Texas Roadhouse Macros: Complete Nutrition Guide for Steaks & More

Texas Roadhouse is a steakhouse dream for protein lovers—hand-cut steaks, made-from-scratch rolls, and portions that don’t skimp. For macro trackers, those steaks are some of the best restaurant protein options anywhere.

But those “legendary” rolls and the Cactus Blossom appetizer? That’s where things go wrong fast. This guide breaks down the entire Texas Roadhouse menu so you can enjoy a great steak without the calorie regret.

The Texas Roadhouse Macro Challenge

Before diving in, understand the challenges:

• Unlimited warm rolls – 227 calories each with cinnamon butter
• Peanuts on the table – Mindless snacking adds up
• Cactus Blossom – 2,250 calories for the appetizer
• Loaded sides – Mashed potatoes with gravy, mac & cheese
• Large portions – Even “small” steaks are substantial

The good news? The steaks themselves are phenomenal for macros—high protein, reasonable calories.

Texas Roadhouse Rolls Macros

Item	Calories	Protein (g)	Carbs (g)	Fat (g)
Roll (1)	167	5	28	4
Cinnamon Butter (1 serving)	60	0	3	6
Roll with Butter	227	5	31	10

The roll trap:

• 1 roll = 227 calories
• 2 rolls = 454 calories
• 3 rolls = 681 calories
• 4 rolls = 908 calories

That’s potentially a meal’s worth of calories in bread before your steak arrives. Limit to 1 or skip.

Texas Roadhouse Steaks Macros

Sirloin Cuts (Leanest)

Steak	Calories	Protein (g)	Carbs (g)	Fat (g)
6oz USDA Choice Sirloin	250	44	0	9
8oz USDA Choice Sirloin	340	50	0	15
11oz USDA Choice Sirloin	470	68	0	21
16oz USDA Choice Sirloin	680	100	0	31

Ribeye Cuts (Fattier, More Flavor)

Steak	Calories	Protein (g)	Carbs (g)	Fat (g)
10oz Ribeye	690	50	0	54
12oz Ribeye	830	60	0	65
Fort Worth Ribeye (20oz)	960	70	0	74
Bone-In Ribeye (20oz)	1,010	74	0	78

Filet Mignon (Premium)

Steak	Calories	Protein (g)	Carbs (g)	Fat (g)
6oz Filet	310	46	0	14
8oz Filet	410	62	0	18
12oz Dallas Filet	540	78	0	26

Other Steaks

Steak	Calories	Protein (g)	Carbs (g)	Fat (g)
New York Strip (12oz)	670	58	0	48
Porterhouse T-Bone (23oz)	1,240	104	0	91
Prime Rib (10oz)	760	52	2	60
Prime Rib (16oz)	1,210	82	3	96

Best for macros: 6oz Sirloin (250 cal, 44g protein) or 6oz Filet (310 cal, 46g protein) Best value protein: 16oz Sirloin (680 cal, 100g protein)

Texas Roadhouse Ribs Macros

Ribs	Calories	Protein (g)	Carbs (g)	Fat (g)
Half Rack Baby Back Ribs	830	45	25	60
Full Rack Baby Back Ribs	1,660	90	50	120
Half Rack + Steak Combo	varies	varies	varies	varies

Note: Ribs are glazed with sweet sauce, adding carbs. The full rack is 1,660 calories.

Texas Roadhouse Chicken Macros

Chicken	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Chicken Salad	440	38	17	25
Country Fried Chicken	980	42	54	65
Chicken Critters (app)	690	42	48	36
Chicken Critters Dinner	870	54	60	45

Best chicken option: Grilled Chicken Salad (440 cal, 38g protein)

Texas Roadhouse Seafood Macros

Seafood	Calories	Protein (g)	Carbs (g)	Fat (g)
Grilled Salmon	380	42	1	23
Grilled Shrimp	180	20	3	10
Fried Catfish	620	36	32	38
Fried Shrimp	320	16	24	18

Best for macros: Grilled Salmon (380 cal, 42g protein) or Grilled Shrimp (180 cal, 20g protein)

Texas Roadhouse Appetizers Macros

Appetizer	Calories	Protein (g)	Carbs (g)	Fat (g)
Cactus Blossom	2,250	35	220	135
Rattlesnake Bites	820	30	62	51
Fried Pickles	410	8	32	28
Texas Red Chili (cup)	200	14	14	10
Texas Red Chili (bowl)	390	27	27	19
Grilled Shrimp App	180	20	3	10
Killer Ribs App	620	34	19	45

Warning: The Cactus Blossom is 2,250 calories—one of the highest-calorie items in casual dining. Best appetizer: Grilled Shrimp (180 cal, 20g protein)

Texas Roadhouse Sides Macros

Side	Calories	Protein (g)	Carbs (g)	Fat (g)
House Salad (no dressing)	120	6	12	6
Caesar Salad	310	8	16	24
Fresh Vegetables	100	3	12	5
Steamed Broccoli	50	4	7	1
Green Beans	120	3	11	7
Baked Potato (plain)	270	7	61	0
Loaded Baked Potato	560	15	63	28
Mashed Potatoes (no gravy)	290	5	42	12
Mashed Potatoes w/ gravy	370	7	47	17
Buttered Corn	180	4	30	6
Steak Fries	410	6	56	18
Sweet Potato	380	5	61	13
Mac & Cheese	400	14	38	21

Best sides: Steamed Broccoli (50 cal), Fresh Vegetables (100 cal), Green Beans (120 cal) Skip: Loaded Baked Potato (560 cal), Steak Fries (410 cal)

Texas Roadhouse Salads Macros (Without Dressing)

Salad	Calories	Protein (g)	Carbs (g)	Fat (g)
House Salad	120	6	12	6
Grilled Chicken Salad	440	38	17	25
Steakhouse Filet Salad	560	46	15	33
Caesar Salad	310	8	16	24

Dressings

Dressing	Calories	Fat (g)
Ranch	220	23
Blue Cheese	230	24
Honey Mustard	200	16
Thousand Island	210	19
Italian	100	10
Oil & Vinegar	150	17

Best choice: Italian (100 cal) or dressing on the side, use half

Best Texas Roadhouse Orders by Goal

Best High-Protein Texas Roadhouse Order

Protein Powerhouse

• 16oz Sirloin
• Steamed Broccoli
• House Salad (light dressing)

Macros: 920 calories | 112g protein | 25g carbs | 41g fat

Best Low-Calorie Texas Roadhouse Order (Under 600 Cal)

Lean & Mean

• 6oz Sirloin
• Fresh Vegetables
• No rolls

Macros: 350 calories | 47g protein | 12g carbs | 14g fat

Best Keto Texas Roadhouse Order

Zero-Carb Feast

• 12oz Ribeye
• Steamed Broccoli (double)
• House Salad (oil & vinegar)

Macros: 1,110 calories | 72g protein | 25g carbs | 84g fat

Best Balanced Texas Roadhouse Order

Smart Steakhouse Dinner

• 8oz Filet
• Baked Potato (plain, eat half)
• Fresh Vegetables
• 1 Roll (no butter)

Macros: 890 calories | 73g protein | 85g carbs | 22g fat

How to Customize Your Texas Roadhouse Order

To Maximize Protein:

• Larger sirloin cuts – 16oz = 100g protein
• Dallas Filet – 78g protein
• Add grilled shrimp to any steak (+20g protein)
• Porterhouse T-Bone – 104g protein (huge portion)

To Minimize Calories:

• 6oz sirloin or filet – Best calorie-to-protein ratio
• Steamed vegetables – 50-100 calories
• Skip the rolls – Save 227+ calories each
• Plain baked potato – 270 vs 560 loaded
• Italian dressing – 100 cal vs 220 for ranch
• No peanuts – Mindless snacking adds up

To Reduce Carbs:

• Any steak – Zero carbs
• Grilled proteins – Salmon, shrimp
• Double vegetables – Instead of potato
• Skip rolls entirely – 31g carbs each
• No sweet rib glaze – Ask for dry rub
• Salad with oil/vinegar – Lower carb than other dressings

Steak Selection Guide:

Want	Get	Why
Highest protein/cal ratio	6oz Sirloin	250 cal, 44g protein
Best overall value	8oz Sirloin	340 cal, 50g protein
Maximum protein	16oz Sirloin	680 cal, 100g protein
Best taste + reasonable macros	6oz Filet	310 cal, 46g protein
Treat yourself	10oz Ribeye	690 cal, 50g protein

Complete Texas Roadhouse Meal Combinations

Meal	Calories	Protein	Carbs	Fat
6oz Sirloin + Broccoli	300	48g	7g	10g
8oz Filet + Fresh Veggies	510	65g	13g	23g
6oz Sirloin + Plain Potato + 1 Roll	747	56g	92g	19g
Half Rack Ribs + Green Beans	950	48g	36g	67g
12oz Ribeye + Steak Fries + 2 Rolls	1,694	76g	118g	103g
Grilled Chicken Salad + Grilled Shrimp	620	58g	20g	35g

The Roll Strategy

Rolls	Calories	With Your 8oz Sirloin
0	0	340 total
1	227	567 total
2	454	794 total
3	681	1,021 total
4	908	1,248 total

The decision: Is one roll (227 cal) worth it to you? That’s a personal choice, but be honest about how many you’ll actually eat.

Common Texas Roadhouse Ordering Mistakes

1. “Just one more roll” – 227 calories each adds up fast
2. Cactus Blossom “for the table” – 2,250 calories total
3. Peanuts before dinner – 100+ calories of mindless snacking
4. Loaded baked potato – 560 vs 270 plain
5. Ribeye when you wanted lean – 2x the fat of sirloin
6. Full rack of ribs – 1,660 calories
7. Ranch on everything – 220 calories per serving

Texas Roadhouse vs Other Steakhouses

Restaurant	8oz Sirloin Equivalent	Calories	Protein
Texas Roadhouse	8oz Sirloin	340	50g
Outback	9oz Outback Special	390	55g
Applebee’s	8oz Sirloin	480	58g
LongHorn	8oz Sirloin	370	52g

Texas Roadhouse offers competitive macros with better value on portion size.

The Bottom Line

Texas Roadhouse is one of the best casual dining options for macro tracking—if you can resist the unlimited rolls and skip the Cactus Blossom. The steaks, especially sirloins and filets, offer exceptional protein at reasonable calories.

Key takeaways:

• 6oz Sirloin is the MVP – 250 cal, 44g protein, zero carbs
• Skip or limit rolls – 227 calories each
• Never order Cactus Blossom – 2,250 calories
• Steamed vegetables – Best side choice (50-100 cal)
• Plain potato > loaded – Saves 290 calories
• Sirloin > Ribeye – For better macros (ribeye has 2x fat)

Following a flexible dieting approach? Texas Roadhouse steaks are some of the best restaurant protein you can find.

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

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