Aubrey’s Restaurant Nutrition and Calories is something you need to check before you order, especially if you are tracking macros or trying to lose weight. Aubrey’s Restaurant provides a broad Southern-inspired menu where fried versus grilled selections change your calorie outlook completely. The difference between a crispy chicken tender plate and a blackened salmon filet can be over 700 calories, so knowing what you are getting is key.
Most people assume that eating out at a casual dining spot means you have to blow your diet. That is not true here. You just need to know which sections of the menu are safe and which ones are calorie bombs. Let’s break down the real numbers so you can walk in with a plan.
Why Portion Size Matters At Aubrey’s
Before you look at specific dishes, you need to understand that Aubrey’s serves large portions. A standard lunch portion is often enough for two meals. If you eat everything on the plate, you are likely consuming double what you planned.
- Ask for a to-go box when you order
- Split an entree with a friend
- Order from the lunch menu if you visit before 4 PM
- Request sauces and dressings on the side
These simple steps can cut your actual calorie intake in half without changing what you order. The nutrition numbers on the menu are for the full portion, so you have to manage your serving size yourself.
Grilled Versus Fried: The Calorie Gap
This is the biggest decision you will make at Aubrey’s. The frying process adds significant calories and fat to otherwise lean proteins. A grilled chicken breast might have around 220 calories, while the same size fried chicken breast can jump to 400 or more.
Here is a quick comparison of common proteins:
- Grilled Chicken Breast: ~220 calories
- Fried Chicken Tenders (3 pieces): ~450 calories
- Grilled Salmon: ~350 calories
- Fried Catfish: ~500 calories
- Grilled Shrimp Skewer: ~180 calories
- Fried Shrimp Basket: ~600 calories
You can see the pattern. If you want to keep your meal under 700 calories total, you almost always have to pick the grilled option. The fried items eat up your budget fast.
Appetizers: Where Diets Go To Die
The starter menu is full of traps. Onion rings, loaded potato skins, and fried pickles are all over 800 calories per order. Even the “lighter” options like spinach dip come with chips that add hundreds of calories.
If you want an appetizer without wrecking your meal, consider these choices:
- Side salad with light vinaigrette (~150 calories)
- Cup of chicken tortilla soup (~180 calories)
- Fresh fruit cup (~80 calories)
These options give you something to nibble on while you wait for your main course. They won’t leave you feeling stuffed before the entree arrives.
Salads And Dressings: Hidden Calories
Salads seem like the safe choice, but they can be deceptive. The fried chicken salad at Aubrey’s has over 900 calories before you add dressing. The grilled chicken salad is around 450 calories, which is much more reasonable.
The dressing is where the real damage happens. A typical serving of ranch dressing at a restaurant is about 2 tablespoons, which is 140 calories. However, many places give you a cup with 4 tablespoons or more. That doubles your dressing calories.
Ask for light dressing on the side. Dip your fork in the dressing before each bite instead of pouring it over the salad. This simple trick reduces your dressing intake by 70 percent.
Sides: Small Choices, Big Impact
Your side dish can add as many calories as your main protein. A loaded baked potato with butter, sour cream, and cheese can top 500 calories. French fries are around 400 calories per serving. Even mashed potatoes with gravy are close to 300 calories.
Better side options include:
- Steamed broccoli (no butter): ~40 calories
- Green beans: ~60 calories
- Side salad with light dressing: ~150 calories
- Grilled asparagus: ~50 calories
Swapping your fries for steamed broccoli saves you roughly 350 calories. That is the difference between a 600-calorie meal and a 950-calorie meal.
Desserts And Drinks: The Final Blow
If you are serious about your calorie budget, skip the dessert menu. The brownie sundae at Aubrey’s has over 1,100 calories alone. Even the “light” cheesecake option is around 500 calories.
Drinks also matter more than you think. Sweet tea has about 120 calories per glass, and refills are free. If you drink three glasses, that is 360 calories just in beverages. Regular sodas are similar. Diet drinks, unsweet tea, or water save you hundreds of calories.
Faq: Common Questions About Aubrey’s Menu Nutrition
Does Aubrey’s post nutritional information online?
Yes, they do. You can find a PDF of their full nutrition guide on their official website. However, the document is not always up to date, so ask your server if you have specific allergy concerns.
What is the healthiest meal at Aubrey’s?
The grilled salmon with steamed broccoli and a side salad is generally the lowest calorie option. It comes in around 550-600 calories depending on the seasoning and portion size.
Are there gluten-free options at Aubrey’s?
Yes, several grilled items are gluten-free if you skip the bread and certain sauces. Always inform your server about your allergy so they can alert the kitchen.
Can I request nutritional changes to my meal?
Absolutely. You can ask for no butter, sauce on the side, or extra vegetables instead of fries. The kitchen is generally accomodating to special requests.
Is the kids menu lower in calories?
Not necessarily. Some kids meals are still 600-700 calories because they include fried items and sugary drinks. Check the grilled chicken option for a better choice.
Final Tips For Eating Smart At Aubrey’s
You do not have to avoid Aubrey’s completely to stay on track. You just need to be smart about your selections. Look at the menu before you go, decide what you will order, and stick to that decision when you arrive.
Rememeber that hunger makes you impulsive. Eat a small snack like an apple or a handful of almonds before you leave the house. This takes the edge off and helps you make better choices.
Finally, do not be afraid to ask your server questions. They know which items are grilled versus fried and can tell you if a dish comes with heavy sauces. A quick question can save you 500 calories without any effort.
Tracking your meal at Aubrey’s is not complicated once you understand the basics. Stick to grilled proteins, watch your sides, skip the sugary drinks, and manage your portion size. Your waistline will thank you.