Diet Friendly Dining: Outback Steakhouse

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By: , SparkPeople Blogger
5/7/2012 10:00 AM   :  26 comments   :  18,028 Views

This Australia-inspired chain is known for its steaks and the Bloomin' Onion, a deep-fried, batter-dipped appetizer that has more than 2,300 calories! While you'll find plenty of over-the-top dishes, Outback's menu has some healthy fare, too. Large portion sizes will require sharing entrées or taking half home especially if sodium content is of specific concern. While there are still plenty of high calorie, fat and sodium options, with a little preparation and planning, you can find a Down Under meal that won't weigh you or your little "joeys" down.

Appetizers are typically high-calorie and high-fat "extras" that can sometimes be selected as an alternative for an entree, but are best avoided as the start to a meal. Here are several of the better choices you might select as an entrée option.
 
Small Seared Ahi Tuna
Calories – 363
Fat – 24 grams
Sodium – 2,564 mg
Carbohydrate – 24 grams
Fiber – 2 grams
Protein – 16 grams
 
Grilled Shrimp On The Barbie
Calories – 295
Fat – 16 grams
Sodium – 866 mg
Carbohydrate – 23 grams
Fiber – 4 grams
Protein – 17 grams
 
Soups and salads can be great choices for a lighter meal but caution is necessary especially when sodium if of concern.  Salad serving sizes are large so it is best to share with another person or to take half home for another meal. You might also want to bring your own low calorie dressing. Here are the better options.
 
Bowl of Chicken Tortilla Soup
Calories – 219
Fat – 8 grams
Sodium – 1,674
Carbohydrate – 24 grams
Fiber – 1 gram
Protein – 15 grams
 
Aussie Grilled Chicken Cobb Salad (no dressing)
Calories – 543
Fat – 29 grams
Sodium – 899 mg
Carbohydrate – 19 grams
Fiber – 3 grams
Protein – 50 grams
 
You will find many favorite steaks and seafood meal options Under 500 Calories.
 
Chicken On The Barbie With Seasonal Veggies
Calories – 401
Fat – 7 grams
Sodium – 1,045 mg
Carbohydrate – 21 grams
Fiber – 7 grams
Protein – 60 grams
 
6 oz Sirloin with Broccoli (without butter) and Tangy Tomato Salad (no croutons)
Calories – 404
Fat – 12 grams
Sodium – 500 mg
Carbohydrate – 30 grams
Fiber – 6 grams
Protein – 46 grams
 
7 oz Salmon with Seasonal Veggies (no butter)
Calories – 489
Fat – 27 grams
Sodium – 666 mg
Carbohydrate – 14 grams
Fiber – 7 grams
Protein – 43 grams
 
2 Lobster Tails with Tangy Tomato Salad (no croutons) and Broccoli (no butter)
Calories – 416
Fat – 9 grams
Sodium – 912 mg
Carbohydrate – 31 grams
Fiber – 7 grams
Protein – 52 grams
 
5 oz Filet and Grilled Shrimp with Broccoli (no butter)
Calories – 475
Fat – 25 grams
Sodium – 1,016 mg
Carbohydrate – 24 grams
Fiber – 6 grams
Protein – 40 grams
 
Simply Grilled Tilapia with Steamed Veggies
Calories – 323
Fat – 8 grams
Sodium – 2,005 mg
Carbohydrate – 13 grams
Fiber – 7 grams
Protein – 46 grams
 
8 oz Simply Grilled Mahi with Rice and Steamed Veggies
Calories – 472
Fat – 12 grams
Sodium – 1,042 mg
Carbohydrate – 37 grams
Fiber – 8 grams
Protein – 53 grams
 
Grilled Chicken Sandwich with Broccoli (no butter)
Calories – 441
Fat – 12 grams
Sodium – 793 mg
Carbohydrate – 43 grams
Fiber – 6 grams
Protein – 41 grams
 
Selecting smart side items to accompany burgers and other entrée options in place of French fries can help reduce overall meal damage when it comes to calories, fat, and sodium.
 
Fresh Steamed Broccoli
Calories – 109
Fat – 8 grams
Sodium – 211 mg
Carbohydrate – 9 grams
Fiber – 4 grams
Protein – 3 grams
 
Fresh Steamed French Green Beans
Calories – 55
Fat – 3 grams
Sodium – 193 mg
Carbohydrate – 6 grams
Fiber – 5 grams
Protein – 2 grams
 
Fresh Seasonal Mixed Veggies
Calories – 96
Fat – 3 grams
Sodium – 153 mg
Carbohydrate – 11 grams
Fiber – 6 grams
Protein – 3 grams
 
Grilled Asparagus
Calories – 52
Fat – 4 grams
Sodium – 226 mg
Carbohydrate – 3 grams
Fiber – 2 grams
Protein – 2 grams
 
Whether you are enjoying a relaxing evening out with family or friends or taking advantage of convenient Curbside Take-Away orders, healthier options are available with careful planning even for those watching their sodium intake. Use these healthier options to make smart meal choices that help you reach your goals.
 
Did the number of healthier options surprise you? Would you be able to make a dinner with 500 – 700 mg of sodium work in your eating plan? If not, how low would it need to be?


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Comments

  • 26
    Overall I have found that franchise places tend to have way too much sodium ing their entrees. O think it is to encourage more drinking - 9/26/2014   8:03:24 AM
  • DELLMEL
    25
    Never been to outback. - 12/21/2013   8:23:39 AM
  • 24
    Wow!!! over 500 calories in a salad!! This tells me to eat at home rather than out. - 12/17/2013   9:24:08 AM
  • 23
    I think they're aware that the sodium content is high if you read the information before the breakdown. I think they're showing ways to go out to eat and make smarter choices, not saying that they're healthy choices, obviously making food at home is going to be healthier, but every once in awhile it is okay to go out and not cook for yourself. On days I know I'm eating out I really chug the water because dining out always means higher sodium. - 12/3/2013   11:46:53 AM
  • 22
    I agree with other people, way too much sodium here, but we only go to Outback on very special occasions, and I think that I can fit this in every now and then. Certainly I wouldn't make a habit of eating this much sodium every day but an indulgence here and there isn't terrible. - 11/14/2013   9:22:49 AM
  • 21
    Outback has long been off my list of places to eat because of the nutrition, but appreciate the good information. It's all about choices and making good decisions. - 5/9/2012   9:08:39 AM
  • 20
    I LOVE Outback! I think there are so many more healthy alternatives at Outback than at so many other chain restaurants. - 5/8/2012   5:13:52 PM
  • 19
    This article is so wrong. Nothing healthy about eating something with over 2000 mg of sodium in it. - 5/8/2012   4:20:35 PM
  • CATSTKS
    18
    Sodium issues = ask for no seasoning. - 5/8/2012   3:36:49 PM
  • SDALESSIO
    17
    Nice to see some reasonable options at Outback. Good info. - 5/8/2012   3:26:56 PM
  • 16
    Thanks for the info, its nice to see the break down. I love Outback! - 5/8/2012   10:14:06 AM
  • TURNINGTABLES21
    15
    Holy Cow! The sodium levels on some of these dishes is astounding! Thanks for the information. - 5/8/2012   8:36:52 AM
  • 14
    Thanks for the info - I LOVE Outback! - 5/8/2012   6:13:39 AM
  • 13
    You can ask your server to eliminate the seasoning on vegetables and entrees that helps a bit with the sodium numbers. - 5/8/2012   12:06:17 AM
  • 12
    How does steamed broccoli with no butter wind up with 8g fat? - 5/7/2012   11:39:44 PM
  • 11
    It is great to see that Outback is offering some reasonable sodium levels in entrees! - 5/7/2012   5:57:38 PM
  • 10
    I adore outback, but the price and calorie content means it's a very, very occasional treat. It's cheaper and healthier to eat at home.

    The last time I went, I ate over 3,000 calories that day! I didn't regret it, though, it was our anniversary, and we eat Outback maybe once every six months. - 5/7/2012   4:23:17 PM
  • 3LITTLEPIGSRWE
    9
    Love Outback, but shocked by the sodium content of some of the dishes I love there. Just lost my appetite. - 5/7/2012   4:11:52 PM
  • 8
    Looks good for a special evening out! - 5/7/2012   3:58:45 PM
  • 7
    Yes lo cal but the sodium levels are sky high!!! - 5/7/2012   1:40:42 PM
  • 6
    The sodium is outrageous! Not sure I want to touch most of these so called "diet friendly" meals. - 5/7/2012   1:39:08 PM
  • 5
    I'm surprised you would be touting these as good choices given the amount of sodium.
    The steamed broccoli looks like a good choice:) - 5/7/2012   1:24:44 PM
  • 4
    I love Outback, too. I need to be careful not to eat out too much, though! - 5/7/2012   11:17:51 AM
  • 3
    I love going to Outback for a special treat! I'm surprised my favorite selection wasn't listed here, as it is one of the lower calorie and sodium options. The Victoria's 8 oz Filet Mignon is 301 calories and only contains 283mg sodium, 12g fat and 50g protein. Pair that with the asparagus or steamed green beans and you are set! - 5/7/2012   11:12:04 AM
  • 2
    too much sodium D: - 5/7/2012   10:46:25 AM
  • DB2825
    1
    Love Outback! - 5/7/2012   10:10:54 AM

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