Use our free macro calculator.

Looking for other steakhouse options? Check out our guides to Texas Roadhouse macros, Applebee’s macros, and Olive Garden macros.