LongHorn Steakhouse Nutrition & Calories Guide (2026)
Eating at a steakhouse doesn’t have to wreck your macros. LongHorn publishes nutrition info for its menu, and the range is enormous: a 6 oz Renegade Sirloin is just 320 calories with 36g of protein, while the 20 oz Outlaw Ribeye hits 1,250 calories and the Parmesan Crusted Chicken reaches 1,180. This guide breaks down the calories, protein, fat, and sodium across the menu — plus how to build a genuinely healthy steakhouse meal.
Steak Calories & Protein (2026)
| Steak | Size | Calories | Protein | Fat |
|---|---|---|---|---|
| Renegade Sirloin | 6 oz | 320 | 36g | 15g |
| Flo’s Filet | 6 oz | 330 | 37g | 15g |
| Renegade Sirloin | 8 oz | 390 | 51g | 16g |
| Flo’s Filet | 9 oz | 450 | 56g | 19g |
| New York Strip | 12 oz | 630 | 72g | 33g |
| Ribeye | 12 oz | 810 | 66g | 54g |
| Fire-Grilled T-Bone | 18 oz | 1,130 | 123g | 62g |
| Outlaw Ribeye | 20 oz | 1,250 | 94g | 87g |
| The LongHorn Porterhouse | 22 oz | 1,280 | 150g | 67g |
The takeaway: portion size drives everything. A 6 oz sirloin or filet is one of the leanest, highest-protein meals you can order anywhere — 320–330 calories with 36–37g protein. The big cuts double or triple the calories mostly through sheer size.
Lowest vs Highest Calorie Menu Items
Lightest picks: Fresh steamed asparagus (20 cal), steamed broccoli (55 cal), sweet potato (112 cal), Redrock Grilled Shrimp (130 cal), 7 oz LongHorn Salmon (290 cal), 6 oz Renegade Sirloin (320 cal).
Heaviest picks: Parmesan Crusted Chicken (1,180 cal), Outlaw Ribeye 20 oz (1,250 cal), Porterhouse 22 oz (1,280 cal), Chocolate Stampede dessert (2,460 cal — nearly two days of dessert in one tower).
Chicken & Seafood Nutrition
| Item | Calories | Protein |
|---|---|---|
| LongHorn Salmon (7 oz) | 290 | — |
| Napa Grilled Chicken | 370 | — |
| Sierra Chicken | 410 | — |
| Grilled Fresh Rainbow Trout | 280 | — |
| Redrock Grilled Shrimp | 130 | 16g |
| Parmesan Crusted Chicken | 1,180 | — |
Note the trap: “chicken” isn’t automatically light. The Parmesan Crusted Chicken’s cheese crust pushes it past every steak except the biggest cuts. The grilled chicken and salmon dishes are the genuinely lean choices.
How to Build a Healthy LongHorn Meal (5 Steps)
- Pick a lean protein: 6 oz Renegade Sirloin (320 cal), 6 oz Flo’s Filet (330 cal), 7 oz salmon (290 cal), or grilled shrimp (130 cal).
- Choose steamed sides: broccoli (55 cal) or asparagus (20 cal) instead of loaded baked potatoes or mac & cheese.
- Watch the add-ons: butter, cheese crusts, and creamy sauces add hundreds of calories. Ask for sauce on the side.
- Go easy on the bread: the free honey-wheat loaf is delicious — and easy to overdo before the entrée arrives.
- End light or split dessert: the shortcake (640 cal) is the lightest dessert; the Stampede (2,460 cal) should be a table share.
A sample healthy build: 6 oz Renegade Sirloin + steamed broccoli + mixed greens salad ≈ 500–550 calories with 45g+ protein. That’s a genuinely excellent macro profile for a restaurant meal.
Frequently Asked Questions
What is the healthiest steak at LongHorn?
The 6 oz Renegade Sirloin (320 cal, 36g protein) and 6 oz Flo’s Filet (330 cal, 37g protein) are the leanest steaks on the menu.
What is the lowest calorie meal at LongHorn?
Redrock Grilled Shrimp (130 cal) with steamed asparagus (20 cal) is about as light as it gets. Among full entrées, the 7 oz salmon (290 cal) with steamed broccoli is the classic healthy order.
Is LongHorn Steakhouse healthy?
It can be. The grilled steaks, salmon, shrimp, and chicken are lean high-protein options, and steamed vegetable sides keep calories low. The calorie bombs are the breaded/cheese-crusted items, loaded sides, and shareable desserts.
Does LongHorn have nutrition information?
Yes — LongHorn publishes calorie and nutrition information for its menu items. Figures in this guide reflect 2026 data and can vary slightly by location and preparation.
Related: LongHorn Steakhouse Menu With Prices (2026) · LongHorn Lunch Menu: Specials & Prices · LongHorn Dessert Menu With Prices
