Quick Answer
Sodium is the number that matters at Texas Roadhouse, not calories. A full rack of ribs carries about 4,180mg — nearly double the FDA’s 2,300mg daily limit in one order. Meanwhile a plain 6oz sirloin is only about 250 calories and 470mg sodium, making it one of the leanest things on the menu.
- Low calories does not mean low salt. Green beans are 100 calories but 1,070mg sodium, 47% of a day.
- The salad is not the safe pick. Grilled Chicken Salad carries 1,330mg, more than double the sirloin.
- Rolls add up quietly. A roll plus whipped butter is roughly 290 calories, and they keep arriving.
- Best lean order: 6oz sirloin with a plain baked sweet potato and sauteed mushrooms.
Texas Roadhouse has been serving hand-cut steaks since 1993, over 30 years now. Portions run large and several sides and appetizers carry more sodium than a full day’s recommended limit, so the numbers below are worth checking before you order, not just after. The chain operates in ten countries beyond the US and is headquartered in Louisville, Kentucky.
Everything at a Glance
| Item | Type | Calories | Sodium | % of daily sodium |
|---|---|---|---|---|
| Ribs (full rack) | Entree | 1,360 | 4,180 mg | 182% |
| Pulled Pork Sandwich | Entree | 720 | 2,820 mg | 123% |
| Country Fried Chicken | Entree | 770 | 1,460 mg | 63% |
| Rattlesnake Bites | Appetizer | 560 | 1,430 mg | 62% |
| Grilled Chicken Salad | Entree | 380 | 1,330 mg | 58% |
| Green Beans | Side | 100 | 1,070 mg | 47% |
| Cottage Cheese | Side | 160 | 720 mg | 31% |
| Sauteed Mushrooms | Side | 120 | 480 mg | 21% |
| 6 oz Sirloin Steak | Entree | 250 | 470 mg | 20% |
| Mac and Cheese | Side | 380 | 450 mg | 20% |
| Fresh-Baked Roll | Side | 200 | 200 mg | 9% |
| Whipped Butter | Extra | 90 | 120 mg | 5% |
| Baked Sweet Potato | Side | 350 | 105 mg | 5% |
Sorting the menu this way makes the pattern obvious: calories and sodium do not track each other here at all. The lowest-calorie side on the list (green beans, 100 calories) carries nine times the sodium of the highest-calorie one (sweet potato, 350 calories). Anyone ordering by calorie count alone will get this exactly backwards.
The Real Number to Watch Is Sodium
A full rack of ribs at 4,180mg is close to double a full day’s limit in one order, the Grilled Chicken Salad at 1,330mg is well over half, and a Pulled Pork Sandwich at 2,820mg exceeds it outright. This isn’t unusual for a steakhouse built around seasoned, grilled and BBQ-sauced meats, but it’s worth knowing before you assume a salad or grilled item is automatically the light choice. If you’re managing blood pressure or sodium intake, splitting large plates, going easy on sauces, and checking sides individually will do more than avoiding any single obvious item. For comparison, a fast-food chicken sandwich runs 1,100 to 1,700mg — less than a single side of green beans plus a salad here.
Building a Leaner Order
The 6oz sirloin is genuinely the standout: about 250 calories and 470mg sodium for a substantial amount of protein, which is a better ratio than most items on any steakhouse menu. Pair it with a plain baked sweet potato (105mg sodium) and sauteed mushrooms (480mg) and the whole plate lands near 720 calories and roughly 1,055mg sodium — under half a day’s salt for a full steakhouse dinner. Swap in green beans and a pulled pork sandwich instead and you clear a full day’s sodium before dessert. The rolls are the other quiet variable: at roughly 290 calories for a roll with butter, and with refills arriving unprompted, they can add several hundred calories nobody counted.
Texas Roadhouse Early Dine
Texas Roadhouse offers an “Early Dine” special, a discounted menu available for diners who arrive before a certain time (commonly between 4 PM and 6 PM, though this varies by location). It typically includes a selection of entrées and sides at a lower price than the regular menu — items such as the 6 oz Sirloin Steak, Grilled Chicken, Country Fried Chicken, Pork Chop and Grilled Salmon have appeared on it, usually with a choice of side.
Availability, hours and pricing for Early Dine vary by location and change over time, so check with your local restaurant before planning around it.
Texas Roadhouse Drink Menu
Texas Roadhouse offers soft drinks, beer, wine and cocktails. Categories on the drink menu typically include soft drinks, wine, signature cocktails and kickers, margaritas, iced tea and flavored lemonades, plus other beverages. The specific lineup varies by location and changes over time — check your local restaurant’s current menu. Sweetened drinks are worth counting separately: a regular soda refill can add as much sugar as a dessert, as our Sprite nutrition breakdown shows at 38g per can.
Texas Roadhouse Lunch Menu
Popular items on the lunch menu typically include:
- Lunch Combos – options include half-pound burgers, grilled chicken sandwiches, and country-fried chicken.
- Salads – options include Caesar, Grilled Chicken Salad, and Roadhouse Salad.
- Ribs – Baby Back Ribs and Country-Style Ribs are available in half or full racks.
- Steaks – the lunch menu features smaller portions of the restaurant’s signature steaks, including the Sirloin, Ribeye, and T-Bone.
- Sandwiches – options include the Pulled Pork Sandwich, the Smokehouse Burger, and the Chicken Critters Sandwich.
- Sides – the lunch menu offers a selection of sides such as green beans, baked sweet potatoes, and macaroni and cheese.
Menu items and prices vary by location — check the restaurant’s website or call your local Texas Roadhouse for current offerings.
Item-by-Item Nutrition Facts
Baked Sweet Potato
| Nutrition | Amount |
|---|---|
| Calories | 350 |
| Total Fat | 9 g |
| Saturated Fat | 3.5 g |
| Cholesterol | 5 mg |
| Sodium | 105 mg |
| Total Carbs | 62 g |
| Dietary Fiber | 10 g |
| Sugars | 19 g |
| Protein | 6 g |
Cottage Cheese
| Nutrition | Amount |
|---|---|
| Calories | 160 |
| Total Fat | 8 g |
| Saturated Fat | 4.5 g |
| Cholesterol | 35 mg |
| Sodium | 720 mg |
| Total Carbs | 8 g |
| Dietary Fiber | 0 g |
| Sugars | 6 g |
| Protein | 18 g |
Sauteed Mushrooms
| Nutrition | Amount |
|---|---|
| Calories | 120 |
| Total Fat | 11 g |
| Saturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 480 mg |
| Total Carbs | 5 g |
| Dietary Fiber | 2 g |
| Sugars | 2 g |
| Protein | 3 g |
Country Fried Chicken
Made from butter, bread crumbs, chicken breast, black pepper and garlic powder.
| Nutrition | Amount |
|---|---|
| Calories | 770 |
| Total Fat | 44 g |
| Saturated Fat | 16 g |
| Cholesterol | 180 mg |
| Sodium | 1,460 mg |
| Total Carbs | 45 g |
| Dietary Fiber | 1 g |
| Sugars | 9 g |
| Protein | 48 g |
Whipped Butter
| Nutrition | Amount |
|---|---|
| Calories | 90 |
| Total Fat | 10 g |
| Saturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 120 mg |
| Total Carbs | 0 g |
| Protein | 0 g |
Fresh-Baked Bread (per roll)
| Nutrition | Amount |
|---|---|
| Calories | 200 |
| Total Fat | 8 g |
| Saturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 200 mg |
| Total Carbs | 28 g |
| Dietary Fiber | 1 g |
| Sugars | 4 g |
| Protein | 5 g |
Rattlesnake Bites
Made from egg, bread crumbs, pepper jack cheese, jalapeno and oil, deep-fried.
| Nutrition | Amount |
|---|---|
| Calories | 560 |
| Total Fat | 36 g |
| Saturated Fat | 19 g |
| Cholesterol | 80 mg |
| Sodium | 1,430 mg |
| Total Carbs | 34 g |
| Dietary Fiber | 3 g |
| Sugars | 3 g |
| Protein | 25 g |
Green Beans
Made with ham, green beans, sugar and other spices.
| Nutrition | Amount |
|---|---|
| Calories | 100 |
| Total Fat | 3.5 g |
| Saturated Fat | 1 g |
| Cholesterol | 10 mg |
| Sodium | 1,070 mg |
| Total Carbs | 13 g |
| Dietary Fiber | 2 g |
| Sugars | 4 g |
| Protein | 6 g |
Mac and Cheese
| Nutrition | Amount |
|---|---|
| Calories | 380 |
| Total Fat | 18 g |
| Saturated Fat | 11 g |
| Cholesterol | 55 mg |
| Sodium | 450 mg |
| Total Carbs | 37 g |
| Dietary Fiber | 2 g |
| Sugars | 2 g |
| Protein | 17 g |
Frequently Asked Questions
About 250 calories, 12g fat and 470mg sodium for a plain 6oz sirloin, before sides. It is one of the leanest items on the menu relative to the protein it delivers.
A plain 6oz sirloin with a baked sweet potato and sauteed mushrooms is the strongest combination: roughly 720 calories and about 1,055mg sodium for the whole plate, which is under half a day’s sodium for a full steakhouse dinner. Grilled chicken and grilled salmon are also reasonable anchors. Avoid assuming the salad is lighter, it is not.
Among entrees: the full rack of ribs at about 4,180mg, the Pulled Pork Sandwich at 2,820mg, Country Fried Chicken at 1,460mg and the Grilled Chicken Salad at 1,330mg. Among appetizers and sides: Rattlesnake Bites at 1,430mg and Green Beans at 1,070mg. The green beans are the one that surprises people, since they are only 100 calories.
The baked sweet potato is the standout at 105mg sodium and 10g fiber. Sauteed mushrooms and sauteed onions are reasonable at moderate sodium. Check sodium individually rather than going by calories: green beans look light at 100 calories but carry 1,070mg of sodium from being cooked with ham.
About 200 calories per roll, plus roughly 90 for the whipped butter, so close to 290 for one roll with butter. Since refills arrive unprompted, they are one of the easiest ways to add several hundred uncounted calories to a meal.
It varies enormously by item. Sides and appetizers run from about 90 to 770 calories, and entrees like a full rack of ribs can exceed 1,300. There is no single typical number, so check the specific items you are ordering rather than assuming a moderate total.
Related Reading
- Chili’s Nutrition Facts — the closest sit-down chain comparison.
- Cheesecake Factory Nutrition Facts — another large-portion restaurant menu.
- Burger King Nutrition Facts — fast-food sodium for context.
- Fast Food & Brand Nutrition Facts: The Complete Guide — how every major chain compares.
Sources
- Texas Roadhouse official nutrition portal and interactive nutrition calculator, hosted via Nutritionix. Because food is made from scratch by hand, the chain notes there may be slight differences between published figures and what is served. nutritionix.com/texas-roadhouse
- US FDA — Daily Value on the Nutrition and Supplement Facts Labels (basis for the 2,300mg sodium reference and all percentages on this page). fda.gov
Values are estimates and vary by portion size, preparation and location. Verify current figures on the official nutrition calculator before relying on them. Written and fact-checked by the HealthCoachJP editorial team, following our editorial process. No clinician has reviewed this article. This page is general nutrition information, not medical advice; if you are on a sodium-restricted diet, follow your doctor’s or dietitian’s guidance. Last updated: August 2026.
