Understanding LongHorn Steakhouse nutrition is the first step toward enjoying your favorite steakhouse meal without losing track of your health goals. Whether you’re counting calories, watching your protein intake, managing sodium, or simply curious about what’s really in your favorite dish, this guide breaks down everything you need to know about LongHorn Steakhouse nutrition across every category on the menu — from legendary steaks and seafood to appetizers, sides, salads, desserts, and drinks.
Dining out at a steakhouse doesn’t have to mean abandoning your nutrition goals. With the right information, you can make smart choices, spot high-protein options, avoid excess sodium, and still enjoy the bold flavors LongHorn is known for. This guide uses real menu data, calorie counts, protein numbers, fat content, carbohydrates, and sodium levels to give you a complete, easy-to-reference breakdown of LongHorn Steakhouse nutrition.
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Why LongHorn Steakhouse Nutrition Information Matters for Every Diner
Whether you eat at LongHorn once a month or every week, knowing the nutrition facts behind each dish helps you stay in control of your diet. LongHorn Steakhouse nutrition data covers calories, protein, fat, carbohydrates, sodium, and sugar — all the numbers that matter most when you’re trying to eat mindfully at a restaurant.
There are several real reasons people look up LongHorn Steakhouse nutrition before ordering:
- Weight management — Tracking calories helps you stay within a daily target, especially when a single entrée can range from 300 to over 2,000 calories.
- Muscle building and fitness goals — Many LongHorn steaks and grilled proteins are naturally high in protein, making them a solid choice for anyone focused on muscle gain or recovery.
- Heart health and sodium awareness — Some menu items carry over 2,000mg of sodium in a single serving, which is important to know if you’re managing blood pressure or following a low-sodium diet.
- Blood sugar and carb control — Diners following keto or low-carb lifestyles need to know which sides, sauces, and desserts are carb-heavy.
- Food allergies and dietary restrictions — Understanding ingredients and cross-contact risks helps diners with allergies order safely.
Because LongHorn Steakhouse nutrition varies so widely from dish to dish, having a full breakdown by category — rather than guessing — makes a real difference in how you plan your meal.
Also Read: Chocolate Stampede Longhorn Price (Calories) 2026
LongHorn Steakhouse Menu Categories at a Glance
Before diving into specific numbers, it helps to understand how the menu is organized. LongHorn Steakhouse nutrition data spans several major categories, each with its own calorie and macro range:
- Legendary Steaks — Ribeye, sirloin, filet, T-bone, and porterhouse cuts, ranging from lean to indulgent.
- Chicken & Seafood — Grilled and crusted proteins that tend to run lighter than the steak lineup.
- Epic Beginnings (Appetizers) — Shareable starters that are often the highest-calorie items on the menu.
- Steakhouse Sides — Everything from steamed broccoli to loaded baked potatoes.
- Soups & Salads — A mix of lighter options and salads loaded with dressing and toppings.
- Desserts — Indulgent, sugar-heavy treats meant for sharing.
- Beverages — Cocktails, beer, wine, and non-alcoholic drinks with a wide calorie range.
Each of these categories plays a different role in your overall meal, and understanding LongHorn Steakhouse nutrition within each one lets you build a plate that fits your goals without sacrificing flavor.
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LongHorn Steaks Nutrition: Calories, Protein, and Fat by Cut
Steaks are the centerpiece of the LongHorn menu, and they vary dramatically in calories and fat depending on the cut and portion size. Some, like Flo’s Filet, are relatively lean and high in protein, while others, like the Outlaw Ribeye or Porterhouse, are much higher in calories and fat due to portion size and marbling.
When you look at LongHorn Steakhouse nutrition for steaks specifically, protein content stands out. Most cuts deliver 35 to over 100 grams of protein per serving, making steaks one of the best high-protein choices on the entire menu. However, sodium is worth watching — many steak preparations, especially those with added sauces or seasoning blends, carry over 1,000mg of sodium per serving.
| Steak Entrée | Calories | Protein (g) | Fat (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Flo’s Filet (6 oz) | 330 | 37 | 15 | 2 | 330 |
| Renegade Sirloin (6 oz) | 320 | 36 | 15 | 2 | 530 |
| Renegade Sirloin (8 oz) | 390 | 51 | 16 | 2 | 670 |
| Ribeye (12 oz) | 810 | 66 | 54 | 4 | 670 |
| New York Strip/Kansas City Strip (12 oz) | 630 | 72 | 33 | 1 | 1,740 |
| Outlaw Ribeye (20 oz) | 1,250 | 94 | 87 | 2 | 1,670 |
| Fire-Grilled T-Bone (18 oz) | 1,130 | 123 | 62 | 1 | 2,030 |
| The LongHorn Porterhouse (22 oz) | 1,280 | 150 | 67 | 1 | 2,450 |
| Chicken Fried Steak | 730 | 60 | 51 | 48 | 1,530 |
| LongHorn Steak Tips | 620 | 64 | 34 | 15 | 1,740 |
For anyone focused on LongHorn Steakhouse nutrition with a lean, high-protein goal in mind, Flo’s Filet and the Renegade Sirloin (6 oz) stand out as smart picks. They deliver strong protein numbers without the sodium and fat spike found in larger cuts like the Outlaw Ribeye or Porterhouse.
Chicken & Seafood Nutrition at LongHorn Steakhouse
If steak isn’t your focus, LongHorn’s chicken and seafood options offer a lighter alternative while still keeping protein levels high. This part of the LongHorn Steakhouse nutrition breakdown is especially useful for diners who want a filling meal without the higher fat content of a ribeye or porterhouse.
Grilled salmon, in particular, stands out as one of the leanest options on the menu, with strong protein and moderate calories. Parmesan Crusted Chicken, while flavorful, adds significant calories and sodium due to the cheese crust and seasoning, so portion size matters here.
| Chicken/Seafood Entrée | Calories | Protein (g) | Fat (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|---|
| LongHorn Salmon (7 oz) | 300 | 33 | 16 | 2 | 310 |
| LongHorn Salmon (10 oz) | 430 | 47 | 23 | 3 | 440 |
| Redrock Grilled Shrimp (8 count) | 160 | 30 | 3 | 2 | 960 |
| Redrock Grilled Shrimp (12 count) | 240 | 46 | 4.5 | 3 | 1,440 |
| Parmesan Crusted Chicken (9 oz) | 650 | 68 | 36 | 12 | 1,860 |
| Parmesan Crusted Chicken (12 oz) | 1,120 | 102 | 69 | 24 | 3,160 |
| Hand-Breaded Chicken Tenders (6 piece) | 420 | 36 | 22 | 19 | 680 |
| Hand-Breaded Chicken Tenders (9 piece) | 620 | 53 | 33 | 28 | 1,030 |
| Chicken Fried Chicken | 800 | 70 | 39 | 42 | 2,330 |
| Lemon Garlic Chicken (9 oz) | 330 | 53 | 12 | 2 | 1,120 |
When it comes to LongHorn Steakhouse nutrition for lighter proteins, the 7 oz LongHorn Salmon and the 8-count Redrock Grilled Shrimp are among the best-balanced choices — high protein, moderate calories, and lower fat compared to fried or crusted options.
Epic Beginnings: Appetizer Nutrition at LongHorn Steakhouse
Appetizers, or “Epic Beginnings” as LongHorn calls them, are designed to be shared — and for good reason. This section of the LongHorn Steakhouse nutrition guide reveals just how calorie-dense these shareable starters can be, with several items exceeding 1,000 calories per order.
Many appetizers also carry dietary tags like Vegetarian (Veg), Keto-friendly, and Hi-Pro (high protein), which can help you quickly identify options that fit your eating style. Sodium is a major factor in this category, with several items pushing past 2,000mg per serving — something worth keeping in mind if you’re watching your sodium intake closely.
| Appetizer | Calories | Protein (g) | Sodium (mg) | Dietary Tags |
|---|---|---|---|---|
| Spicy Chicken Bites | 740 | 43 | 1,420 | Hi-Pro, Sodium |
| Spicy Chicken Bites – Larger Portion | 920 | 54 | 1,780 | Hi-Pro, Sodium |
| Parmesan Crusted Fries | 2,340 | 65 | — | Veg, Hi-Pro, Sodium |
| Texas Tonion | 1,180 | 15 | 2,720 | Veg, Sodium |
| White Cheddar Stuffed Mushrooms | 730 | 33 | 1,570 | Veg, Keto, Hi-Pro, Sodium |
| Firecracker Chicken Wraps | 720 | 28 | 2,120 | Hi-Pro, Sodium |
| Wild West Shrimp | 970 | 39 | 3,740 | Hi-Pro, Sodium |
| Seasoned Steakhouse Wings | 460 | 53 | 1,030 | Veg, Keto, Hi-Pro, Sodium |
| Surf & Surf Dip | 730 | 35 | 2,430 | Veg, Keto, Hi-Pro, Sodium |
| Texas Brisket Nachos | 2,040 | 64 | 4,070 | Hi-Pro, Sodium |
| Texas Brisket Queso | 1,070 | 50 | 2,560 | Keto, Hi-Pro, Sodium |
| Parmesan Crusted Spinach Dip | 770 | 28 | 1,730 | Veg, Keto, Hi-Pro, Sodium |
Given how calorie-dense this category is, the smartest approach to LongHorn Steakhouse nutrition here is portion control. Splitting an appetizer among two or more people, or choosing lighter options like the Seasoned Steakhouse Wings without dipping sauce, can help you enjoy the appetizer course without blowing through your daily calorie budget in one sitting.
Steakhouse Sides: Calories and Carbs Breakdown
Sides can make or break your meal when it comes to LongHorn Steakhouse nutrition. Some sides, like Fresh Steamed Broccoli, are extremely light. Others, like the Loaded Idaho Baked Potato or Steakhouse Mac & Cheese, add several hundred extra calories and a meaningful carb load.
| Side Dish | Calories | Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Fresh Steamed Broccoli | 90 | 4 | 7 | 4 | 125 |
| Fresh Steamed Asparagus | 130 | 7 | 9 | 8 | 15 |
| Plain Idaho Baked Potato | 290 | 2 | 64 | 8 | 2,370 |
| Loaded Idaho Baked Potato | 470 | 20 | 65 | 11 | 2,570 |
| Mashed Potatoes | 340 | 19 | 37 | 5 | 790 |
| Seasoned French Fries | 500 | 23 | 67 | 6 | 1,280 |
| Seasoned Rice Pilaf | 230 | 6 | 41 | 3 | 1,120 |
| Steakhouse Mac & Cheese | 610 | 37 | 43 | 26 | 1,210 |
| Plain Sweet Potato | 240 | 0 | 55 | 5 | 95 |
| Sweet Potato with Cinnamon Sugar & Butter | 380 | 14 | 62 | 5 | 170 |
| Crispy Brussels Sprouts | 310 | 23 | 27 | 5 | 590 |
If you’re paying close attention to LongHorn Steakhouse nutrition at the side dish level, steamed broccoli and asparagus are the clear standouts — both come in under 150 calories with minimal fat and carbs. On the other end, the Loaded Baked Potato and Seasoned French Fries carry the highest sodium and carbohydrate content in this category.
Soups & Salads Nutrition
Salads have a reputation for being the “healthy” choice, but LongHorn Steakhouse nutrition data tells a more nuanced story. Dressings, cheese, croutons, and protein add-ons can quickly turn a salad into one of the higher-calorie items on the menu.
| Salad/Soup | Calories | Protein (g) | Fat (g) | Carbs (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Mixed Greens Salad | 140 | 6 | 8 | 13 | 270 |
| Caesar Side Salad with Dressing | 250 | 6 | 19 | 12 | 600 |
| 7-Pepper Sirloin Salad | 490 | 45 | 26 | 22 | 1,120 |
| Grilled Chicken & Strawberry Salad with Vinaigrette | 530 | 43 | 19 | 52 | 1,310 |
| Farm Fresh Field Greens with Salmon | 530 | 43 | 29 | 23 | 710 |
| Farm Fresh Field Greens with Crispy Chicken Tenders | 650 | 46 | 35 | 41 | 1,090 |
| French Onion Soup, Cup | 170 | 8 | 10 | 13 | 880 |
| French Onion Soup, Bowl | 480 | 30 | 31 | 20 | 1,830 |
| Shrimp & Lobster Chowder, Cup | 190 | 8 | 11 | 17 | 570 |
| Loaded Potato Soup, Cup | 270 | 10 | 19 | 16 | 670 |
For diners tracking LongHorn Steakhouse nutrition on a lighter meal plan, the Mixed Greens Salad and the Shrimp & Lobster Chowder cup are both smart, low-calorie starters that won’t derail the rest of your meal.
Desserts Nutrition: The Indulgent Side of LongHorn Steakhouse
No LongHorn Steakhouse nutrition guide would be complete without addressing desserts — and this is where the numbers climb the highest. Several desserts exceed 1,000 calories per serving, with the Chocolate Stampede topping the list at nearly 2,500 calories.
| Dessert | Calories | Fat (g) | Carbs (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|
| Chocolate Stampede | 2,460 | 132 | 289 | 191 | 28 |
| Molten Lava Cake | 1,150 | 53 | 157 | 111 | 15 |
| THE Cheesecake | 1,370 | 82 | 117 | 79 | 18 |
| Strawberries & Cream Shortcake | 640 | 37 | 74 | 49 | 7 |
These desserts are clearly meant for sharing rather than solo indulgence. Given how sugar-heavy this category is, most nutrition-conscious diners treat desserts as an occasional treat split among the table rather than a regular part of their LongHorn Steakhouse nutrition routine.
LongHorn Steakhouse Beverage Nutrition
Drinks often get overlooked when people think about LongHorn Steakhouse nutrition, but cocktails, sodas, and even juices can add hundreds of hidden calories to a meal. Margaritas, in particular, vary widely — from around 200 calories for a classic version to over 600 calories for a “LongPour” size.
| Beverage | Calories | Carbs (g) | Sugar (g) |
|---|---|---|---|
| The Perfect Margarita | 290 | 46 | 45 |
| Mango LongPour Margarita | 630 | 118 | 117 |
| Strawberry Margarita | 310 | 52 | 51 |
| Moscow Mule | 220 | 15 | 0 |
| Regular Draft Beer (16 oz) | 200 | 16 | 0 |
| Light Draft Beer (12 oz) | 100 | 6 | 0 |
| Red Wine, Glass | 160 | 5 | 0 |
| Sweet Tea | 130 | 33 | 32 |
| Unsweetened Tea | 0 | 1 | 0 |
| Coke | 140 | 39 | 39 |
If you’re tracking LongHorn Steakhouse nutrition closely, unsweetened tea, light beer, or a glass of red wine are far lower-calorie choices than a sweetened margarita or soda, which can easily add 300+ calories without adding any nutritional value.
Dietary Tags and Allergen Transparency Across the Menu
One helpful part of understanding LongHorn Steakhouse nutrition is recognizing the dietary tags used throughout the menu — Veg (vegetarian), Keto, Hi-Pro (high protein), and Sodium warnings. These tags give diners a fast way to filter choices without reading every nutrition line item.
How Dietary Tags Help You Choose Faster
Tags like Keto and Hi-Pro are especially useful for diners following specific eating plans. A Keto tag typically signals low net carbs, while Hi-Pro flags dishes with meaningful protein content — often 30 grams or more per serving. The Sodium tag is a reminder to check the exact milligram count before ordering, especially for anyone managing blood pressure.
Cross-Contact and Allergen Awareness
Beyond calories and macros, allergen transparency is a critical piece of LongHorn Steakhouse nutrition information. Cross-contact notes and “Contains” tags help diners with food allergies make informed decisions, particularly around shellfish, dairy, and gluten-containing items like breaded chicken tenders or honey wheat bread.
Smart Swaps: Making Healthier Choices at LongHorn Steakhouse
Once you understand the full picture of LongHorn Steakhouse nutrition, small swaps can make a big difference in your overall meal. Here are practical, easy-to-apply strategies:
- Choose grilled over crusted or fried — Grilled salmon or plain chicken breast has significantly less fat and sodium than Parmesan Crusted Chicken or Chicken Fried Steak.
- Swap fries for steamed vegetables — Trading Seasoned French Fries for Fresh Steamed Broccoli saves over 400 calories and more than 1,000mg of sodium.
- Ask for dressing on the side — Salad dressings can add 150–350 calories on their own; requesting it on the side lets you control the amount.
- Split appetizers and desserts — Since many starters and desserts exceed 700–2,000 calories, sharing keeps portions reasonable.
- Pick lower-calorie drinks — Unsweetened tea, light beer, or a standard glass of wine keep beverage calories in check compared to specialty margaritas.
- Watch sodium-heavy sauces — Garlic butter, BBQ sauce, and specialty dips can each add 100–250 calories and significant sodium to an otherwise lean entrée.
These small adjustments let you enjoy the full LongHorn experience while staying closer to your personal nutrition goals.
LongHorn Steakhouse Nutrition Compared to Other Steakhouses
When comparing LongHorn Steakhouse nutrition to other casual steakhouse chains, LongHorn holds up well on the leaner end of its steak lineup. A 6 oz Flo’s Filet at 330 calories is comparable to similar lean cuts at competitors like Outback Steakhouse and Texas Roadhouse, both of which offer 6 oz sirloin options in a similar calorie range.
Where LongHorn stands out is in the sheer variety of its menu — offering everything from ultra-lean grilled proteins to some of the highest-calorie shareable appetizers and desserts found at any steakhouse chain. This range means LongHorn Steakhouse nutrition can fit almost any dietary approach, as long as you know which items to choose and which to treat as occasional indulgences.
Building a Balanced Meal Using LongHorn Steakhouse Nutrition Data
Putting all of this LongHorn Steakhouse nutrition information together, a balanced plate might look like this: a lean protein such as the 6 oz Flo’s Filet or LongHorn Salmon, a vegetable-based side like steamed broccoli or asparagus instead of fries or mac and cheese, a light starter such as the Mixed Greens Salad, and a lower-calorie beverage like unsweetened tea or a light beer.
This kind of combination keeps total calories in a reasonable range — often under 800–900 calories for the full meal — while still delivering a satisfying amount of protein, typically 40 grams or more. For anyone eating at LongHorn regularly, building meals this way based on real LongHorn Steakhouse nutrition data makes it far easier to stay consistent with long-term health goals without giving up the steakhouse experience entirely.
Final Thoughts on LongHorn Steakhouse Nutrition
At the end of the day, LongHorn Steakhouse nutrition covers an incredibly wide range — from a 90-calorie side of steamed broccoli to a 2,460-calorie dessert built for sharing. The key to eating well here isn’t avoiding the menu altogether; it’s knowing which items align with your goals and making a few smart substitutions where it counts.
By using this LongHorn Steakhouse nutrition breakdown — steaks, chicken and seafood, appetizers, sides, salads, desserts, and drinks — you can walk into any LongHorn location with a clear plan. Whether you’re focused on high protein, low sodium, keto-friendly choices, or simply want to enjoy a meal without guessing at the numbers, this guide gives you everything you need to make an informed decision every time you order.
I am M Hasnain, a digital content writer with over 2 years of experience creating informative online content. I am the founder and lead author of Menuzexa, where I share helpful articles about menus, restaurant guides, food prices, and dining tips. My goal is to provide accurate, well-researched, and easy-to-understand information that helps readers quickly find the details they need.
