Last updated: September 8, 2026
Note: Nutrition values are typical estimates. Handmade portions, butter, sauces, and prep style can change your plate. Confirm allergens and current guides with your restaurant.
Looking up texas roadhouse nutrition before you order shouldn’t mean guessing from memory. You want calories, protein, sodium reality checks, and a plan that still feels like steakhouse food.
This guide goes past a short “eat grilled chicken” tip list. You’ll get meal builds, lowest and highest calorie picks with numbers, category macros, diet-goal paths, and answers to the calorie questions people actually ask.
If you’ve been searching for clear texas roadhouse nutrition facts for 2026, you’re in the right place.
Quick jump: Meal builds · Lowest calorie · Category macros · Diet goals · FAQ
For prices next to calories, use the full Texas Roadhouse menu with prices.
How to Read Texas Roadhouse Calories
Texas Roadhouse calories are useful planning tools — not lab-perfect receipts. Steaks are hand-cut. Sides get butter. Dressings get poured with a real spoon, not a robot.
Use the numbers to compare options and build a smarter plate. Then adjust for how you actually eat (extra rolls, creamy dressing, loaded potato).
Why Numbers Vary on Handmade Food
Your total can shift when:
- The cut runs a little larger or smaller
- Butter or oil hits the grill or veggies
- You add cinnamon butter to every roll
- Dressing goes on the salad instead of the side
- You share an appetizer “just for a taste”
That’s normal. Plan with ranges, not one fake-precision number.
Where Nutrition Data Comes From
Public nutrition guides, restaurant allergen sheets, and widely published calorie lists are the usual sources behind these estimates. Chains update recipes over time, and regional prep can differ.
Treat this page as a planning guide. If you have a medical allergy or strict macro target, ask your server for the current nutrition/allergen information and say what you need clearly.
Build a Lower-Calorie Meal Before You Order
Pick the Entrée First
Start with the protein, then build outward:
| Goal | Strong entrée starts | Why |
|---|---|---|
| Lower calorie | Herb Crusted Chicken, grilled BBQ chicken, 6 oz sirloin | Solid protein without huge fat loads |
| High protein | Filet, sirloin, grilled chicken, salmon | Better protein-per-bite |
| Comfort night | Ribs or country fried — share sides, skip a heavy app | Still enjoyable with a plan |
Avoid starting with a giant appetizer if calories are the goal. Apps can out-calorie the steak before the entrée arrives.
Side Swaps That Matter
| Better lower-cal sides (approx.) | Heavier sides (approx.) |
|---|---|
| Green beans ~100 | Steak fries ~360 |
| Sautéed mushrooms ~120 | Seasoned rice ~360 |
| House salad, light dressing ~230 | Loaded baked potato (can climb fast) |
| Steamed veggies (when offered) | Mac & cheese / creamy sides |
Two “light” sides can save hundreds of calories versus fries + loaded potato.
Sauces, Dressings, and Cinnamon Butter
These add-ons are quiet calorie bombs:
- Creamy salad dressings (especially Caesar-style portions)
- Gravies on country fried plates
- Extra BBQ sauce
- Cinnamon butter on multiple rolls
- Cheese and bacon add-ons
Simple fix: dressing on the side, one roll with butter (not four), and grilled sauces lightly.
Sample Meal Builds (About 600 / 900 / 1,200 Calories)
These are planning sketches for entrée + sides + limited extras. Your plate will vary.
| Build | What to order | Approx. total idea |
|---|---|---|
| ~600 | Herb Crusted Chicken + green beans + house salad (dressing light) + 1 roll | Tight calorie night |
| ~900 | 6 oz sirloin + green beans + mushrooms + 1–2 rolls | Balanced steak dinner |
| ~1,200 | Grilled BBQ chicken + one lighter side + steak fries + 2 rolls | Still controlled vs app + dessert pile-on |
Want to keep ~1,200 from becoming ~2,000? Skip Cactus Blossom and split dessert — or skip dessert entirely.
Lowest-Calorie Texas Roadhouse Options
Lean Steaks and Grilled Chicken
| Item | Approx. calories | Approx. protein | Notes |
|---|---|---|---|
| Herb Crusted Chicken | 260 – 420 | high (~40g+ range) | Often one of the best calorie-to-protein picks |
| Grilled BBQ Chicken | 300 – 420 | high | Watch sugary sauce if you’re strict |
| 6 oz Sirloin | 250 – 420 | high (~45g-class range) | Classic lean steak lane |
| Dallas Filet 6 oz | 270 – 450 | high | Smaller premium cut |
Seafood and Salads
| Item | Approx. calories | Watch-outs |
|---|---|---|
| Grilled Salmon | 410 – 580 | Butter/oil finish can add |
| House Salad | ~230 | Dressing changes everything |
| Caesar Salad | ~440 | Already richer before extras |
| Steakhouse Filet Salad | ~1,340 | Entrée salad can still be heavy |
Salad ≠ automatic low calorie. Ask for dressing on the side every time.
Lowest-Calorie Sides
| Side | Approx. calories |
|---|---|
| Green beans | ~100 |
| Sautéed mushrooms | ~120 |
| Fresh vegetables / steamed style (when available) | often among the lowest |
| House salad (light dressing) | ~230 |
| Mashed potatoes | ~260 |
| Steak fries / seasoned rice | ~360 each |
If you want fries, make the other side the green beans — not a second heavy starch.
Healthiest vs Least Healthy by Category
| Category | Better “healthier lane” | Heavier lane |
|---|---|---|
| Starters | Chili cup (~250) / share small bites | Cactus Blossom (~2,250) |
| Steaks | 6 oz sirloin / filet | Large bone-in ribeye (~1,480) |
| Chicken | Herb crusted / grilled BBQ | Country fried / big fried baskets |
| Seafood | Grilled salmon | Heavy buttered or fried styles |
| Sides | Green beans / mushrooms | Cheese fries / loaded potatoes |
| Salads | House salad, dressing side | Loaded entrée salads |
| Desserts | Split one dessert | Brownie or apple classic alone (~1,100–1,200) |
“Healthiest” here means better calorie and balance choices — not medical advice.
Nutrition Menu by Category (Calories, Protein, Sodium, Carbs)
Macros below are approximate planning values. Sodium especially can swing with sauces, brine, cheese, and dressings. Use them to compare, then confirm in-restaurant if you need precision.
Starters
| Item | Cal | Protein (g) | Sodium (mg) | Carbs (g) |
|---|---|---|---|---|
| Cactus Blossom | ~2,250 | ~30 | high | high |
| Cheese Fries | ~1,240 | ~40 | very high (can exceed 4,000–5,000) | high |
| Tater Skins | ~1,320 | ~35 | high | high |
| Fried Pickles | ~550 | ~10 | very high (2,000+ possible) | moderate |
| Rattlesnake Bites | ~560 | ~20 | high | moderate |
| Texas Red Chili (cup) | ~250 | ~15 | high | moderate |
| Texas Red Chili (bowl) | ~500 | ~30 | higher | higher |
Hand-Cut Steaks
| Steak | Cal | Protein (g) | Sodium (mg) | Carbs (g) |
|---|---|---|---|---|
| Sirloin 6 oz | 250 – 420 | ~45 | moderate | low |
| NY Strip | ~420+ | high | moderate | low |
| Dallas Filet 6 oz | 270 – 450 | high | moderate | low |
| Ft. Worth Ribeye 12 oz | 880 – 960 | high | moderate–high | low |
| Bone-In Ribeye | ~1,480 | very high | higher | low |
| Porterhouse / T-Bone | ~1,040 | very high | moderate–high | low |
Steaks are naturally lower carb. The sides and rolls decide whether the meal stays low-carb.
Ribs and Combos
| Item | Cal | Protein (g) | Notes |
|---|---|---|---|
| Half slab ribs | 670 – 900 | high | Sauce adds sugar/sodium |
| Full slab ribs | 1,340 – 1,450 | very high | Easy overshoot night |
| Steak + ribs combo | often 1,000+ before sides | very high | Share or plan sides carefully |
Chicken, Country, and Seafood
| Item | Cal | Protein (g) | Carbs feel |
|---|---|---|---|
| Herb Crusted Chicken | 260 – 420 | ~45–50 class | Lower |
| Grilled BBQ Chicken | 300 – 420 | high | Sauce adds carbs |
| Chicken Critters | 480 – 620 | high | Breaded |
| Country Fried Chicken | 500 – 770 | high | Breading + gravy |
| Grilled Salmon | 410 – 580 | high | Usually moderate carbs |
Salads, Burgers, Sides, Kids, Desserts
| Item | Cal | Quick note |
|---|---|---|
| House Salad | ~230 | Dressing on side |
| Caesar Salad | ~440 | Richer base |
| Steakhouse Filet Salad | ~1,340 | Treat like a big entrée |
| Burgers / sandwiches | often 700 – 1,200+ | Bun + fries stack fast |
| Green beans | ~100 | Watch bacon add-ins if vegetarian |
| Mashed potatoes | ~260 | Butter/gravy changes total |
| Steak fries | ~360 | Easy second-starch trap |
| Kids meals | varies widely | Portion helps; fries/drinks still count |
| Granny’s Apple Classic | ~1,110 | Split it |
| Cheesecake | ~800 | Split it |
| Big Ol’ Brownie | ~1,200 | Split it |
Drinks vary too much by size and recipe to fake precision here — sugary sodas and creamy cocktails are the ones that sneak past people.
Menu Choices by Diet Goal
Weight Loss / Calorie Control
- Entrée: Herb Crusted Chicken, grilled BBQ chicken, or 6 oz sirloin
- Sides: green beans + salad (dressing side)
- Limit: apps, loaded potatoes, dessert
- Rolls: decide your number before the basket arrives
Early Dine timing can help the wallet while you keep the same lean plate — see Early Dine hours and prices.
High Protein
Strong lanes:
- Filet, sirloin, grilled chicken, salmon, chili (as a protein-forward starter)
Pair with non-fried sides so the protein stays the star.
Low Carb / Keto-Leaning
- Focus on steak, grilled chicken, salmon
- Skip fries, rice, rolls, and sugary drinks
- Be careful with BBQ sauces and sweet cocktails
- Salads work if dressings stay controlled
This is steakhouse-friendly if you ignore the bread basket.
Vegetarian-Leaning Notes
Possible paths:
- Country Vegetable Plate
- Salads and sides
Confirm prep details:
- Green beans may include bacon at some locations
- Shared fryers and buttered veggies matter for stricter vegetarian diets
- Mac & cheese and fried apps aren’t automatically “safe” just because there’s no steak on the plate
Lower-Sodium Picks
Sodium hides in fried apps, cheese fries, chili, dressings, and sauces.
Safer planning habits:
- Choose grilled proteins
- Skip cheese-heavy apps
- Use dressing lightly
- Ask about sauce on the side
If you need low-sodium for medical reasons, talk to the restaurant directly — public averages aren’t personalized medical guidance.
Texas Roadhouse Nutrition PDF and Allergen Notes
A printable nutrition PDF (when available from official or published guides) helps if you like checking numbers before you go. For prices and category photos on this site, you can also download the menu PDF.
Allergen reality check:
- Shared kitchens mean cross-contact is possible
- “Gluten-friendly” is not the same as a dedicated gluten-free kitchen
- Peanut oil policies and fryer sharing should be confirmed locally
For a short allergen overview on this site, see the homepage allergen information section — and always verify with your store for severe allergies.
Rolls, Cactus Blossom & High-Interest Calorie Facts
These are the questions people ask most:
| Item | Approx. calories | Practical tip |
|---|---|---|
| Fresh-baked roll | ~200 each | Butter pushes it higher (~220–230 with cinnamon butter) |
| Take-home style mini roll (when offered) | often lower than dine-in | Still counts |
| Cactus Blossom | ~2,250 | Share with the table or skip on tracking days |
| Caesar dressing (generous portion) | can approach ~500+ | Always side cup |
| 6 oz sirloin | 250 – 420 | One of the best steak values for macros |
| Full slab ribs | ~1,340 – 1,450 | Plan sides carefully |
Rolls are free for dine-in at most locations — free does not mean calorie-free.
Frequently Asked Questions
How many calories are in a Texas Roadhouse roll?
About 200 calories per roll before heavy butter. With cinnamon butter, many people land closer to the low-220s per roll.
How many calories are in the Cactus Blossom?
Around 2,250 calories for the appetizer as typically listed. Share it.
What is the healthiest option at Texas Roadhouse?
There’s no single winner, but Herb Crusted Chicken, grilled BBQ chicken, smaller sirloin, and salmon with light sides are among the smarter lanes.
Where can I find Texas Roadhouse nutrition info?
Use this page for planning, ask your restaurant for current guides, and cross-check official allergen/nutrition sheets when you need precision.
Is Texas Roadhouse good for keto?
It can be. Stick to grilled meats and low-carb sides, and skip rolls, fries, rice, and sugary drinks.
Does Texas Roadhouse have vegetarian options?
Yes, with caveats — vegetable plates, salads, and sides. Confirm bacon, butter, and fryer practices.
Are nutrition values exact?
No. They’re estimates for handmade food. Use them to compare choices, not as a lab report.
Which sides are lowest calorie?
Green beans and sautéed mushrooms are usually among the lowest. House salad helps if dressing stays light.
How many calories in a 6 oz sirloin?
Roughly 250 – 420, depending on prep and exact cut size.
Does dressing really change the salad that much?
Yes. A creamy dressing portion can add hundreds of calories. Side cup = control.
Can I track protein easily here?
Yes — steaks, grilled chicken, and salmon are naturally protein-forward. Check the category tables above for planning ranges.
Is cheese fries worse for sodium than calories?
Often both. Cheese fries can be extremely high in sodium as well as calories. Split or skip if you’re watching either.
Conclusion
Texas Roadhouse nutrition planning works best when you pick the entrée first, choose sides on purpose, and treat rolls and dressings as real line items — not freebies that don’t count.
Use the lowest-calorie lists and meal builds when you want control. Use the category tables when you want macros. Then order with confidence instead of guessing at the table.
Next step: browse the full Texas Roadhouse menu with prices and calories, or lock in a weekday deal on the Early Dine menu.