A steakhouse is not where most people go to count calories — but knowing the numbers makes the choices easier, and a few of them are genuinely surprising. A plain grilled sirloin is lighter than most people expect; a loaded appetizer or a brownie can outweigh the entire entrée. This page lays out the approximate figures by category, then gives honest, practical guidance for the four diets people ask about most. Every number here is a rounded estimate; the official nutrition portal linked at the bottom is the source of record.
Steaks & ribs — calories & macros
Plain grilled steaks are the most macro-friendly center-of-plate option here: high protein, low carb, moderate fat depending on the cut. The leaner the cut, the lower the calories — sirloin and filet sit well below ribeye and ribs.
| Item | Approx. Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| 6 oz Sirloin | ~250 | ~36 g | ~11 g | ~0 g |
| 8 oz Sirloin | ~340 | ~48 g | ~15 g | ~0 g |
| 6 oz Dallas Filet | ~270 | ~38 g | ~12 g | ~0 g |
| 12 oz NY Strip | ~640 | ~62 g | ~42 g | ~0 g |
| 12 oz Ft. Worth Ribeye | ~960 | ~64 g | ~78 g | ~0 g |
| 23 oz Porterhouse T-Bone | ~1040 | ~95 g | ~72 g | ~0 g |
| Half Slab Ribs | ~900 | ~50 g | ~58 g | ~30 g |
| Full Slab Ribs | ~1450 | ~80 g | ~95 g | ~50 g |
Chicken, seafood & country dinners
| Item | Approx. Cal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Herb Crusted Chicken | ~260 | ~40 g | ~9 g | ~4 g |
| Grilled BBQ Chicken | ~300 | ~42 g | ~7 g | ~16 g |
| Smothered Chicken | ~430 | ~46 g | ~22 g | ~8 g |
| Chicken Critters | ~480 | ~30 g | ~26 g | ~32 g |
| Country Fried Chicken | ~780 | ~40 g | ~46 g | ~48 g |
| Grilled Salmon (8 oz) | ~560 | ~46 g | ~38 g | ~2 g |
| Fried Catfish (3 pc) | ~990 | ~42 g | ~58 g | ~62 g |
| Pulled Pork Dinner | ~640 | ~38 g | ~30 g | ~52 g |
| Road Kill (chopped steak) | ~760 | ~44 g | ~56 g | ~12 g |
Appetizers, sides & desserts — the hidden heavyweights
This is where the calories pile up quietly. A shared Cactus Blossom or a brownie can rival a full steak dinner on its own. Sides range widely: steamed vegetables and applesauce are light, while loaded potatoes and mac & cheese are not.
| Item | Approx. Cal | Note |
|---|---|---|
| Cactus Blossom (whole) | ~1900–2250 | Built to share among 3–4 |
| Cheese Fries | ~1240 | Shareable |
| Tater Skins | ~1320 | Shareable |
| Fresh-baked roll + butter | ~220 each | They add up fast |
| Steamed Vegetables | ~80 | Lightest side |
| Green Beans | ~170 | Cooked with bacon |
| Mashed Potatoes | ~320 | With gravy |
| Mac & Cheese | ~340 | — |
| Loaded Baked Potato | ~550+ | With toppings |
| Big Ol' Brownie | ~1200 | Easily shared |
| Granny's Apple Classic | ~1000–1110 | With ice cream |
| Strawberry Cheesecake | ~720–800 | — |
Gluten-free at Texas Roadhouse
Important first: there is no dedicated gluten-free kitchen, and cross-contact can happen on shared grills and fryers. Texas Roadhouse is not certified gluten-free. With that said, several items are naturally free of gluten-containing ingredients when ordered carefully. Always tell your server you have an allergy, not just a preference.
Generally gluten-friendly
- Plain hand-cut steaks (no marinade-heavy preparations)
- Grilled chicken and grilled salmon, plain
- House salad without croutons
- Baked potato, sweet potato, steamed vegetables, green beans, seasoned corn
- Steak fries are often gluten-free by ingredient but share fryer oil — confirm
Avoid / ask carefully
- The fresh-baked rolls (wheat)
- Anything breaded or fried — Critters, catfish, Cactus Blossom, fried pickles
- Gravies and some sauces
- Croutons on salads
- Shared-fryer items if you are highly sensitive
Keto & low-carb
A steakhouse is friendly territory for keto. The center of the plate is naturally near-zero carb; the trick is the sides and the bread basket.
- Best picks: any plain grilled steak, grilled salmon, grilled chicken, herb-crusted chicken.
- Low-carb sides: steamed vegetables, green beans, sautéed mushrooms, sautéed onions, house salad (no croutons) with oil-based dressing.
- Skip: the rolls, fries, mashed potatoes, rice, mac & cheese, anything breaded, and sweet sauces.
- Watch: BBQ glazes and some marinades carry added sugar.
Vegan & vegetarian
This is the hardest diet to serve here — it's a steakhouse, and there's no dedicated plant-based entrée. But you will not go hungry if you build a plate from sides.
- Vegetarian: the Country Vegetable Plate (choose four sides) is the go-to. Add a house salad. Mac & cheese and loaded potatoes work for lacto-vegetarians.
- Vegan: tougher, since butter and dairy appear widely (including on the rolls and many sides). Steamed vegetables, a plain baked potato (no butter/sour cream), applesauce, and a plain salad with a vegan-friendly dressing are the safer building blocks. Confirm preparation with your server, as butter is used liberally.
- Reality check: if a fully vegan meal is the goal, this isn't an ideal destination — but it's workable for a side-built plate.
Dairy allergy & other allergens
Butter and cheese are everywhere at Texas Roadhouse, including on the rolls and many sides, so a dairy allergy needs active management. Plain grilled proteins and plain steamed vegetables are the safest base. Common allergens across the menu include wheat/gluten, dairy, soy, eggs, fish, and shellfish; fried items share oil. Always disclose a true allergy so the kitchen can take precautions, and ask for the official allergen guide.
Nutrition FAQ
What's the lowest-calorie meal at Texas Roadhouse?
A 6 oz sirloin (~250 cal) or herb-crusted chicken (~260 cal) with steamed vegetables and a side salad, skipping the rolls, keeps a full dinner comfortably under ~500 calories before dressing.
Are the numbers on this page official?
No — they're rounded estimates for planning. Preparation varies by location and cook. For exact, official values, use the brand's nutrition portal linked below.
Is Texas Roadhouse safe for celiac disease?
There's no dedicated gluten-free kitchen and cross-contact is possible, so highly sensitive or celiac diners should weigh the risk, order plain grilled items, and always disclose the allergy. It is not certified gluten-free.
How many calories are in the rolls?
Roughly 220 calories per roll with the honey cinnamon butter — and they're bottomless, so they add up faster than almost anything else on the table.
Where do I find official nutrition info?
Texas Roadhouse publishes nutrition and allergen data through a Nutritionix portal linked from its official site's footer. That's the authoritative source for exact figures.
← Back to the full menu with prices · For official values, visit the official nutrition portal.